The Stress of Holiday Eating
Posted on: November 30th, 2013
In her book, Eat. Q.: Unlock the Weight-Loss Power of Emotional Intelligence, Susan Albers notes that according to research done at Cornell University, people make more than 200 food decisions on any given day. Many of the decisions are “mindless autopilot” selections, so often people are unaware that they are even making judgments about food. Over the holidays, the number of food decisions goes up even more as individuals are surrounded by a large variety of food. And while there are many joyous aspects to the holidays, a person can become overwhelmed and stressed by food decisions at this time of year.
The normal anxiety that accompanies the holidays also affects the amount of food consumed. At a study conducted by the University of Konstanz in Germany, researchers estimated that 40 to 50% of people increase their food consumption under stress. When stressed, the body releases a hormone called cortisol, which also stimulates the appetite. So, in addition to having so many different food decisions to make during the holidays, people may also be consuming more food just due to the hormones naturally released by the body. Increased food consumption brings the added stress of concerns about weight gain.
Another stressor during the holidays impacts those that have suffered from disordered eating in the past. The holiday season can trigger old behaviors. Food is typically served in abundance and individuals that previously had an eating disorder, such as bulimia, can easily revert back to old habits. The presence of many high-calorie foods can also trigger behaviors such as binge eating. Sometimes the stress is such that opting out of an event may seem the easiest choice, but doing so often leads to feelings of isolation and loneliness.
A few tips to remember over the holidays include being selective about invitations. You don’t have to attend every event, but do enjoy the occasions you choose to join and spend time with family and friends. Make sure to have healthy eating options at home, at the office and at gatherings. Food will be all around you, so ensure you bring a healthy alternative for yourself. Maintain your exercise regime, which elevates the level of endorphins, chemicals released by the brain that reduce stress and, coincidentally, reduce appetite too. Finally, don’t forget to enjoy some of the holiday treats, but choose mindfully. If you happen to eat more than you had hoped, don’t be critical of yourself, as doing so can spiral into negative thoughts. Rather, remain conscious of the challenges of holiday eating, stay positive and enjoy the season!
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