2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
A very small percentage of people lose their appetite during stress. For the majority, on the contrary, it increases. This is primarily due to the stress hormone cortisol, which regulates carbohydrate metabolism in the body. In addition, excess cortisol can cause metabolic problems (thus the body “stores up”). And then it turns out that even if you do not eat a lot, you continue to store fat. In addition, during stress, adrenaline is actively produced (which "turns on" the self-preservation mode), leptin (sends signals to the brain about the amount of fat stores), as well as insulin and glycogen (affect the amount of glucose in the blood).
In total, all of these hormones work to ensure that the body has enough energy to survive. And the longer stress lasts, the longer they are produced, thus changing not only the figure of a person, but also the quality and style of his life. Moreover, it is not stress itself that causes problems in eating behavior, but how a person copes with it emotionally. Lack of emotional support in a stressful situation, instability of self-esteem, guilt and shame are the most dangerous emotions in terms of weight gain. After all, they intensify self-digging and self-flagellation, thereby triggering stress hormones in the second round.
In addition, we associate food with joy. And all because the centers of pleasure and satiety from food are nearby. And when we eat, the hormones of joy and pleasure are released. This is especially true for those who grew up in families where food is a symbol of love. All the failures in life are such they "seize" instead of asking for help and support.
How to learn to be less nervous?
The hormones of joy, endorphins, are produced during exercise, and laughter therapy, art therapy, and music therapy help to relax and switch to positive emotions.
Get enough sleep. Indeed, quite often the lack of healthy sleep causes a lack of strength, which we are trying to replenish with food.
Drink plenty of fluids. Under stress, the body loses water. In addition, at times we can confuse thirst with hunger.
Increase the level of tactile contact. This can be yoga, massage, walking barefoot, or increasing the number of hugs. Tactile contact promotes the production of the hormone oxytocin, which is responsible for a sense of safety and security, as well as relaxation.
Learn to feel your body. Quite often, those who suffer from malnutrition lose contact with their bodies, hence the loss of a sense of fullness from eating, the inability to relax muscles.
Load up your day. Communicate more with people, develop in your hobbies, just walk. Boredom and monotony only contribute to the unnecessary eating of food.
Change what makes you nervous. First of all, you must take care of yourself and if something or someone makes you nervous and wasting a lot of energy - solve the problem right away.
Remember, stress shows your discomfort zone. Try to note, after what situations, you start to want to eat more. It is an indicator of stress-generating factors for you. For some, it can be interaction with the boss, for someone being among a large number of people, a busy schedule, and much more. It is important to understand your “weak points” and strengthen them.
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