Life’s stressors giving you the munchies? If you find yourself reaching for the chips when anxiety strikes, know that you are not alone! According to the American Psychological Association, 27% of people admit to using food as a means to relieve stress and 38% report to have overeaten or eaten unhealthy foods as a response to stress in the last month. The bottom line here? When the going gets tough, a lot of people turn to food for comfort and stress relief. If you’d like to learn more about why we eat when anxiety strikes and practical tips to avoid stress eating, just keep reading!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thank you for your support!

Why do we turn to food?

So why do we do this? Why do we crave all manner of tasty things when we’re stressed out? When faced with tense situations, our bodies make survival the top priority. We also long for comfort and actively seek ways to feel good, if only for a moment.

Food, of course, has long been associated with comfort, whether we’re talking a steaming bowl of chicken noodle soup or a bowl of ice cream after losing the big game. But what is it about stress that makes us head for the kitchen? Let’s take a closer look at the role food plays in our reaction to stress.

Cortisol

Also known as the ‘fight-or-flight’ response, stress and anxiety trigger a cascade of physiological changes that prepare the body to battle it out or head for the hills. Through hyperactivation of the hypothalamic-pituitary-adrenocortical (HPA) axis (say that three times fast!), our bodies release the hormones necessary to face whatever threats come our way.

One particular hormone worth considering as we discuss stress eating is cortisol. Released by the adrenal gland in response to stress and anxiety, cortisol is a glucocorticoid responsible for energy replenishment, hunger regulation, and cardiovascular function.

When thrown into stressful situations, cortisol’s job is to make sure the body has the energy needed to face the crisis at hand and it does this by ramping up hunger. To put it simply, we get stressed, our bodies release cortisol, and we eat. Our stress may be purely emotional or mental (like a looming deadline or being stuck at home), but the HPA axis can’t tell the difference and braces for the attack.

The result? Though our bodies might be primed to go full-Rambo, a real physical confrontation never actually occurs and all those extra calories get stored as body fat.

Endorphins

While we’re on the topic, now would be a good time to talk about endorphins. Known as the ‘feel good’ hormones, endorphins are a naturally occurring opioid formed and released by the brain. A power player in our brain’s reward mechanism, they elicit feelings of euphoria and pleasure all while decreasing stress and pain.

A wide range of activities can stimulate the production and release of endorphins, from logging a great workout to having a roll in the sack. Eating in particular has been shown to get these hormones going and though endorphins may help the body know it’s getting satisfied, overeating may trigger an over-stimulation that ultimately leads to weight gain.

A Vicious Cycle

Unfortunately, though stress eating may provide a brief relief, the benefits are only short-lived. While a bit of self-soothing with a favorite treat can feel good in the moment–especially thanks to those endorphins–reality soon comes crashing back in. Not only have studies shown that stress eating does little to reduce anxiety, it may actually worsen mood and can lead to serious weight gain.

So if you find yourself struggling with excessive snacking and overeating, it’s time to change tack and get the strategies you need that will actually reduce stress and give your mood a much needed boost!

First Things First

Before we dig into the strategies that will help you avoid stress eating, it’s essential to start with the basics of good nutrition. The first and most important thing you can do to curb the urge to snack all day long is to eat well-balanced meals throughout the day.

When life gets crazy, regular meals are often one of the first things to go out the window. Time and energy are at a premium and so mundane tasks like grocery shopping, meal planning, and cooking quickly go by the wayside.

The end result is a diet where perceived convenience and comfort are heavily favored over nutritional value. Though ‘tasty’ and ‘healthy’ don’t have to be mutually exclusive, we’re quick to fall back on heavily processed snacks and meals that pile on the extra calories with little to offer in the nutrition department. They just seem easier and we’re all about easy when life’s throwing us curve balls.

Don’t let yourself fall into this trap. Good nutrition doesn’t have to be fussy! Make good nutrition a priority and you’ll reap the benefits both today and beyond. By choosing wholesome, (mostly) unprocessed foods, you’ll provide your body with the lasting energy it needs to face life’s challenges, the nutrients necessary to stave off chronic disease, and the building blocks essential for strength and recovery.

