Stress and Overeating: How Hormones Make Us Crave Sweets.

According to ТСН: When we feel stressed, we often want to eat something sweet or fatty. This phenomenon is explained not only by weak willpower. Scientists believe that our eating behavior during stress is driven by a complex interaction of hormones, which can lead to weight gain and obesity.

How Stress Changes Appetite

At the outset of intense stress, appetite may disappear. The body activates the 'fight or flight' response, during which the adrenal glands release adrenaline. In this state, digestion is suspended as the body prepares for survival. However, when stress becomes chronic, the situation changes. The adrenal glands start producing cortisol, which increases appetite and motivation to seek food. Under normal cortisol levels, its amount decreases after stress, but during constant strain, this hormone remains elevated, which also boosts the desire to eat.

Hunger Hormones and Comfort Food

Stress affects not only the feeling of hunger but also the choice of foods. Studies show that under physical or emotional stress, both people and animals are more likely to choose fatty and sweet 'comfort' food.

This is explained by the action of several hormones:

• Cortisol combined with insulin increases the interest in calorie-dense and tasty foods.

• Ghrelin — the 'hunger hormone' — is responsible for strong cravings for food, especially for sugar and fat-rich products.

As a result of a 6-month study involving 339 adults, nearly half of the participants gained weight. It was found that a higher starting level of ghrelin was linked to a greater appetite for food after six months, while elevated cortisol and chronic stress predicted greater weight gain in the future.

Sweet and fatty foods indeed provide a sense of 'comfort,' temporarily reducing the stress response. The brain remembers this relief, forming a connection 'I feel bad — I need to eat something,' which leads to a cycle of stress-induced overeating.

Who Overeats More Due to Stress

Scientists have discovered gender differences in turning to food during stress:

• women are more likely to seek out food;

• men prefer alcohol or smoking.

A study in Finland involving over 5,000 adults showed that for women, eating during stress can lead to obesity, whereas no such connection was found for men. Additionally, individuals with overweight are more prone to gaining weight under stress, especially if they have elevated insulin levels.

British scientists noted that people with high cortisol levels are more likely to snack in response to minor problems than those with lower cortisol levels. It's important to remember that overeating is not the only risk factor. People who are constantly stressed usually exercise less, sleep worse, and consume more alcohol, which together contributes to weight gain.

Stress, the Brain, and 'Food as Reward'

Modern neurobiological research shows that the brain systems responsible for the stress response are connected to the reward centers, where dopamine plays an important role. The same mechanism activates both when consuming drugs and when enjoying tasty food. Chronic stress alters the functioning of these circuits, increasing sensitivity to 'rewards' and reducing the prefrontal cortex's ability to control impulsive behavior. This leads to an inability to resist sweet or fast food without feeling physical hunger, creating a resemblance to food addiction.

What Helps to Resist Overeating During Stress

Experts recommend, first and foremost, removing high-calorie 'emergency snacks' from the house, as their availability complicates restraint. Here are a few effective approaches:

• Meditation — reduces stress levels and improves awareness of food impulses.

• Physical activity — stabilizes hormonal responses and reduces cortisol's impact.

• Support from loved ones — is an important factor that helps reduce the impact of psycho-emotional stressors.

Experts emphasize: while stress cannot always be avoided, regulating its impact on weight is entirely possible. Proper strategies help maintain healthy eating habits even during stress.