Stress can seriously damage our health.
It can cause headaches, stomach aches, insomnia, and also change our eating habits.
When we are stressed, we either crave chocolate and pizza, or we lose our appetite completely.
But why does stress affect our appetite and can we do anything about it?
What is stress?
"Stress is actually the body's and mind's reaction to challenging and upsetting situations, which at that moment make us feel like we can't do anything," explains Professor Rajita Sinha, a clinical psychologist and founder of the Center for Interdisciplinary Stress Research at Yale University in the United States of America (USA).
Events in your environment, anxiety, and changes in your body, such as extreme hunger or thirst, can activate a pea-sized part of your brain - hypothalamus - which triggers the body's response to stress.
Sinha says this "alarm system" affects every cell in the human body and activates hormones, such as adrenaline and cortisol, which increase heart rate and blood pressure.
Short-term stress can be beneficial, as it causes a surge of energy and motivation to escape danger or complete an important task within a given deadline.
But chronic stress can be harmful.
People who are chronically stressed, whether due to pressures in romantic relationships or at work or due to financial difficulties, often suffer from depression, have sleep disorders and are prone to weight gain.
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Why does stress affect appetite?
Stress can increase or completely suppress the feeling of hunger.
"I remember feeling sick with nervousness while preparing for exams," says Dr. Mitu Storoni, a neuro-ophthalmologist.
"Of course, today we know that one of the reasons is the direct connection between our digestive system, our stomach and intestines, and the brain," she adds.
Stress can suppress the activity of the vagus nerve, which runs from the brainstem to the abdomen.
This nerve transmits signals between the brain and the digestive organs and informs the brain about how full the stomach is and how much energy the body needs.
Dysfunction of this system reduces appetite in some people, explains Dr. Storoni.
"But on the other hand, we also know that when we're under acute stress, our brains need sugar," she adds.
This is why many people reach for "foods that will increase their energy", which is an unconscious preparation for an unforeseen situation.
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How does chronic stress affect appetite?
The impact of chronic stress can be greater than momentary nausea or sugar cravings.
When the body is under stress, the bloodstream becomes flooded with glucose, causing the hormone insulin, which regulates blood sugar levels, to temporarily become less effective, explains Professor Sinha.
Instead of being used as an energy source, glucose remains in the bloodstream, causing blood sugar levels to rise.
Because of this, people who are chronically stressed are at greater risk of high blood sugar and insulin resistance, which can lead to weight gain or conditions like diabetes.
And weight gain can cause additional changes in appetite.
People who have excess body fat are generally more prone to insulin resistance.
This means that when they are stressed, their brains demand even more sugar.
"One problem creates another."
"It's a vicious cycle that's hard to break out of, because we easily get stuck in it," explains Professor Sinha.
How to curb emotional hunger?
One of the best ways to avoid overeating during a stressful period is to create a stress management plan, says Dr. Storoni.
Don't forget the basics, and sleep is key.
"I recommend focusing specifically on sleep, as it restores three key organs involved in the stress response."
Sleep restores balance to a small part of the brain called the hypothalamus, as well as the pituitary and adrenal glands, thus stopping the secretion of stress hormones.
"When you don't get enough sleep, your cravings for sweet foods increase because the brain needs more energy due to lack of sleep," explains Storoni.
Exercise also helps the body more easily transition from a state of tension to a state of relaxation and improves brain functioning, she adds.
If you're facing a period of intense stress soon, focusing on these basic rules can help you prevent emotional overeating.
"Do whatever keeps your body in balance," the doctor emphasizes.
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What foods should you avoid when you're stressed?
One of the simplest ways to avoid excessive sugar intake in stressful situations is to avoid buying unhealthy foods, advises Professor Sinha.
"It's very practical - don't keep such foods within reach, because otherwise you will be tempted to eat them, and that's hard to resist."
"Another thing is to have smaller, regular, and balanced meals throughout the day, which can alleviate feelings of hunger and food cravings," she adds.
It is very important to avoid foods that cause a sudden spike in blood sugar, such as those rich in carbohydrates such as pizza and sugary snacks.
Good choices are foods rich in protein, such as meat, beans and fish, or healthy carbohydrates such as lentils and whole-grain oatmeal.
Another important thing is to limit your alcohol intake, as many people reach for this type of drink in the hope that it will relieve their stress.
"If you're someone who reaches for alcohol when stressed, you should reduce your exposure to such drinks during that period," Storoni advises.
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Thinking about your social environment can also help you maintain balance and strengthen your resistance to emotional overeating.
"Many communities have developed ways to manage the relationship between stress and food - whether through shared meals or occasional social cooking," says Professor Sinha.
"I think we need to go back to basics and correct our relationship with food to reduce this connection between stress and overeating," she says.
Professor Rajita Sinha and Dr Mitu Storoni spoke to Ruth Alexander on the BBC's Food Chain programme.
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