Are you a Stress Eater?

Do you find yourself eating more and craving fat and sugar when you’re stressed? There’s truth to the phrase “stress eating.” Researchers have linked the hormones that stress unleashes with overeating behavior, and the American Psychological Association reports that 23% of Americans experienced a change in appetite associated with stress

Under stress, cortisol levels increase, and, in combination with high insulin levels, may be responsible for the cravings of fat, sugar, or both. These foods really are “comfort” foods, because fat and sugar-filled foods appear to inhibit activity in the parts of the brain that produce stress-related emotions.

So what can you do to lower stress and keep stress eating at bay?

Getting the right amount of sleep can lower cortisol levels. Soaking in your hot tub right before bed can help you fall asleep faster and lead to a better night’s sleep. Enjoy a fifteen to twenty minute soak in the warm water as the massing jets release tension in your muscles. This is a great time to ignore any distractions and to help ease your mind in to relaxation. Try keeping your phone in another room, the TV off, and listen to the sounds of the night around you or gentle soothing music.

Deep breathing is a simple technique for stress reduction. A study of 28 middle-aged women found nearly a 50% reduction in cortisol with habitual deep breathing training. Try a 15-20 minute soak in your spa where you focus on breathing and mindfulness. Position yourself comfortably either sitting or lounging with your back straight. Draw in a deep breath and count to five slowly. Exhale slowly and let all your muscles relax. Repeat this step two or three times until you are completely relaxed.

Making relaxation part of your daily routine can help your body cope better with the causes of stress and help you break the habit of reaching for a snack whenever cortisol levels rise.