Mon Dec 23

You could be stress eating these holidays – or eating your way to stress. 5 tips for the table

Written by: Saman Khalesi, Senior Lecturer and Discipline Lead in Nutrition, School of Health, Medical and Applied Sciences, CQUniversity Australia

The holiday season can be a time of joy, celebration, and indulgence in delicious foods and meals. However, for many, it can also be an emotional and stressful period.

This stress can manifest in our eating habits, leading to what is known as emotional or stress eating ^[1].

There are certain foods we tend to eat more of when we’re stressed, and these can affect our health. What’s more, our food choices can influence our stress levels and make us feel worse. Here’s how.

Why we might eat more when stressed

The human stress response ^[2] is a complex signalling network across the body and brain. Our nervous system then responds to physical and psychological events to maintain our health. Our stress response – which can be subtle or trigger a fight-or-flight response ^[3] – is essential and part of daily life.

The stress response increases production of the hormones cortisol and insulin and the release of glucose (blood sugars) and brain chemicals to meet demand. Eating when we experience stress is a normal behaviour to meet a spike in energy needs.

But sometimes our relationship with food becomes strained in response to different types of stress ^[4]. We might attach shame or guilt ^[5] to overeating. And anxiety or insecurity can mean some people under-eat in stressful times.

Over time, people can start to associate eating with negative emotions – such as anger, sadness, fear or worry. This link can create behavioural cycles ^[6] of emotional eating. “Emotional eaters” may go on to develop altered brain responses to the sight or smell of food ^[7].

What stress eating can do to the body

Stress eating can include binge eating, grazing, eating late at night, eating quickly or eating past the feeling of fullness. It can also involve craving or eating foods we don’t normally choose. For example, stressed people often reach for ultra-processed foods ^[8]. While eating these foods is not necessarily a sign of stress, having them can activate the reward system ^[9] in our brain to alleviate stress and create a pattern.

Short-term stress eating, such as across the holiday period, can lead to symptoms such as acid reflux ^[10] and poor sleep ^[11] – particularly when combined with drinking alcohol ^[12].

In the longer term, stress eating can lead to weight gain and obesity, increasing the risks of cancer, heart diseases and diabetes ^[13].

While stress eating may help reduce stress in the moment, long-term stress eating is linked with an increase in depressive symptoms and poor mental health ^[14].

people wearing santa hats at outdoor table with food

If you do over eat at a big gathering, don’t try and compensate by eating very little the next day. Peopleimage.com - Yuri A/Shutterstock ^[15]

What we eat can make us more or less stressed

The foods we choose can also influence our stress levels.

Diets high in refined carbohydrates and sugar (such as sugary drinks, sweets, crackers, cakes and most chocolates) can make blood sugar levels spike ^[16] and then crash.

Diets high in unhealthy saturated and trans fats (processed foods, animal fats and commercially fried foods) can increase inflammatory responses ^[17].

Rapid changes in blood sugar and inflammation can increase anxiety and can change our mood ^[18].

Meanwhile, certain foods can improve the balance of neurotransmitters in the brain that regulate stress and mood.

Omega-3 fatty acids, found in fish and flaxseeds, are known to reduce inflammation and support brain health ^[19]. Magnesium ^[20], found in leafy greens and nuts, helps regulate cortisol levels and the body’s stress response.

Vitamin Bs ^[21], found in whole grains, nuts, seeds, beans and animal products (mostly B12), help maintain a healthy nervous system and energy metabolism, improving mood and cognitive performance.

5 tips for the holiday table and beyond

Food is a big part of the festive season, and treating yourself to delicious treats can be part of the fun. Here are some tips for enjoying festive foods, while avoiding stress eating:

1. slow down: be mindful ^[22] about the speed of your eating. Slow down, chew food well and put down your utensils after each bite

2. watch the clock: even if you’re eating more food than you normally would, sticking to the same timing of eating ^[23] can help maintain your body’s response to the food. If you normally have an eight-hour eating window (the time between your first meal and last meal of the day) then stick to this even if you’re eating more

3. continue other health behaviours: even if we are eating more food or different food during the festive season, try to keep up other healthy behaviours, such as sleep and exercise

4. stay hydrated: make sure to drink plenty of fluids, especially water. This helps our body function and can help with feelings of hunger. When our brain gets the message something has entered the stomach (what we drink) this can provide a temporary reduction in feelings of hunger ^[24]

5. don’t restrict: if we have a big day of eating, it can be tempting to restrict eating in the days before or after. But it is never a good idea to overly constrain food intake. It can lead to more overeating and worsen stress ^[25].

hands of man in red and white santa costume reach for cookies and milk

Reaching for cookies late at night can be characteristic of stress eating. Stokkete/Shutterstock ^[26]

Plus 3 bonus tips to manage holiday stress

1. shift your thinking: try reframing ^[27] festive stress. Instead of viewing it as “something bad”, see it as “providing the energy” to reach your goals, such as a family gathering or present shopping

2. be kind to yourself and others: practise an act of compassion for someone else or try talking to yourself as you would a friend. These actions can stimulate our brains and improve wellbeing ^[28]^[29]

3. do something enjoyable: being absorbed in enjoyable activities – such as crafting, movement or even breathing exercises – can help our brains and bodies to return to a more relaxed state ^[30], feel steady and connected.

For support and more information about eating disorders, contact the Butterfly Foundation ^[31] on 1800 33 4673 or Kids Helpline ^[32] on 1800 551 800. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14. In an emergency, call 000.