The sad reality about stress in life is that it’s inevitable, even if you try your best to avoid or prevent it. What matters more though, is how you respond to these stressors and manage the emotions that arise because of it.

People tend to react differently to stressors they face. Some cry, express irritation at the slightest things, or even isolate or withdraw from people.¹ However, some people also tend to eat more than usual in what is known as stress eating or emotional overeating.²

This phenomenon is quite common, with initial findings revealing that 35% to 40% of people eat more when they are stressed.³ Some people consume more food during this time due to factors like work, fatigue, relationship-related problems, financial issues, or health concerns.²

In some instances, people count on food as a coping mechanism when they are stressed to control or lessen the impacts of negative emotions linked to depression, anxiety, or stress.⁴

Unfortunately, constant stress eating can negatively affect a person’s health, even if one argues they’re eating healthier food. Take some time to learn how stress and eating habits can be connected, and the possible consequences of stress eating.

How Does Stress Eating Occur?

Your emotions and eating habits are linked because of hormones. When you encounter stress, the adrenal glands found on top of the kidneys release multiple hormones, one of them being cortisol. Known as the “stress hormone,” cortisol triggers multiple effects on the body:⁵

• Weakens how your digestive and reproductive system functions
   
• Raises amounts of glucose or sugar in the bloodstream
   
• Prompts the brain to use glucose for its functions
   
• Increases availability of tissue-repairing substances in the body
   
• Alters immune responses
   

It is important to note that cortisol only triggers the mentioned effects for a short period, or at least until the event responsible for stress is over. However, if stress happens to be more chronic, the body can produce or still maintain high levels of cortisol.⁶

At the same time, stress eating habits can also influence the release of glucocorticoids and increase both quantities and events that involve hormones like insulin, leptin, ghrelin, or neuropeptides.⁷

These events can set the stage for increased appetite, particularly of high-sugar or fatty food,⁸ and more motivation to eat.6 What can follow next would be constant instances of stress or emotional overeating.

What Happens if Stress Eating Is Not Addressed?

Multiple consequences may arise because of frequent stress or emotional eating. These can negatively affect a person’s mental or even physiological health:

• Impacts on Mental Health

  • Inability to effectively address or process the emotions,⁹ which may lead to a higher risk of inappropriate reactions, psychosomatic illnesses,¹⁰ or other negative feelings

  • Increased disappointment or negative perceptions about one’s body¹¹

• Impacts on Physiological Health

  • Increased consumption of unhealthy food like candies, chocolates, cakes, biscuits, sweet and savory pastries, pizza, hamburgers, French fries, and sausages¹²

  • Higher risk for eating very fast,¹³ which may trigger issues like indigestion or dyspepsia¹⁴

  • Higher risk for inflammation in the pancreas, which can lead to exocrine pancreatic insufficiency (EPI), a condition wherein the said organ is unable to make enough digestive enzymes due to constant stress¹⁵

  • Higher risk for eating dysregulation, wherein the body fails to respond to internal cues related to both hunger and satiety (feeling full)¹⁶

  • Increased calorie intake and body weight¹⁷

  • Higher risk for obesity¹² and eating disorders like binge-eating and overeating

  • Higher body mass index (BMI), waist circumference, and body fat percentage

How Do You Overcome Stress Eating?

Here are some tips that health experts have recommended to address stress or emotional eating:

1. Keep food you turn to when you’re stressed away from you: Think: “Out of sight, out of mind.” The more you see snacks or sweets you turn to when stressed, the more you are inclined to eat them. On the other hand, if you do not see them or are not within your reach, you will not be as tempted to munch on them.¹⁸

2. Practice stress management techniques: When you act on the very factor that causes these unhealthy eating habits, you may have already addressed 50% of the problem. If you have been feeling stressed lately, consider practicing yoga, meditation, or sleep breathing,² or doing other activities you personally like that can make you feel calm.

3. Choose healthier snacks: If you find it hard to stop stress eating outright or are still gradually taking baby steps to prevent it, you can switch to healthier choices. This way, you can receive some of the nutrients found in them, minus the guilt linked to excess stress eating or emotional eating. Good examples include dark chocolate, walnuts, yogurt, vitamin C-rich fruits like oranges, and raw carrots or celery.¹⁹ You can also ask a dietitian for additional information on healthier food options.

4. Talk to a therapist if needed: This may be an option if instances of stress eating become more frequent, problematic, or unstoppable.²⁰ These health professionals may help you understand the root cause of stress eating, suggest strategies that help you cope, and determine if you have an eating disorder or not.²

5. Give your digestive system time to recuperate: If you have to deal with the aftermath of a stressful eating spree, include your digestive system’s recovery in your healing plan. Start by including more nutrient-rich food choices in your meals and drinking lots of fluids, especially water.
   
   You can also try to eat food or take supplements containing digestive enzymes. These substances are needed to break down fat, carbohydrates, and protein from the food you eat and help absorb nutrients. Examples of food with digestive enzymes include pineapple, kiwi, mango, avocado, banana, papaya, ginger, and sauerkraut.²¹
   
   Eating food with good bacteria like prebiotics and probiotics is a good idea too since these can help improve the composition of bacteria in the gut. More importantly, prebiotics and probiotics help promote an environment that allows these good bacteria to thrive and assist with digestion and other body functions.²²

If you are also looking for other ways to support your digestive system health, ask your doctor today about Digestive Enzymes + B Vitamins (Enzyplex®). This contains three B vitamins (B1, B6, and B12) and three digestive enzymes (amylase, protease, and lipase). Together with proper diet and exercise, the combination of nutrients in Digestive Enzymes + B Vitamins (Enzyplex®) can help:

• Break down fat, protein, and carbohydrates

• Maintain good digestion and metabolism

• Address acute symptoms of dyspepsia

Suggested use of Digestive Enzymes + B Vitamins (Enzyplex®) is one (1) tablet taken once a day alongside meals, or as prescribed by your doctor.

Digestive Enzymes + B Vitamins (Enzyplex®) is available online in Lazada and Shopee, and in leading drugstores nationwide at a suggested retail price (SRP) of Php12.00 per tablet.

On a final note, remember that these are just some of the many ways you can curb stress eating. How one person addresses stress eating can be different from someone else’s methods. Be patient with the process, and try to find a strategy that helps you curb your emotions and cultivate healthier eating habits.

Always use Digestive Enzymes + B Vitamins (Enzyplex®) under medical supervision.
   
MAHALAGANG PAALALA: ANG DIGESTIVE ENZYMES + B VITAMINS (ENZYPLEX®) AY HINDI GAMOT AT HINDI DAPAT GAMITING PANGGAMOT SA ANUMANG URI NG SAKIT.