Wondering where to start? Make sure your grocery cart is full of these great choices:

• Complex carbohydrates and fiber from whole grains, starchy vegetables, beans, and legumes
• A variety of fruits and vegetables
• Dairy and eggs
• Lean meats, poultry, pork, fish, and seafood
• Protein-rich plant-based foods and meat alternatives
• Healthy plant-based fats

Strategies to Curb Stress Eating

Now that you know why we turn to food to soothe anxiety and have laid a strong foundation for success, let’s dig into some practical strategies that will help you avoid stress eating. It’s all about rewiring habits, finding alternative ways to deal with stress, and ultimately being kind to yourself.

Clear the Counters

The first important step for reigning in your stress-related eating is to completely clear your table and counters of food between meals. Though a simple strategy, it’s one that works.

Leaving an assortment of goodies out on your counter is a constant visual invitation to snack. Remember the saying, ‘Out of sight, out of mind?’ I’m pretty sure that whoever first coined that phrase was referring to a plate of chocolate chip cookies! So save yourself a bit of willpower and put away the treats. You’ll be less likely to sneak a bite if you have to go rummaging through the cabinets.

A Healthier Spread

Now that you’ve tidied up, you’ve got plenty of room for healthier options! If you like to keep an assortment of snacks within easy reach, now’s the time to swap in the good stuff.

Fresh fruit is always a great idea and makes for the perfect grab and go snack. Or, if you’d rather, put out some crunchy veggies with this Skinny Blue Cheese Dip! If chomping into whole pieces of produce isn’t your thing, take a few minutes to make a fruit and veggie tray or charcuterie board loaded with healthy choices like sliced apples and pears, cucumber spears and celery sticks, thinly sliced turkey, and whatever else inspires you.

Stay Hydrated

Thirst is often mistaken as hunger, so make sure you’re drinking enough! Though there’s no set amount that applies to everyone, the standard recommendation of 8 cups per day is a good place to start. And remember–all beverages except for alcohol count! Just be sure to reach for low- or calorie-free options to avoid excess calories your body doesn’t need.

Here are just a few options to get you started:

• Fruit-infused water
• Fizzy seltzer or club soda with citrus slices
• Mineral water
• Green, black, or white tea
• Herbal tea
• Coffee (decaffeinated or regular)

Treat Yourself Like One of the Kids

I recently saw someone post this brilliant idea to reign in their kids’ snacking throughout the day. Each kid got their own little basket with snacks for the day. Once the basket was empty, that was it! No more snacks.

If you find yourself mindlessly snacking throughout the day, give it a try! Pre-portion a number of snacks for yourself to keep in a designated tub or basket. Include healthy options (think fruit, veggies, whole grain crackers, and cheese sticks) as well as a favorite or two (like chips or a cookie). You’ll get to enjoy a few goodies throughout the day without blowing your calorie budget.

And don’t forget to brush your teeth!

This tip is as practical as they come! To cut back on grazing throughout the day, make a point to brush your teeth after meals. After all, who wants to wreck a minty fresh mouth just for a stale Dorito? For extra credit, slap on a pair of whitening strips to brighten your smile!

Don’t Stock the Offenders

Do you struggle with self-control when it comes to certain foods? Does that quart of ice cream just burn a hole in your brain until you eventually dive in? Or can you hear the Oreos calling your name relentlessly until you finally cave in and get dunking? It might be time to re-think your shopping list.

Sometimes the easiest solution is the most obvious one. If you have a hard time controlling your intake of certain foods, don’t keep them in the house! Instead of buying that quart of ice cream, grab an ice cream cone with the kids for a special treat. Wanting a cookie for dessert? Buy just enough for today from a local bakery. You can still indulge in your favorites without having the constant temptation.

Embrace Comforting Rituals

Sometimes we focus so much on what we shouldn’t be doing that we don’t take the time to consider what we should be adding into our lifestyles. We people are creatures of habit and little rituals, from the way we take our coffee to how we like our eggs. It’s all about creating a routine that is helping and not hurting our well-being.

