Anxiety, stress, and weight gain. What to do to achieve balance?

The pandemic we are experiencing has increased stress and anxiety levels in the global population. Consequently, there has been a considerable rise in the number of people who have gained weight or feel that they have gained weight, as a result of changes in eating habits, lack of physical activity, and the emotional stress that leads to physiological stress. Emotional stress, especially when it becomes chronic, leads to metabolic and hormonal changes, as well as alterations in hunger and satiety responses. In this sense, stress can indeed be directly linked to weight gain and losing touch with our eating habits in terms of quantity, timing, and manner.  Have you ever found yourself eating mechanically, perhaps in large quantities, and you aren't even sure if you were that hungry? Have you felt guilty after these binge episodes? If the answer is yes, don't worry, it's something many of us have experienced during this pandemic.  For this reason, we interviewed Dr. Leticia Mendoza Galindo, a clinical nutrition specialist and creator of the Nucic project, who shared more about how mood states relate to eating, as well as her recommendations for managing our eating habits if we suffer from anxiety or stress.  How do mood states relate to eating? For Dr. Leticia, the most important thing is to understand that emotions are complex events (biological and conscious) in which different systems of the body interact. Feelings and sensations, such as hunger, are phenomena that have a biochemical basis. When we combine what we feel with what we know and think, they are referred to as mood states.  Did you know that about one-third of the global population admits to using food as a regulator of their emotions? The brain creates various communication pathways throughout life to manage internal physiological processes and the way we interact with the world. There are areas known as reward or pleasure centers where all biological signals that make us feel, for example, tranquility or stress, are integrated.  Mood states can be decisive in determining how we eat and why; likewise, what we eat influences how we feel both physically and emotionally. For example, various studies have found a direct association between memory loss in older adults and the tendency toward depression in people with low omega-3 consumption in their diets. How are stress and anxiety related to the way we eat? There are several studies that have shown that some foods high in fats and sugars significantly activate the brain's reward centers, which is why they are the first thing we seek when we have uncomfortable sensations or emotions.  It is very common that when a child falls off a bicycle, in addition to offering comfort and care, they are given some candy to make them feel better. By satisfying pain or discomfort through food, we teach the brain that it is a quick and safe route to immediate satisfaction.  Thus, for example, when we are very stressed at work or feel sad, we may crave something sweet, as this will quickly release dopamine, serotonin, and other neurotransmitters that will make us feel calmer in a very short period of time. However, this sensation will diminish in effect and will only last between 45 and 60 minutes. Is it possible to change my eating habits when I’m stressed? Yes. The brain has a great capacity for change, which we refer to as plasticity, so we are capable of creating new communication pathways. It's very important to be kind to ourselves and understand that this process requires guidance, repetition, and is not perfect. There are steps we can take to start improving stress management associated with our eating habits:  Before eating out of anxiety, ask yourself: what do I need at this moment? Identifying your emotions is essential for managing stress and your eating habits.  Eat slowly and enjoy. This will improve your awareness of the portions you are consuming, your metabolic response, and most importantly, the experience of eating.  Your best allies: fruits and vegetables! They are an excellent source of fiber, provide a greater feeling of fullness, are sources of prebiotics that improve the balance of gut microbiota, and therefore, mood and proper nutrient absorption.  Say no to sugars and processed foods.  Overcome sedentarism. It is proven that exercise is an antidepressant activity that will also help you look and feel better. Start with 150 minutes of physical activity per week, of whatever you enjoy the most.  If you want to learn more about how to lose the extra Covid pounds, enjoy the Kiwi Te Cuida talk with Dr. Leticia Mendoza Galindo and our editorial director Shadia Asencio. Remember that every Monday we have a different health challenge, with cooking classes and discussions with specialists. We look forward to seeing you live every Monday at 5 PM, through our official Instagram account.