Affinity Health, a leading provider of high-quality health coverage, explores three practical steps to improve appetite during stressful times.
“Stress is a common part of life, affecting about 71% of South Africans, according to a survey conducted by Ipsos in 2023,” says Murray Hewlett, CEO of Affinity Health.
“While some eat more when stressed, others find their appetite decreases, especially when suffering from chronic stress. This can cause problems such as weight loss, nutritional deficiencies, digestive issues, weakened immune function, fatigue and hormonal imbalances.”
Understanding the Link Between Stress and Appetite
Stress triggers the hypothalamic-pituitary-adrenal (HPA) axis, which produces stress hormones, including cortisol and adrenaline. Thanks to these hormones, the body prepares for a “fight-or-flight” reaction. Adrenaline temporarily suppresses appetite as the body focuses on immediate survival rather than eating.
Cortisol, the primary stress hormone, has a more complex role. While cortisol can increase appetite in some individuals, it can also suppress it in others, especially in the short term. Chronic stress may cause cortisol levels to stay high, which can interfere with natural hunger signals and decrease the urge to eat.
Psychological Factors
Stress can also impact appetite through psychological pathways. Anxiety and worry brought on by stress can overshadow feelings of hunger. Stress can also impact sleep patterns, leading to insomnia or poor-quality sleep. This lack of rest further disrupts the balance of hunger-related hormones, such as ghrelin and leptin, which can suppress appetite.
Physical Factors
Stress can lead to physical symptoms that make eating or feeling hungry difficult. These symptoms can range from mild discomfort to severe digestive issues, including nausea, stomach pain, bloating, heartburn and acid reflux, dry mouth, and difficulty swallowing.
Tips to Overcome Stress-Induced Appetite Loss
- Diaphragmatic Breathing
Diaphragmatic breathing is an easy but effective way to reduce stress and promote relaxation. It activates the parasympathetic nervous system, helping shift your body from “fight-or-flight” to a “rest-and-digest” state. This shift calms your mind and improves your digestive system’s function. Taking deep, controlled breaths help your body relax, making eating and digesting food easier during stressful times.
Practising Diaphragmatic Breathing
To practice diaphragmatic breathing, follow these steps:
Find a Comfortable Position: Sit or lie down in a comfortable position. Ensure you are in a quiet environment where you can relax without interruptions.
Place Your Hands: Place one hand on your stomach below your ribs and the other on your chest. This positioning helps you monitor your breathing, ensuring you use your diaphragm rather than your chest.
Inhale Deeply: Breathe slowly and deeply through your nose. As you inhale, focus on expanding your abdomen, allowing your belly to rise and push your hand out. Make sure your chest remains still.
Exhale Fully: Exhale slowly through pursed lips as if you are whistling. Feel your belly fall as the air is pushed out. Again, your chest should remain relatively still.
Maintain a Steady Rhythm: Continue this pattern of deep inhalations and slow exhalations. Aim to practice this for about five minutes.
- Avoid Multitasking While Eating
Multitasking while eating, such as working on your computer, scrolling through your phone, or watching TV, can increase stress and anxiety levels. Dedicating time solely to eating gives your mind a much-needed break from these stressors. Creating a routine where you set aside time for undistracted eating can lead to more consistent eating habits.
When you eat regularly, your body becomes accustomed to these patterns, and you start to feel hungry at the exact times each day. Paying full attention to your meal improves digestion. When you’re not distracted, you chew your food thoroughly, which is the first step in proper digestion.
Chewing breaks food into smaller pieces and mixes it with saliva, which contains enzymes that start digestion. Thorough chewing can prevent common digestive issues like bloating and indigestion, often aggravated by stress.
- Stock Up on Easy-to-Prepare Foods
During stressful times, you may not feel like eating or cooking. Keep convenient and simple foods on hand for these moments. Here are some meal ideas you can enjoy:
Smoothies: Blend fruits, vegetables, protein powder, and healthy fats like nut butter for a nutrient-packed meal that’s easy to consume. Smoothies are an excellent way to consume essential nutrients without much effort.
Salads with Protein: Make a hearty salad with various colourful veggies, a source of protein (like chicken, tofu, or beans), and a healthy fat (like avocado or nuts). Salads provide a balance of fibre, protein, and healthy fats.
Oatmeal: A warm bowl of oatmeal with added fruits, nuts, and seeds can be comforting and nutritious. Oatmeal contains beta-glucan, which helps manage cholesterol and boosts immunity.
Soups and Stews: These meals can be easy to digest and packed with vegetables, proteins, and healthy fats. They also help keep you hydrated and are comforting during stressful times.
When Stress Regularly Affects Your Appetite
If stress frequently kills your appetite, it’s essential to consult with your doctor. They can check for an anxiety disorder or other medical conditions like gastroparesis, which affects the stomach’s ability to empty food into the small intestine. A therapist can also provide you with healthier tools for coping with stress.
Conclusion
It’s important to recognise the signs of stress affecting your eating habits and take proactive steps to address it. You can nourish your body and manage stress more effectively by focusing on your meals and employing healthy coping mechanisms like diaphragmatic breathing.