How to Avoid Stress Eating During the Holidays: 5 Simple Tips

This excess often has a negative impact on our health. Moreover, the choice of certain foods can increase stress levels and worsen our overall well-being.

Why Do We Eat More When Stressed?

The human response to stress is a complex series of signals in the brain and throughout the body. The nervous system reacts to physical and psychological events to maintain our health.

According to researchers from the University of Queensland (Australia), the stress response increases the production of cortisol and insulin hormones, as well as triggers the release of glucose (sugar in the blood) and brain chemicals to meet energy demands. Meanwhile, eating during stressful times is a natural behavior in response to a surge in energy needs.

As noted by a team of researchers led by Saman Khalesi, our relationship with food often becomes strained. We may even feel shame or guilt over overeating.

What Can Stress-Induced Overeating Do to the Body?

Stress-related eating often involves bingeing, late-night snacking, eating on the go, or consuming food on a full stomach. It can also manifest in the consumption of foods we typically wouldn’t eat, particularly ultra-processed items; cravings for these foods are a sign of stress. When we indulge, the brain’s reward system activates, leading to a temporary improvement in our mood.

Short-term overeating due to stress, such as during the holidays, can lead to acid reflux and poor sleep, especially when excessive food intake is combined with alcohol, as reported by Science Alert.

In the long run, stress-induced overeating can lead to obesity and increase the risk of cancer, heart disease, and diabetes.

The Foods We Eat Affect Our Stress Levels

The foods we choose can influence our stress levels, Australian scientists have observed. A diet high in refined carbohydrates and sugar (such as sugary drinks, candies, crackers, and pastries) can cause a rapid spike in blood sugar, followed by a crash. Foods high in unhealthy saturated fats can exacerbate inflammatory responses in the body. Inflammation and rapid fluctuations in blood sugar can alter our mood, particularly increasing anxiety.

Meanwhile, some foods can improve the balance of neurotransmitters in the brain that regulate stress and mood. For example, omega-3 fatty acids found in fish and flaxseeds are known to reduce inflammation and support brain health. Magnesium, found in leafy greens and nuts, helps regulate cortisol levels and the body’s stress response.

B vitamins, present in whole grains, nuts, seeds, legumes, and animal products, support nervous system health and energy metabolism, as well as improve mood and cognitive abilities.

5 Tips for Enjoying Holiday Meals Without Overindulging

Here are some tips on how to enjoy holiday meals while avoiding stress-induced overeating:

1. Eat slowly, thoroughly chewing each bite.
2. Even during the holidays, try to stick to your regular meal times.
3. Don’t neglect healthy habits, even if you’re eating more during the festive season. Remember to prioritize quality sleep and physical activity.
4. Drink plenty of water. This will help your body function better and curb hunger. When the brain receives the message that water has entered the stomach, feelings of hunger will temporarily decrease.
5. Don’t eat too little. Paradoxically, restricting your food intake can lead to even more overeating and increase stress.

Plus Three Bonus Tips for Managing Holiday Stress

1. Try to reframe holiday stress. Instead of viewing it as something negative, consider it a burst of energy needed for activities like gift shopping or spending time with family.
2. Be kind and empathetic to yourself and others. You might even talk to yourself as you would to a friend. These actions stimulate the brain and improve well-being.
3. Engage in enjoyable activities: crafting, exercising, breathing exercises, reading, etc. This will help your mind and body relax and restore balance.