Why We Crave Junk Food: Part 2 — Stress
Most people have at one time, or another binged on ultra-processed foods (which we will refer to as junk foods). Oftentimes it starts with some sort of craving, but a chip, cookie, or fast-food burger just does not fill the void. You end up finishing the bag of chips, sleeve of cookies, or ordering enough fast-food extras that you could easily go through a day or two worth of calories.
What We Know So Far
In part one of this series, we talked about what characteristics ultra-processed have, the detrimental effects they can have on our health, energy, and cognitive performance. Then we dove into how the hyperstimulation plays a role and the impact this has on our snacking or meal habits. In this part two follow-up we will discuss how stress impacts our decisions to around junk food.
Researchers have demonstrated that stress, whether low or acute, can influence our likelihood of consuming junk food.
Short-Term Stress
In one study researchers investigated the impact of short-term stress using solvable and unsolvable math problems. Study participants that received the unsolvable math problems consumed more calories in the form of calorie dense junk foods than those who were given the solvable math problems. This is despite the fact that both sets of participants were given access to the same high calorie junk food snacks.
Acute Stress
In another study the researchers found that adults who were subjected to acute psychological stress ate more even without being hungry. Researchers in this study performed the test by giving on women using Sudoku puzzles. Women given unsolvable Sudoku puzzles ate significantly more sweet, high fat food then those given simple puzzles to solve.
Chronic Stress
Finally, in another research study the link between chronic stress and eating high junk food was studies. Some of the stressors that were looked were stressors that might not conventionally be recognized by the individual experiencing them such as living in a noisy area or crowded area. Other more recognized stressors where also examined such as being behind on rent, working a stressful job, or lacking affection in a relationship. The study found that under both these types of conditions people were more likely to turn to high calorie junk food.
Take Home Message
What is the take home message from these studies? Basically, any type of stress can impact our behavior. When we are stressed, we look for the easy way out, or something to comfort us. Maybe had so much going on that we don’t even have time to think about making a meal at home or grabbing some healthy snacks.
Recommendations
It is unlikely that the stressors of everyday life are going to disappear anytime soon. That means it is up to you to learn how to recognize what get you off track. Do you eat under stress during work? Maybe don’t brink snacks to your desk. Or try something healthier to replace your usual snacks. Find yourself grabbing fast food at the end of the day because you just cannot make another decision and you’re too tired to cook? Try preparing meals on the weekend for the upcoming week.
My Experience
For me I have found that one of the easiest ways for me to eat healthy for most of my meals and snacks is through planning. It may not be the most glamorous to pack a lunch every day, or to spend an hour on the weekend getting a couple dinner dishes ready for the week, but it does take out some of the stress each day. When I have healthy food prepared and waiting at home, I am much less likely to give in to the temptation to stop and get some fast food.
As, I have mentioned before, I think that we should not eliminate things that bring us joy. I make pizza Friday and have done this for years now. For me it is a way to plan in something that brings me joy and makes it easier to stick to my nutrition plan the rest of the week.
Make a Plan Now
Remember, that sticking to a plan is a lot easier when you actually prepare a plan, and a goal is only the result of a well-executed plan. I invite you to give planning a try. Not just planning the healthy meals and snack, but also planning the indulgences. By planning it gives you something to look forward to. We do not have to eat perfect 100% of the time to improve our health. Studies show that eating healthy 70 to 80% of the time can have dramatic impacts, so don’t punish yourself.
Stay tuned for the next part of the series where we will continue to answer more questions about why we crave junk food and what we can do about it.
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