stress

STRESS

The stress response, also known as the fight-or-flight response, is the physiological response to stress that occurs by activation of the sympathetic nervous system, which regulates automatic bodily functions.

Under stress, whether an actual life-threatening situation or a situation we perceive as stressful, physiological responses can occur such as increased blood sugar, insulin, cortisol, heart rate and blood pressure. It can cause slowed metabolism and alter hormone levels (Tsigos et al, 2000).

An added implication of the stress response is that the body diverts blood away from the digestive system, as it is a less vital function for immediate survival than the muscles and heart, which enable you to jolt into immediate action.

Therefore, the stress response influences appetite, hunger and satiation signals between the brain and gut, via the brain-gut axis. Stress can impact how effectively our body assimilates nutrients, and how it responds to the foods we consume.

Adopting simple practices to deactivate the stress response can serve to reduce the consequences of stress and the occurrence of stress-induced and emotional eating.

In my book, Joyful Eating: How to Break Free of Diets and Make Peace with Your Body, I explore numerous ways we can reduce stress and initiate what is known as the relaxation response, such as taking time out for ourselves, engaging in flow activities, or other relaxation or mindfulness techniques, such as body scan or mindfulness meditation.

It is not that any of these practices eliminate stress or difficulties, but that we are more aware of the thoughts and emotions that arise and are able to react more calming, as we are responding to the reality of the moment–the five sense perception–not the thoughts our mind has made up.

Joyful Eating moments are more than enjoying our eating but are intended to reduce stress and initiate the relaxation response to improve digestion, absorption of nutrients and ability to distinguish body signals, such as hunger and satiety. So, that eating becomes something of a mindfulness practice that we can do every day; because we eat everyday, anyways.