The habits we choose to nurture in our day-to-day lives can have a huge impact on our health and wellness. If stress eating has become a real struggle for you, look for opportunities to care for yourself and wake up your other senses. A change of pace might be just what the doctor ordered! Here are a few small rituals to consider adding to your day:

• A cup of good coffee before everyone wakes up
• Yoga out on the deck or by a sunny window
• Afternoon tea and devotional time
• Crafting and listening to a favorite podcast
• Reading outside on a picnic blanket or in a hammock
• Gardening after dinner
• Evening bike ride with the family
• Grabbing a quick pick-up game with friends
• An hour tinkering in the shop
• Relaxing to your favorite music
• A bubbly bath before bedtime

Get Busy

All too often, constant grazing is a result of boredom. Combine that boredom with frazzled nerves and you’ve got a recipe for the mindless munchies!

So get busy and look for distractions to take your mind off of food. Tackle a project, weed the garden, start a puzzle, challenge the kids to a board game, get out your knitting stash, organize your work bench–you get the idea! Engage your mind, get a little instant gratification, and forget about what’s in the cupboards.

Break a Sweat

I cannot emphasize enough the benefits of adding regular exercise to your daily routine! While we’re all quick to think of the ways a little activity can improve our health and waistlines, a good sweat session has also been shown to relieve stress, anxiety, and depression.

Whether you’re an exercise devotee or if it’s been awhile since you’ve laced up, set aside time everyday to get moving! The options are limitless. If you can get outside, go for a walk, a quick run, or bike ride. The gym is a great place to get your training in and snag a group exercise class. Stuck at home? No problem! There are loads of free workout videos online that require little floor space and if the internet isn’t an option, do a quick round of calisthenics.

With so many options for every interest and fitness level, you’re sure to find something to enjoy! Make exercise a priority and life’s frustrations will soon fade to the background.

Try Aromatherapy

When life’s stressors have you thinking about snacks, light up your senses with a bit of aromatherapy! Studies have shown that the smell of certain essential oils–particularly vanilla and lavender–has the ability to calm nerves and relieve anxiety. Whether due to influencing the production and release of endorphins or the associations we make with certain smells, these aromatics can help soothe frazzled nerves and put you in a calmer state of mind.

Want to give aromatherapy a try? Here are a few ideas to consider:

• Light a few vanilla-scented candles
• Add a lavender bath bomb to your evening soak
• Stash a lavender sachet near your pillow
• Decorate your mantle with a vanilla reed diffuser
• Bring a pretty lavender plant or two indoors

Practice Self-Talk

Sometimes, you just need to check yourself. While too many people practice negative self-talk–insulting and belittling themselves for failures or perceived inadequacies–positive self-talk can actually be a force for good when it’s constructive and encouraging in nature.

The next time you think about diving head first into a bag of chips, take a moment to talk yourself down. Remind yourself that this sort of noshing can’t take away the stress and will likely make you feel worse. Then shift gears, get out of the kitchen, and find a positive outlet that will actually do something to lift your mood and spirits.

Take a Breather

Never underestimate the power of fresh air and a little sunshine! Studies have shown that people who live in environments with green spaces have lower levels of circulating cortisol and that spending time in the great outdoors is a great way to significantly lower stress levels.

While the greatest benefits are seen from nature settings, don’t hesitate to take what you can get! If you don’t live near a park or rural vista, you can still reduce your stress levels just by stepping out your front door. Enjoy what your view has to offer and use days off as an opportunity to go for an adventure!

What do I need?

When the walls seem like they’re caving in, it’s hard to not reach for some quick comfort. While it may be tempting to stuff down the stress and anxiety with extra food, just remember that stress eating will not actually calm your nerves.

When the going gets tough, take a moment to ask yourself, What do I need? Odds have it, food isn’t the answer. Perhaps what you really need is sleep, a moment of quiet, a brief escape, an engaging distraction, or more meaningful comfort. Of course, taking a good hard look at the source of your anxiety and searching out real solutions is also essential. Don’t be afraid to ask for help from someone qualified to do so.

