Why food stress is a double whammy | MNN

Eating a pint of ice cream or a bag of potato chips is never a wise decision. But when you're stressed, chances are you're looking for comfort foods loaded with calories and not a handful of carrot sticks.

Of course, eating is not the best way to reduce stress. Yoga, deep breathing or a walk are much healthier alternatives. But under the stressful pulse of the moment, it may seem more soothing to take sweets. Not only does eating not really reduce stress, though; it can also make you gain weight.

And now, Australian researchers have discovered an additional disadvantage. They discovered that eating while being stressed causes more weight gain than eating when you feel calm.

For the study, published in the journal Cell Metabolism, researchers at the Eating Disorders Lab of the Garvan Medical Research Institute have examined the mouse brain.

"Our study showed that when they were stressed for a long time and that high-calorie foods were available, the mice became obese faster than those who consumed the same high-fat food in a stress-free environment." , said senior author Kenny Chi Kin Ip. the study, said in a statement.

A "vicious circle" with stress and diet

The researchers found that the NPY molecule was the key to weight gain. Naturally produced in humans and mice in response to stress, NPY stimulates the diet. When the researchers stopped the production of NPY in mice, weight gain slowed down. Without the molecule, gaining weight with a high-fat, stress-free diet was equivalent to gaining weight with the same stress-free diet. Researchers say this shows a clear link between stress, obesity and NPY.

To determine what triggers the increase of NPY during periods of stress, the researchers badyzed the nerve cells that produce NPY, discovering that they possess receptors for insulin, which are the only ones that can be found in the body. one of the hormones controlling food intake. Normally, the body produces insulin just after a meal. This allows the body to use blood glucose while sending signals to the brain that it stops eating.

Stress only slightly increases the levels of insulin in the blood. However, badociate stress with a high calorie diet in mice. Insulin levels skyrocketed up to 10-fold higher than in stress-free mice fed a normal diet.

"Our findings revealed a vicious circle in which high chronic insulin levels, caused by stress and a high-calorie diet, were favoring more and more food," Herzog said. "This really reinforces the idea that if it's bad to eat junk food, eating high calorie foods under stress is a double whammy that promotes obesity."

How to stop the stress of eating

Try talking to a friend when you are stressed or bored. (Photo: Prostock-studio / Shutterstock)

Whatever your reasons for eating when you are stressed, there are ways to stop smoking. The Mayo Clinic suggests these tips:

Relieve stress Try yoga, meditation, deep breathing or another way to calm your stress.

Check your hunger. Before eating a snack, ask yourself if you are really hungry. If your stomach does not growl and you have eaten recently, see if the need will be good.

To resist to the temptation. Do not keep comfort food at home. Do not shop around when you're angry or feeling depressed.

Treat yourself. If you limit too much calories or never eat treats, your cravings could skyrocket. Enjoy occasional treats.

Fight the boredom. Stroll, listen to music or call a friend when you are bored. Do not take for snacks.

Snack smartly. If you have to eat, try something healthy like fresh fruit or nuts.

Manage setbacks. If you are having a stressful moment, try to learn from it and start again the next day. Prepare a plan for the changes that will lead to better health.

In connection with MNN:

Why is dietary stress a double blow?

According to one study, eating stressed makes you gain more weight than eating in peace. Here are seven ways to stop the cycle.