Introduction
Stress is the body’s reaction to a threat from the external environment. In order for the body to deal with this threat, it secretes two main hormones, cortisol and adrenaline. Cortisol is the main stress hormone, which is produced by the adrenal glands. During the day, its levels fall. The highest levels are observed at the beginning of the day, in order for the body to cope with the daily demands and the lowest at the end of the day, when it finally prepares for sleep. The body maintains a balance in cortisol levels, but any deviation from the daily routine directly affects its homeostasis. Permanent and repeated stress leads to the continuous activation of the adrenal glands to secrete cortisol and adrenaline and therefore to an increase in the levels of these two stress hormones for long periods of time.
Common symptoms that are a result of an increase in stress hormones are the following:
- Tachycardia
- Headache
- Irritability
- Panic attacks
- Chronic diseases such as cardiovascular, hypertension, diabetes in the case where stress is continuous and chronic.
Every modern person is faced with stress, for a short or prolonged period of time as the lifestyle is now characterized by an increased workload and a large number of obligations that are directly related to the balance of hormones. How does the secretion of these hormones ultimately affect eating habits and body weight?
Eating Habits and Stress
Changes in the feeling of appetite and satiety
Elevated cortisol directly affects the levels of ghrelin and leptin, which are hormones of hunger and satiety respectively, resulting in frequent overeating. This hormonal change occurs so that the body has the energy to face the upcoming danger and ultimately regain its homeostasis.
Conversely, there are also cases where appetite is reduced. This is a result of gastrointestinal disorders caused by intense emotional stress and stress, such as stomach pain, nausea or vomiting.
Changes in Nutrition Quality
The oversecretion of cortisol due to stress leads to an increased need to consume energy-dense foods such as sugar, fat and salt. The consumption of these foods leads to the release of dopamine, which is the “pleasure hormone”, resulting in the person finally feeling the feeling of joy that they were seeking after a stressful situation.
Changes in body weight and increase in visceral fat (central obesity)
Stress is directly related to weight gain, which is a result of the 2 factors above: overeating and a preference for foods with increased calorie content. However, in addition to weight gain, stress also favors the accumulation of fat in the abdominal area, the so-called visceral fat, due to an increase in the size of fat cells as a result of increased cortisol levels. Increased abdominal fat is an independent factor of total obesity, that is, it can be observed even in people with a normal Body Mass Index (BMI). Both total and central obesity have been directly associated with the risk of hyperlipidemia, hypertension, cardiovascular disease, stroke, and diabetes mellitus.
Treatment
Mindful eating to prevent and treat overeating
Activating all the basic senses at mealtime (smell, hearing, touch, taste) in the absence of distractions such as television and mobile phones is able to limit rapid food consumption and provide better control over the feeling of appetite and satiety. When mindful eating is combined with good chewing and small and frequent meals, avoiding overeating is easier to achieve.
Increase intake of foods that reduce stress:
Certain nutrients directly affect stress levels. These include:
- Tryptophan: Tryptophan is an essential amino acid for the synthesis of serotonin, which is the “happiness hormone.” Foods rich in tryptophan include animal products (eggs, meat, fish and dairy products), oats, chia seeds and bananas.
- ω3 fatty acids & vitamin D: Both ω3 fatty acids and vitamin D affect dopamine and serotonin levels, especially in people who are deficient. The main source of omega-3 fatty acids is fatty fish (salmon, mackerel, herring, trout), while the main sources of vitamin D are fatty fish, mushrooms, eggs and foods fortified with vitamin D (dairy products, whole grains).
- Probiotics: Probiotics enhance brain function, resulting in a better response to stressful situations and therefore an improvement in anxiety symptoms. Good sources of probiotics are dairy products such as yogurt, kefir and soft cheeses (cottage, katiki, manouri, mozzarella, etc.)
- Vitamin C: Vitamin C, due to its antioxidant and anti-inflammatory effects, is directly related to stress reduction and better brain function. Foods rich in vitamin C are citrus fruits, peppers, strawberries, peaches and blueberries
Limit intake of foods that promote anxiety:
- Alcohol: Increased alcohol intake reduces serotonin levels, resulting in increased symptoms of anxiety.
- Caffeine: Overconsumption of caffeine is associated with increased nervousness, decreased serotonin levels, and ultimately anxiety. Coffee intake within the daily recommendations, up to 4 cups per day, which corresponds to approximately 300-400mg of caffeine, does not seem to lead to an exacerbation of symptoms.
- Foods with an increased glycemic index: Foods such as white products, sweets, fruit juices and soft drinks cause a sharp increase in blood glucose levels, disturbances in insulin secretion and an increase in cortisol, resulting in increased stress.
Increase Physical Activity
During exercise, certain hormones known as endorphins are produced, which provide a feeling of joy. Regular physical activity can increase the levels of endorphins in the blood plasma and ultimately reduce the symptoms of anxiety.
Epilogue
In conclusion, in modern times it is necessary, if not essential, to effectively manage the factors that can cause anxiety, since this is associated with the occurrence of various chronic diseases, including central obesity, hypertension and diabetes. Managing these in combination with a balanced diet, which is characterized by an abundance of foods that reduce stress and a restriction of foods that intensify it, and with regular exercise, can reduce the appearance of anxiety symptoms and ultimately improve the quality of life of individuals.