While food can certainly be a source of comfort and indulging now and then can be wonderful, it’s a poor band-aid at best for life’s troubles. I hope you’ve been able to find here the strategies you need to break the cycle of stress eating and have discovered a few new habits worth forming. Your health and well-being are worth the effort!

As always, thanks for reading!

Sources

Tsenkova V, Boylan JM, Ryff C. Stress eating and health. Findings from MIDUS, a national study of US Adults. Appetite. 2013 Oct;69:151-5. Epub 2013 Jun 6.

Vicennati V, Pasqui F, Cavazza C, Pagotto U, Pasquali R. Stress-related development of obesity and cortisol in women. Obesity (Silver Spring). 2009 Sep;17(9):1678-83. Epub 2009 Mar 19.

Munsch S, Meyer AH, Quartier V, Wilhelm FH. Binge eating in binge eating disorder: a breakdown of emotion regulatory process? Psychiatry Res. 2012 Feb 28;195(3):118-24. Epub 2011 Aug 16.

Volkow ND, Wang G-J, Baler RD. Reward, dopamine, and the control of food intake: implications for obesity. Trends Cogn Sci. 2011 Jan; 15(1): 37–46. Epub 2010 Nov 24.

Stubbs B, Vancampfort D, Rosenbaum S, Firth J, Cosco T, Veronese N, Salum GA, Schuch FB. An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Res. 2017 Mar;249:102-108. Epub 2017 Jan 6.

Chamine I, Oken BS. Aroma Effects on Physiologic and Cognitive Function Following Acute Stress: A Mechanism Investigation. J Altern Complement Med. 2016 Sep;22(9):713-21. Epub 2016 Jun 29.

Warrenburg S. Effects of Fragrance on Emotions: Moods and Physiology. Chemical Senses, Volume 30, Issue suppl_1, January 2005, Pages i248–i249,

Ewert A, Chang Y. Levels of Nature and Stress Response. Behav Sci (Basel). 2018 May; 8(5): 49. EPub 2018 May 17.

Stigsdotter UK, Ekholm O, Schipperijn J, Toftager M, Kamper-Jørgensen F, Randrup TB. Health promoting outdoor environments–associations between green space, and health, health-related quality of life and stress based on a Danish national representative study. Scand J Public Health. 2010 Jun;38(4):411-7. Epub 2010 Apr 22.

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When it comes to staying hydrated, many people wonder if their morning cup of Joe will contribute to their fluid needs, or if they’ll have to drink extra water to make up for it.  I hear it all the time, don’t you? Those caffeinated drinks can’t count toward your fluid needs! But what does the science actually say about it? Can our favorite caffeinated beverages help with hydration or do they just drag us down into dehydration? Let’s do a little digging and find out!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thanks for your support!

So are caffeinated beverages dehydrating?

Fortunately, studies have shown that caffeinated beverages can indeed be counted toward our daily fluid intake!

Yes, despite what you may have even been told by well-meaning members of the medical community, caffeinated beverages are not dehydrating.  To be dehydrating, a beverage would need to trigger the body to lose more fluid than was originally taken in. Also known as diuretics, such substances act on the kidneys to increase urinary output (how much you pee!) and subsequently cause the body to lose more fluid. Though caffeine is a weak diuretic, the fluid provided by caffeinated beverages combined with the body’s ability to adapt to caffeine consumption virtually eliminates any diuretic impact made by the caffeine.

How do we know?  Studies that have evaluated urinary markers of hydration have shown that drinking caffeinated beverages does not increase 24-hour urinary output (read: how much you tinkle in 24 hours), even with intake upwards of 500-600 mg per day (equivalent to 4-7 cups of coffee).  In people not used to drinking caffeinated beverages, short term urinary output may increase slightly in the hours just following caffeine consumption.  The body, however, is quick to adapt to caffeine intake, and the effect is soon quashed. (1)

But wait! There’s more!

If the direct measurement of urinary markers hasn’t convinced you, check out what these other studies have found! When it comes to staying hydrated, you’ll see that everything (except for alcohol!) counts.

