It’s time to shift the narrative: our relationship with food and weight is more about the stress in our lives than the food on our plates. Here’s a sample of how stress and eating habits intertwine, often in ways we least expect.

STRESS INFLUENCES EATING HABITS IN SEVERAL WAYS:

1. What we eat: Stress often triggers cravings for high-fat, sugary, or salty foods, commonly known as “comfort foods.” This is due to the release of cortisol, a stress hormone, which makes the brain crave quick energy and pleasure from these types of foods. Carb and sugar-rich foods are quick energy sources, so of course, we want a bowl of mac n’ cheese or a sugary latte when we’ve had a hard day. Our body is craving the fast fuel necessary to power us through this stressful moment so that we have the energy to fight or flee from it.
2. When we eat: Stress can disrupt our natural hunger cues. Some people may eat more frequently, using food to cope with emotions, while others may lose their appetite and eat less because they’ve disassociated. Regardless of how this manifests for you, it’s crucial to notice when irregular eating patterns emerge. If we are not aware that stress is taking over, we cannot consciously complete the stress cycle.
3. How much we eat: As mentioned above, the body’s fight-or-flight response can lead to overeating or binge eating, as well as a suppressed appetite. Over time, chronic stress can lead to consistent over- or under-eating, affecting our long-term health. Overeating floods the body with nutrients it can’t process right away, signaling your body to kick into high gear. Meanwhile, undereating starves the body of essential energy, forcing it to dig into reserves and potentially slowing down metabolism as a distress signal. You’re not wrong for doing either, but we can reteach your body food neutrality.

EATING PATTERNS, IN TURN, CAN AFFECT STRESS LEVELS:

• Comfort foods may provide temporary relief, but eating a lot of processed, sugary, or fatty foods can lead to physical symptoms like fatigue or mood swings, which increase stress. All this is thanks to the “gut-brain axis” – a busy communication line where the bacteria in our gut chat with our brain through the vagus nerve. 
• Balanced eating helps stabilize our energy and mood, which is partially responsible for our sense of calm and resilience against stress. Ever notice how you often feel like you can flow with anything in your path after a good night’s rest? Or how cranky you feel after little sleep or how minor things can set you off? It’s all connected to our blood sugar.
• Skipping meals or poor nutrition can make the body more vulnerable to stress, as it lacks the nutrients needed to maintain energy, a strong immune system, and mental clarity. 

With all the conflicting health advice, particularly around diet, it’s easy to feel lost when it comes time to cook a meal. But as long as you remember that stress can affect what, when, and how much we eat—often driving cravings for comfort foods or disrupting normal eating patterns, you can take some of the pressure off.

By understanding this relationship, we can recognize patterns in our behaviors and make more informed decisions about managing stress and diet without the need for strict rules.

Let’s start embracing food as neutral, not the enemy. A lighter, freer way of living is right around the corner.