Stress May Be Wiring Your Brain to Crave Sugary Food and More of It

Introduction

Feeling stressed can often lead people to reach for high-calorie, sugary comfort food. While it's easy to think that the initial sugar rush from a pleasurable bite might ease feelings of discomfort, new research suggests that stress may have a longer-term impact on how the brain craves certain foods. In a study published in the journal Neuron, researchers from the Garvan Institute of Medical Research have found that the combination of chronic stress and comfort food may influence the brain to continue craving such foods, negating people's feelings of fullness and increasing the chances of developing obesity.

The Impact of Chronic Stress on the Brain

Stress can override a natural brain response that diminishes the pleasure gained from eating, according to the findings of the study conducted by the Garvan Institute. The brain is continuously rewarded to eat, leading to a craving for comfort food. The researchers used mice in their model to examine how different diets affected the brain's response to chronic stress. The results showed a link between stress and the body's response to food, particularly in mice on a high-fat diet.

The Role of Lateral Habenula in Overeating

The study revealed that the lateral habenula, an area of the brain normally involved in switching off the brain's reward response, becomes active in mice on a short-term, high-fat diet to prevent overeating. However, when mice were chronically stressed, this part of the brain remained silent, allowing the reward signals to stay active and encourage feeding for pleasure, irrespective of satiety regulatory signals.

Stress and Artificial Sweeteners

In addition to high-calorie foods, stress also affects the consumption of artificially sweetened beverages. The researchers offered mice the choice between water and artificially sweetened water. The stressed mice consumed the artificial sweetener three times more than the non-stressed mice, even though both groups were on the same high-fat diet.

The Long-Term Impact of Stress Eating

In stressful situations, it is common to use food as a source of energy and reward, which can help calm down. However, when stress is experienced over prolonged periods, it changes the equation and drives eating patterns that are detrimental to the body in the long term. This can lead to negative health impacts and an increased risk of obesity.

Strategies to Prevent Stress Eating

To avoid the negative consequences of stress eating, it is essential to have nutritious foods readily available, especially when working from home or at the office. Opt for healthy options that are rich in protein and fiber, as they will keep you feeling full and provide long-lasting energy. Vitamin D-rich foods can help strengthen the brain, while whole foods contribute to heart health.

Having plenty of healthy, nutrient-dense options readily accessible is key. Keep fruits and vegetables in the fridge, washed and chopped, so they are easy to grab when hunger strikes. Additionally, taking the time to sit down and enjoy a meal can have mental health benefits and reduce the impulse to grab something in a rush that may not provide sustained nourishment.

The Importance of Mindful Eating

During times of stress, practicing mindful eating can be particularly beneficial. It's easy to mindlessly snack on unhealthy foods when feeling stressed, without truly enjoying or savoring them. Mindful eating involves slowing down, focusing on the food in front of you, and considering what will benefit your body before making impulsive decisions.

Ideally, take a few minutes to sit down, enjoy your food, and engage your senses. Pay attention to the tastes, smells, and textures. Mindfulness allows you to make conscious choices that align with your well-being and health goals.

Conclusion

Stress has a profound impact on our food choices, particularly when it comes to sugary, high-calorie comfort foods. Chronic stress overrides the brain's natural mechanisms for regulating pleasure and satiety, leading to a continuous craving for such foods. By being mindful of our eating habits, having nutritious options available, and taking the time to enjoy our meals, we can better manage stress-induced cravings and make healthier choices that benefit our overall well-being.

References:

( Fortune - [https://fortune.com/well/2023/06/08/stress-crave-sugary-food-overeating/)