Anxiety And Eating: Why Does Stress Make Us Overeat?

Emotional eating, a common response to stress and anxiety, affects up to 60% of people globally, according to data from the Mental Health Foundation. 

Among overweight people, this figure ranges between 30% and 40%, according to the University of Chile. Furthermore, the World Health Organization (WHO) estimates that more than 300 million people suffer from anxiety disorders, equivalent to 4% of the global population.

In Mexico, nearly 19.9% ​​of the population suffers from mental disorders, with anxiety being one of the most prevalent. 

Approximately 8 million Mexicans struggle with this condition, and an alarming 85.9% do not receive adequate treatment. During the COVID-19 pandemic, cases of moderate or severe anxiety skyrocketed, affecting more than 30% of the population.

How stress affects appetite

The brain plays a key role in regulating our nutrition and energy. The hypothalamus, in particular, constantly monitors nutritional needs and responds to stress by triggering hunger as a compensatory mechanism. On the other hand, hormones such as leptin and insulin send signals to regulate satiety and energy expenditure.

However, the brain’s reward system also comes into play. Eating foods high in sugar and fat triggers the release of dopamine, generating momentary pleasure and promoting a cycle of emotional eating that can lead to overeating.

The relationship between the brain and food

The digestive system also collaborates in communication with the brain through the vagus nerve and hormones such as ghrelin and leptin. Furthermore, the cortico-limbic system connects our emotions, memories, and appetites, influencing eating decisions. For example, “sensory-specific satiety” explains why, after a savory meal, we still crave a sweet dessert.

Modern lifestyles, marked by ultra-processed foods and sedentary lifestyles, have challenged the brain’s natural balance in regulating hunger and satiety, increasing the prevalence of obesity.

Strategies to Control Emotional Eating

Mindful eating practices: Avoid distractions during meals and focus on hunger and satiety cues.

• Healthy foods: Incorporate foods rich in omega-3, antioxidants, and fiber to nourish your brain and body.
• Regular physical activity: Promotes the release of endorphins and improves mood.
• Anxiety management therapies: Cognitive behavioral therapy (CBT) and mindfulness techniques help manage stress.
• Balanced lifestyle: Sleeping between 7 and 9 hours and maintaining healthy habits contribute to better emotional regulation.

The connection between anxiety, stress, and diet underscores the importance of adopting holistic approaches to caring for our mental and physical health. By understanding how our brains work and respond to modern challenges, we can make more conscious choices to stay healthy.