Have you ever experienced a situation where you're already full, but you can't resist the urge to eat?
In life, we often face various pressures such as work stress, financial pressure, and more. Interestingly, when we're under significant stress, we often find ourselves craving food. Why does this happen?
1) Emotional regulation
There is a close relationship between stress and emotions, and when we feel stressed, eating often becomes a way to regulate our emotions. Carbohydrates and sugars in food can release neurotransmitters such as dopamine, making us feel happy and relaxed. However, this emotional regulation is temporary and can lead to feelings of guilt, especially when we are trying to lose weight.
2) Stress hormones
When we are under stress, our bodies release stress hormones such as cortisol. The release of these hormones can increase our appetite and lead us to crave high-calorie foods. These foods are often referred to as "comfort foods" as they can temporarily alleviate our stress and discomfort. However, these foods are often high in fat and sugar, which are not conducive to our weight loss goals.
Additionally, I previously came across an article by a nutritionist online that discussed the causes of "stress weight." The formation of stress weight is attributed to being under high levels of stress for a prolonged period, which can result in fat accumulation in the body. Furthermore, stress hormones can lead to muscle loss and a decrease in metabolic rate. To avoid stress weight, we can improve our diet by consuming specific nutrients and maintaining regular eating habits. Additionally, identifying the source of stress, engaging in physical exercise, and ensuring an adequate amount of sleep can also help alleviate stress and promote overall health.
Here are some examples of foods that can help stabilize mood and alleviate stress.
Magnesium is an important mineral that helps relax the nervous system and alleviate stress.
Examples: almonds, sunflower seeds, pumpkin seeds, quinoa, barley, buckwheat, etc.
B-vitamins are key nutrients for maintaining the functioning of the nervous system and aiding in the production of important neurotransmitters like serotonin.
Examples: oats, potatoes, chicken, beef, pork, leafy greens (such as spinach and kale), etc.
(3) Foods that help combat stress
Certain foods can help regulate stress hormones and provide a soothing and relaxing effect.
Examples: Fruits rich in vitamin C (such as oranges, strawberries, blueberries), sesame seeds, bananas, oats, kale, etc.
(4) Omega-3 fatty acids
Omega-3 fatty acids are crucial for mental health and emotional stability.
Examples include salmon, herring, flaxseeds, sunflower seeds, walnuts, etc.
(5) Dietary fiber
Consuming an adequate amount of dietary fiber helps stabilize blood sugar levels and improve gastrointestinal function, thereby reducing stress levels.
Examples: leafy green vegetables, fruits, whole grains, legumes, nuts, seeds, etc.
These foods and nutrients can be incorporated into your diet to help stabilize emotions and alleviate stress. In addition to dietary adjustments, it is also recommended to incorporate moderate exercise, get sufficient sleep, and employ effective stress management techniques to promote overall physical and mental well-being.
However, in daily life, it's also pleasant to reward oneself appropriately, and indulging in a little extra delicacy from time to time is not excessive! However, I'm also afraid of unintentionally overeating and having the fat come back to haunt me. That's why I usually drink a sachet of Step 2 30 minutes before having desserts to block sugar intake, or when having a big meal, I simultaneously consume Step 3 to burn fat while inhibiting the absorption of oils in the food. Enjoying delicious food while taking care of my body, that's how simple it is to embrace and enjoy life!