• Does it matter what kind of drink you sip on? Nope. There is no difference in hydration status between people who drink caffeinated, non-caffeinated, caloric, or non-caloric beverages.(2)
• Do you have to drink water? Nope. Drinking ‘plain water’ is not necessary for staying hydrated. (3)
• Are people who avoid caffeinated beverages better hydrated? Nope. There is no difference in hydration status between people who include caffeinated beverages in their daily fluid intake and those who don’t. (4)
• Wondering if that soda pop counts? It does! A person’s individual hydration status is not affected by the composition of beverages consumed, including soft drinks. (5)

(See references at the end of this post for study links!)

Choose wisely!

Of course, not all caffeinated beverages are created equal.  Many naturally caffeinated beverages, namely coffee and tea, are rich in antioxidants and have been shown to have health-protective benefits in many cases. 

Energy drinks, on the other hand, should generally be avoided.  Though their caffeine content is typically similar to a cup of coffee, energy drinks often contain other unregulated herbs and supplements that may be unsafe.  They are also frequently high in sugar with little in the way of vitamins or minerals.

Mix it up!

Water

Variety is the spice of life and that includes what you sip on! Water is always an excellent choice and it doesn’t have to be plain. Don’t hesitate to get creative with your H2O! Infused water is both refreshing and delicious, not to mention versatile. Experiment with your favorite fresh herbs, sliced cucumber, citrus, berries, melon, and other sliced fruit to make your own signature infusion! Love a fizzy drink? Just swap in seltzer, club soda, or mineral water to make it bubbly. I personally love seltzer infused with lemon slices and a few smashed strawberries–so yummy!

Sports Drinks

Sports drinks are another option to consider. Formulated to provide much needed electrolytes and simple carbohydrates for training and exercise, these are best used during extended bouts of activity (>60 minutes) or if you are sweating profusely. They can also help to restore hydration status when you’ve been losing excessive fluids due to sickness, especially if you’ve had diarrhea or vomiting.

Juice

Juice is yet another thirst-quencher that can help with hydration. Sweet and full of nutrients, juice provides an assortment of vitamins, minerals, and antioxidants and can even count toward your fruit and vegetable servings. Though I typically encourage most people to eat whole fruit and limit juices, a small serving of 100% juice can certainly be a part of most diet plans.

got milk?

And while we’re on the topic of healthy drinks, don’t forget milk! Milk and milk alternatives can fit perfectly into your hydration habits and have nutrient perks besides! Milk in particular is a great source of complete protein with a nice balance of carbs and fat (depending on what fat% you buy). It makes for a perfect post-workout recovery drink and, of course, contributes to strong bones.

If milk’s not your thing, there are so many dairy-free options to try! Though the nutritional value of milk alternatives varies quite a bit, you’re likely to at least get a little extra protein and maybe even some added vitamins and minerals. Just be sure to watch out for added sugars in the flavored varieties!

When to Skip Caffeinated Beverages

There are occasions when caffeine should be avoided. Individuals with high blood pressure, certain heart conditions, or who are pregnant should speak with their health care provider before drinking caffeinated beverages. Consuming high levels of caffeine is also associated with feeling shaky, jittery, and anxious and can interfere with sleep. Some individuals report an increase in headache and migraine activity when caffeine has been consumed and many people have experienced the infamous ‘caffeine withdrawl’ headache when regular caffeine intake is abruptly stopped.

It’s Up to You!

Though caffeinated beverages may contribute to your fluid needs, the decision to drink such beverages is yours.  Consider how they make you feel and if they cause any unwanted side effects.  There is no need to add these beverages if you have no desire to.  Otherwise, enjoy that morning latte knowing you’ll be getting hydration along with that pick-me-up!

Thanks for reading! Learn more about me and my passion for nutrition here!

