Feature Articles: Food, Fitness and Holidays
The science behind your holiday cravings
Adapted by Jessica Kovarik, RD, LD, Extension Associate, from materials written by Tammy Roberts, MS, RD, LD, Nutrition and Health Education Specialist in Barton County, University of Missouri Extension
Most of us already feel stretched to our limit with our daily activities. Add the hustle and bustle of the holidays to that list and it is easy to become overwhelmed and stressed. When stressed, some people turn to food for comfort, which is actually due to chemical reactions that take place in the body when under stress. By knowing why you crave certain foods, you can learn to make healthier choices when under stress, while still eating your holiday favorites in moderation.
As stress rises in our body, cortisol, a stress hormone, rises
as well. Cortisol causes an increase in the desire for carbohydrates. When
you consume a large amount of carbohydrates or sugar, your pancreas
releases a large amount of insulin to utilize the sugar. That can
sometimes cause blood sugar to drop below normal with high blood
insulin levels. As blood sugar levels go down, a chemical called
neuropeptide Y is released in the brain. Neuropeptide Y may cause
cravings of carbohydrate-rich foods. This becomes a vicious cycle.
Stress also stimulates the production of neuropeptide Y.
Insulin has another function. It lowers blood levels of all amino
acids except tryptophan which normally has to compete with other
amino acids to enter the brain. Once tryptophan enters the brain
it is converted to serotonin. Serotonin helps to boost your mood.
Therefore, foods that are high in carbohydrates and fats can actually
produce a feeling of calmness. However, keep in mind that feeling
is only temporary, especially if you’re still stressed.
Instead of reaching first for the holiday treats, try choosing a
healthier carbohydrate first. For example, eat a whole-wheat roll
or a small serving of stuffing, or drink a glass of low-fat chocolate milk.
Then, enjoy a small portion of a holiday treat, such as a small piece of pie or one or two cookies. This will help satisfy your
craving.
Galanin is the brain chemical that influences our desire for fatty
foods. The stress hormones epinephrine, norepinephrine and corticosterone
raise galanin levels, leading to cravings for fats. Again, satisfy
your cravings but watch portion sizes. For instance, have your mashed potatoes with gravy
if that is what you like, but try to use less gravy
than you usually do. If you like your turkey fried, go ahead and
enjoy it, but consider using the rest of your plate for foods such
as vegetables and whole grains.
Some people crave salty foods when they experience holiday stress.
It is thought that people crave salty foods because the crunching
and grinding of the potato chips or pretzels helps relieve stress.
If you’re the type that craves salty foods, remember to drink plenty
of fluids or eat foods with fluid, such as soup, fruits and vegetables.
Another thing we may reach for in times of stress is caffeine. Like
sugar and fat, caffeine also provides something many desire – a
jolt of energy. Too much caffeine can prevent you from getting good
rest. Without proper rest, it’s hard to accomplish all you need
and the stress cycle continues.
Endorphins, which are chemicals released in response to specific
events, also play a part in cravings. It is thought that both sugar
and fat are some triggers that cause the release of endorphins in the
brain. Therefore, when foods that are sweet or high in fat are tasted
on the tongue, endorphins are released making the tastes instantly
enjoyable - and that makes us want more.
With stress, chemical reactions and endorphins all working to increase
the desire for certain foods, the best thing to do is to eat a healthy
diet. Include plenty of whole grain foods, fruits, vegetables, low-fat
milk and lean meats. Make sure you get a variety of these foods
and eat at least three times a day.
In fact, healthy eating can actually help your body withstand stress.
Stress weakens the body’s immune system and a healthy diet can help
combat stress-related illness. More magnesium, vitamin C, and B vitamins
are needed in times of stress. Whole grains, fruits, and vegetables
provide these needed nutrients.
Preparing for the holidays, you may forget to pay attention to your
feelings of hunger. By listening to your body and eating when you’re hungry,
you’ll prevent overeating later, help curb some of your cravings
and stay energized. Signs of hunger include: slight stomach discomfort,
growling, and feelings of fatigue. Some people find it helpful to
eat small frequent meals to keep their energy level up.
Because you may be out of the house, on the road or shopping during
the holidays, keep things like cheese, peanut butter, whole wheat
crackers, whole or dried fruit, nuts, yogurt, or carrots handy as
a quick, healthy snack. Foods with protein can help you to feel
full longer and help curb the carbohydrate cravings. Snacking may
also help you eat less at a meal, especially when you go long periods
of time between eating.
Exercise is another way to help boost energy levels during the holidays.
Exercise helps your body to relax and release emotional tension,
helping you fall asleep faster and get better quality sleep. In
addition, people who exercise describe feelings of psychological
well-being.
In addition to allowing yourself to eat the foods you crave in
moderation, eating a healthy diet and exercising, work towards reducing
your stress levels this holiday season. A good place to start is
by reading
Add downtime to your holiday list.
By understanding how stress can cause cravings, you’ll be able to
make better food choices this holiday season. Remember, in addition
to eating a healthy diet make sure to enjoy the foods you crave
in moderation. By limiting time between meals,
you’ll help prevent overeating later. Also, be sure to exercise
during the holidays to help reduce stress and improve sleep.
And most importantly, be sure to enjoy the holidays.
Resources:
www.uhs.uga.edu/stress/nutrition.html
American Dietetic Association Complete Food and Nutrition Guide
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Last update: Thursday, December 17, 2009
