Foods rich in protein and complex carbohydrates are highly recommended during times of stress.
By Franklin Delgado
Los Angeles, November 21 (LaOpinión).- The stress can cause significant changes in the habits foodcausing some people to overeat while others lose their appetite. appetite. These responses can be understood through the interaction between the system gastrointestinal and the brainas explained by neuro-ophthalmologist Dr. Mithu Storoniauthor of the books Stress-Proof y Hyperefficient.
Chronic stress can negatively affect the body’s metabolism, increasing the risk of diabetes and overweight. High glucose production and insulin resistance are common effects in individuals who suffer from prolonged stress, says Professor Rajita Sinha, clinical psychologist and founding director of the Interdisciplinary Center for Stress at Yale University, BBC Mundo reports.
Sinha describes how the cycle of feedforward eating can perpetuate itself, where increased stress leads to a greater need for sugar, creating a vicious cycle that is difficult to break.
Research released by the National Institutes of Health (NIH) reveals that college students under stress tend to increase their consumption of foods rich in calories and fat, such as snacks, fast food and sweets, to the detriment of healthy foods.
Stress and appetite management
To avoid overeating during periods of stress, it is suggested to plan ahead. Actions such as ensuring adequate sleep and practicing regular exercise are essential.
Avoiding junk food and opting for small, healthy portions throughout the day helps control hunger and cravings. Foods rich in protein and healthy carbohydrates are highly recommended during times of stress.
Social connection is also important. Spend time with family and friends. Keep your spirits up and make time for your hobbies and things that excite you, such as walking, dancing, listening to music, or reading a book.
Relaxation to reduce stress and avoid overeating
Effective relaxation techniques to reduce stress and avoid overeating include:
- Deep breathing with the diaphragm. Place one hand on your chest and the other on your abdomen, inhale slowly so that your abdomen rises, hold your breath and exhale slowly. This reduces muscle tension and levels of the stress hormone cortisol, helping to control anxiety that can lead to overeating.
- Meditation and mindfulness. Sit comfortably and focus your attention on your breathing or mentally recite calming phrases. These practices help break the cycle of negative thoughts and better manage emotional anxiety related to eating.
- Progressive muscle relaxation. It consists of consciously tensing and then relaxing different muscle groups in the body. This induces a state of deep calm that can counteract the stress response.
- Gentle physical exercise, such as yoga or tai chi. These disciplines combine physical movement, breathing and concentration, which reduces the stress response and promotes mental balance.
These techniques, practiced regularly, reduce stress levels that are usually an important cause of emotional eating and overeating, thus helping to better control food intake due to anxiety or nervousness.
Supplements and vitamins to manage stress
There are several supplements and vitamins recommended to manage stress and its effects on diet, which act by helping to reduce cortisol, improve mood and promote better emotional balance.
The most notable are:
- Ashwagandha. Adaptogen that can reduce stress levels by up to forty-four percent. Used in doses of 300 to 600 mg daily, it helps restore the stress axis and provides an overall tonic effect.
- Complex of B vitamins. Especially vitamins B1 (thiamine), B6 (pyridoxine), B9 (folic acid) and B12, which are key to improving mental performance, the synthesis of neurotransmitters such as serotonin and GABA, avoiding depression and mental fatigue. A B complex supplement can reduce perceived stress and improve mood.
- 5-HTP (Griffonia). Precursor to serotonin, it helps restore emotional balance, improve sleep and reduce anxiety.
- Omega 3 (EPA and DHA). It has anti-inflammatory and neuroprotective effects, reducing inflammation generated by stress and improving neuronal communication, which helps regulate cortisol and brain plasticity.
- Other nutrients. Vitamins C, B2, B3, B8 and minerals such as magnesium also contribute to stress management and improvement of the nervous system.
These supplements can help manage stress from different angles, stabilizing the nervous system, promoting emotional balance and improving mental energy, which, in turn, positively influences stress-related diet and eating habits.