Hyperphagia: Stress and Diet

Stress , in addition to affecting your mood, can also affect your relationship with food . Hyperphagia , or the tendency to eat excessively even when you're not actually hungry, is often exacerbated by stress .

Stress releases hormones like cortisol that can influence our eating habits. For many, food becomes a source of comfort during times of intense stress , even though this can lead to unhealthy eating patterns.

How does stress influence binge eating?

• Release of stress hormones: Stress triggers the release of hormones like cortisol , which is often associated with overeating. These hormones can not only increase your appetite , but also intensify your food cravings , leading you to develop eating disorders .

• Emotional response to food: Binge eating is often an emotional response to stress. During stressful times, food can become a source of comfort and offer a temporary escape from negative emotions. Foods high in fat and sugar are particularly sought after because they stimulate the release of pleasure-related neurotransmitters , thus helping to relieve stress .

• Development of compulsive eating behaviors: Binge eating may develop as a coping mechanism for negative stress- related emotions, such as anxiety or sadness . This response can lead to compulsive eating patterns, where excessive food consumption becomes a way to temporarily relieve stress, but it can also lead to feelings of guilt and shame afterward.

What are the health consequences of overeating?

Eating disorders can have significant impacts on your health, both physically and mentally.

• Physical Health: Binge eating can lead to excessive weight gain , increasing the risk of developing health problems such as obesity, type 2 diabetes, cardiovascular disease, and metabolic disorders. Eating too much food, especially foods high in fat and sugar , can also lead to digestive problems, nutritional deficiencies, and other physical complications.

• Mental health: Compulsive eating behaviors can have serious consequences for mental health. Binge eating episodes can lead to feelings of shame , guilt , and frustration , thus worsening stress and anxiety . These emotional disturbances can also affect the person's self-esteem and quality of life , creating a vicious cycle that is difficult to break.

How to manage overeating and stress?

Managing eating disorders , especially when they are stress-related , requires a comprehensive approach.

Adopt stress management techniques:

• Practice meditation and deep breathing exercises to calm the mind and reduce anxiety.

• Incorporate relaxing activities like yoga, reading, or outdoor walks into your daily routine.

• Use natural products designed to combat stress , such as the Hovie Relax range . The Relax Oil and Relax Infusion are specially formulated to reduce anxiety and promote a sense of well-being . Therefore, working on your emotional and mental well-being can directly help alleviate episodes of binge eating.

Develop balanced eating habits:

• Plan your meals in advance to avoid impulsive eating and snacking.

• Choose nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins to nourish your body in a balanced way.

• Listen to your body and eat in response to physical hunger rather than emotions . Intuitive eating can help you regulate your eating habits and prevent overeating. It's an eating approach that encourages you to listen to yourself and respect your body's hunger and satiety signals rather than following strict diets.

• Shop when you're not hungry: Going shopping when you're hungry can tempt you to buy unnecessary foods that are often high in calories and sugar . Try shopping after a meal to avoid impulse buys.

• Don't stock up on tempting snacks: Avoid filling your cupboard with unhealthy snacks that might tempt you in a moment of weakness. If these foods aren't within reach, it will be easier to resist temptation .

• Prepare healthy snacks: Always have healthy snacks available to satisfy those cravings. Options like nuts, almonds, fresh or dried fruit, and cut vegetables are excellent alternatives. They provide essential nutrients and help you feel fuller longer.

Establish a regular exercise routine:

Exercise is a great way to reduce stress and regulate your appetite . Incorporating regular physical activities into your schedule, such as walking, running, or swimming, will stimulate the production of endorphins, the feel-good hormones that can help reduce stress and improve your mood .

Seek professional support:

If binge eating becomes difficult to manage on your own, it may be helpful to consult a healthcare professional, such as a nutritionist or psychologist . Cognitive behavioral therapy (CBT) is particularly effective in treating eating disorders and can provide you with tools to better manage stress and emotions .

Take time for yourself:

Allow yourself moments of relaxation and leisure to escape daily stress , these moments are essential for maintaining a good emotional balance .