Buenos Aires, Argentina - March 6, 2024

Stress is a physiological reaction of our body, which allows us to fight or flee in the face of a threat. Faced with a robbery, a problem at work, an exam or a love encounter, the system acts in the same way, activating itself both in the face of a real danger and in the face of one interpreted as such by our subjectivity.

Numerous studies point to stress and emotions as important triggers for food intake. It is common for a negative emotion to lead us to eat without real hunger. This behaviour is a coping mechanism in which we do not seek food, but calm. Why do we do this?

"From the time we are babies we learn that a wonderful, sweet, creamy white substance called breast milk reduces anxiety. So, every time we eat, we are actually reducing our stress as well as eating. That is the reason why so many people eat when they are anxious: they don't want food, they want to lower their cortisol levels, the stress hormone," described Dr Monica Katz, a medical doctor specialising in nutrition, founder of the Eating Disorders Team at the Durand Hospital and director of Postgraduate Courses in Nutrition at the Favaloro University, in her book "We are what we eat, truths and lies about food", published by Editorial Aguilar, written with Valeria Sol Groisman.

He added: "When we perceive a threat, the level of cortisol increases, which is a sign of danger; then, in order to be prepared in case we have to fight or flee, we look for high-calorie, high-carbohydrate foods. So we accumulate abdominal fat.

Dr Maximiliano Kuttel and Belen Despierre, coordinators of the interdisciplinary team of Eating Disorders of the Psychiatry Department of the Hospital Italiano de Buenos Aires, explained to Infobae: "Stress has a direct influence on multiple human behaviours. When there is a degree of chronic stress, it triggers an increase in blood levels of cortisol, which is responsible for most of the changes that occur on an emotional level. There is an increased incidence of mood disorder and emotional hunger occurs in this context.

And they added: "In response to these emotional disturbances, hypercaloric foods, preferably sweet ones, are frequently used. This increases the production of serotonin, which temporarily attenuates the stress-related discomfort.

7 recommendations for managing emotional hunger

1. Implement stress management strategies. Dr. Katz recommended practices such as mindfulness, relaxation, breathing, meditation, tai chi or the Feldenkrais method. She also advised the "time out" technique: "It's about getting away from the stressful scene. If I'm in the office stuck with the packet of biscuits because I'm having a bad day at work, I go to the corridor, I talk to my colleague. It doesn't have to be a friend, I don't have to talk about the problem I'm having, just change the environment. That 'time out' makes it easier to start connecting with what's going on with me, identify the emotion and avoid emotional eating," Dr Katz described.

2. Identify complicit monologues. These are the thoughts that lead us to sustain certain behaviours. For example, "Food will calm me down". The idea is to recognise them and check that thoughts are ideas, not absolute truths, and as such can be refuted.

3. Eat small meals throughout the day. This strategy can help keep hunger and satiety signals under control.

4. Find new ways of coping with emotions. Consult a psychologist to develop new thinking patterns and, in turn, break the cycle of emotional eating.

5. Get a good night's sleep. Sleep is essential for regulating hunger signals. "Getting the recommended seven hours of sleep can reduce cravings and overeating," said Pauline Cox, a functional nutritionist and writer for The Telegraph.

6. Anticipate emotional cravings. Plan alternative activities such as walking, listening to music or watching a series when strong emotions arise.

7. Exercise regularly. "Having an avenue to eliminate stress other than food helps reduce cravings and conditions the mind to seek out these available options instead of turning to food," said Charlie Abraham, M.D., FACP medical director of Dignity St. Bernardine Medical Center at Best Life.

SHOTLIST:
1. various of people running and being physically active;
2. various of flour products;
3. various of ultra-processed foods.