References

1. Armstrong, L. 2002. Caffeine, body fluid-electrolyte balance, and exercise performance. Int J Sports Nutr and Exerc Metab 12:189-206
2. Grandjean, A. C., Reimers, K. J., Bannick, K. E., & Haven, M. C. (2000). The effect of caffeinated, non-caffeinated, caloric and non-caloric beverages on hydration. Journal of the American College of Nutrition, 19(5), 591-600.
3. Grandjean, A.C., Reimers, K.J., Haven, M.C., Curtis, G.L. The effect on hydration of two diets, one with and one without plain water. J Am Coll Nutr. 2003 Apr;22(2):165-73.
4. Maughan, R. J., & Griffin, J. (2003). Caffeine ingestion and fluid balance: a review. Journal of Human Nutrition and Dietetics, 16(6), 411-420.
5. Tucker MA, Ganio MS, Adams JD, Brown LA, Ridings CB, Burchfield JM, Robinson FB, McDermott JL, Schreiber BA, Moyen NE, et al. Hydration Status over 24-H Is Not Affected by Ingested Beverage Composition. J Am Coll Nutr. 2015; 34(4):318-27.

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Remember Jane? She’s our busy wife and mom of 3 kiddos who’s hoping to finally lose the 25 pounds of baby weight she’s been holding onto and get into shape. She’s got a family vacation coming up and would like to have the energy and stamina to keep up with her busy crew. Jane is ready to make some changes and eager to see results!

In the last post, we talked about strategies that would help Jane improve her eating habits, reduce her calorie intake, and make exercise a priority. Today, I want to get more specific and share an actual meal plan that would help Jane shed the 2 pounds per week she needs to lose in order to reach her goal before the plane takes off in 12 weeks.

So here’s a sample menu for Jane to try. If a quick review of her typical diet suggests she eats about 2500 calories per day, an initial calorie goal of 1500-1800 calories with a bit of exercise should really get the ball rolling. Note that each of these suggested meals are either quick and easy or foods that she would be preparing for the rest of the family anyway.

• Breakfast: 6 oz low-fat Greek yogurt with 1 cup sliced fruit, 1 slice of whole grain toast with 2 tsp peanut butter, and coffee with 1 Tb half and half
• Lunch: 3 oz turkey sandwich on whole wheat with Dijon mustard, lettuce and tomato, 1 serving pretzels, 1 cup baby carrots, 1 cup grapes
• Afternoon Snack: 1 medium apple (or other piece of fruit) and 1 ounce cheese OR 1 tall 2% latte with sugar-free syrup (if desired)
• Dinner: 1 cup cooked Barilla Protein Plus Spaghetti with 1/2 cup marinara sauce, 3 – 1 ounce meatballs (e.g. Aidell’s) and 2 Tb grated mozzarella cheese, big green salad with colorful veggies and 2 Tb salad dressing
• After Dinner Snack/Treat: 2 squares Dove Dark Chocolate OR 4 oz wine OR 3 cups Skinny Pop Popcorn

In addition to her meal plan, Jane should be sure to get in adequate fluids. Sipping on calorie-free beverages throughout the day will ensure she stays hydrated and avoids mistaking thirst cues for hunger. I personally love water that’s been infused with pretty much any kind of fruit. It has just a touch of flavor and sweetness, which I love! Cucumber and mint are also nice add-ins. Shooting for 8 cups of calorie-free beverages per day is a great place to start. (And yes, caffeinated beverages DO count toward your hydration needs! This topic has been well studied and you can rest assured, caffeinated beverages will help you stay hydrated.)

This meal plan would provide Jane approximately 1600 calories with about 51% of calories from carbohydrate, 29% fat, and 20% protein. Combining this with 30 minutes of moderate intensity exercise each day, Jane will start to see that number on the scale go down. Though it’s impossible to predict the exact number she’ll shed each week, she’ll be on track to drop the 25 pounds she hopes to lose over the next 3 months. And, by choosing strategies that are realistic for her lifestyle and busy schedule, she is more likely to stick with it and see it through to the finish line.

I hope Jane’s example has been helpful for you and look forward to building on this series of how-to strategies for successful weight loss. As always, thanks for reading and don’t give up on those goals! You can do it!

The post A Plan for Success: Jane’s Meal Plan appeared first on The Diet Oracle.