The answer is most definitely yes, and here’s what to do about it.
Last week was “Mental Health Awareness Week” and the theme, set by the Mental Health Foundation, was Movement: moving for our mental health – inspires us to find something that moves both our body and our mind.
The relationship between our mental and physical health is incredibly complex and can often intertwine without us knowing it. Stress is a feeling that we all experience in our daily lives, where we may feel overwhelmed or unable to cope with a certain situation, no matter how big or small it may be. Although this is usually associated with a negative impact on our mental health, it can also have implications for our physical health.
In the short term, stress can improve concentration and memory, and cortisol secretion can also provide the “fight or flight” response we need in times of need or danger. However, chronic stress (over a long period of time) can increase the risk of gastrointestinal (intestinal) disorders, cardiovascular disease and type 2 diabetes, as well as suppress our immune function. Stress can also disrupt your sleep, which in turn can increase your appetite (for more information, see the Impact of Sleep on Mental Health blog post on the Simba website).
In addition to a potential increase in appetite, in some people stress can cause the opposite effect and even reduce our appetite. This feeling can then lead to a vicious cycle of stress from over- or under-eating, anxiety about what to eat, or choosing specific foods that comfort us when we feel stressed, worried or depressed. It can be easy to think that we lack willpower in these situations, but it’s important to remember that it’s a natural human reaction to turn to things that comfort us in times of need – so it’s not necessarily always a bad thing, it just means we’re human!
However, if you feel like your own coping strategy is not in your best interests – for example, if you are trying to lose/maintain weight but know that you regularly eat more energy-dense foods when you are feeling stressed, this may be the case. It’s also time to explore different options.
Often, when we feel stressed, we crave that feeling of instant gratification or satisfaction which may explain why some people choose to smoke a cigarette if they smoke, or drink an alcoholic beverage after a hard day at work – because it It’s quick and easy to do. . To reduce this with food, we can first look at some strategies to reduce the risk of building up stress or anxiety, which in turn can lead us to eat more (or less).
- Practice mindfulness – Take time to breathe before making a decision! Shorter inhales and longer exhales can help stimulate the parasympathetic nervous system, helping us feel calmer. Box breathing technique (inhale for four, hold for four, exhale for four, and hold for four ) can be practiced anywhere, and for any length of time that you think suits you.
- Slow down your exercise routine – We do not need to do large amounts of high intensity exercise throughout the week, HIIT style exercises can even increase stress on the body, so be careful if you are feeling stressed and if you do it regularly. Research has shown that yoga (especially gentle hatha-style yoga) can be beneficial for reducing chronic stress and even reducing IBS symptoms. Try getting some fresh air every day for a walk which can help release our mood-enhancing chemicals (endorphins) and improve our long-term mental and physical well-being.
- Take time – If stress seems to be starting to build up, take a brisk walk during your lunch break, read a chapter of a book, or do something to take your mind off things, like a quiz, a puzzle, or something that is not food. something that feels good, like a bubble bath if you can!
- Prepare – If you are too stressed to eat, or feeling stressed about what to eat after a long day, try thinking about preparing meals/snacks for the week ahead to make the decision easier for you. Even a quick, healthy smoothie with fruit, oats, milk, yogurt, nut butter and a handful of spinach is better than nothing!
I really hope this blog post helps you if you’re feeling overwhelmed right now.
This blog post was written in collaboration with Simba.