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Eating in stressful situations When the hunger craves for sweets
Many people almost automatically grab sweets or chips in stressful situations. Often we do not even notice that under constant pressure we constantly grab the candy bag or the chocolate bar is almost eaten again. We'll show you what you can do to prevent food cravings and which healthy foods can satisfy your craving for sweets.
Hormones control our appetite
Whether hectic job, anger with the partner or a ellenlange to-do list: Stress causes many people to grab more chocolate, pastry or greasy snacks than usual. "About 40 percent of people eat more by stress" says André Kleinridders from the German Institute of Human Nutrition, in conversation with the news agency "dpa". But how does the sudden cravings for sweets arise? Where does it come from, that we suddenly get the seemingly irrepressible appetite for a schnitzel with fries, although this food leaves us cold otherwise?
When it comes to stress, many of us are constantly grabbing sweets or greasy snacks. (Image: Boyarkina Marina / fotolia.com) Responsible are the hormones, because in stress, the hormone adrenaline is released, which puts the body on alert. This ensures that at the moment of the "acute danger" we have no appetite to run away or fight. "A system that used to be meaningful and vital in our time," explains Kleinridders.
The body gets the energy back
When the stress is over and relaxation sets in, the body tries to recapture the previously spent energy. For this reason, in many people the appetite for particularly easy to digest carbohydrates, such as. Chips, especially large, so Lars Selig, head of the nutritional outpatient clinic at the University Hospital Leipzig opposite the news agency.
Even if the tension lasts longer, the release of stress hormones from the group of glucocorticoids is promoted. This can make us feel hungry even though the body basically does not need any energy at all. The reason for this is that the cognitive stress we are often exposed to today (for example in PC work) consumes much less reserve than our ancestors through flight or combat. But not everyone picks up on stress to sweets or greasy food - around 40 percent then eat even less than usual, with the remaining 20 percent is seen no change, informs Kleinridders.
Do not reward children with chocolate
Influence on our eating behavior also has the so-called neuronal reward system in the brain. This plays a central role when the enjoyment of sweets is associated with a sense of pleasure and well-being. "Anyone who has learned that sweet things are rewarded as a child will, as an adult, also want to reward themselves with sweets," says Selig. To change that is difficult, according to the expert, so the best way is not to start rewarding or encouraging children with chocolate.
Do not store any sweets in the drawer
But what can I do when cravings come up? It is often helpful to pay close attention to placing only a few sweets in the cart when shopping. Likewise, no "emergency ration" chocolate or gummy bears should be stored in the desk drawer. Because "stress increases the impulsiveness and reduces the cognitive decision-making ability, so that it is difficult against the inner desire," explains Kleinridders.
However, you should not be overly strict with yourself. Because bans make sweets even more attractive, warns Prof. Christoph Klotter, nutrition psychologist at Fulda University of Applied Sciences. As the expert explains, the predilection for sweets is innate. These usually provide us with calories and help identify non-hazardous foods - "both were vital to survival in our day," said Klotter.
Snacking can get out of hand quickly
From the point of view of the nutritional psychologist, it is not dramatic when in stressful situations, for example, chocolate is sometimes used as a "nerve food". "If, for example, students use more sweets in the exam phase, that's fine," says Klotter.
However, it could be problematic if eaten constantly to compensate negative emotions. Then occasional snacking can get out of control quickly. "In the worst case, this leads to correct eating attacks, which then give you an even worse conscience," explains the expert.
The best tips to avoid cravings
1.) If stress is the trigger for the cravings attacks, it is important to first find out what causes this. In the next step you should think about how you could master such a situation - without sweets.
2.) Often it helps to pause in critical moments and, for example, to do some conscious breathing exercises. Likewise, various methods of stress relief can be a great help to relax and distract the focus from the sweet tooth. Proven here, for example, yoga, meditation or autogenic training.
3.) In case of permanent stress, e.g. in the job, you should take action against it. Often it helps to have a clarifying conversation with the boss or colleagues in order to resolve the conflict and to work in the truest sense of the word "carefree".
4.) Drink enough! Take at least 1.5 liters of liquid during the day, preferably water, unsweetened tea or even a fruit juice spritzer. This reduces the appetite and stimulates the metabolism.
5.) Make sure that they move well every day. Because physical activity distracts and ensures a good feeling. If you feel fit and healthy, you are often more likely to use fruit than a chocolate bar.
6.) Anyone who has rewarded themselves with sweets, should consider what else he could make a pleasure. Whether a visit to the cinema, fresh flowers or a visit to the sauna: "Everyone has to think for themselves: What amuses my mood?" Says Selig.
7.) To satisfy the need for "sweet", e.g. Carrots, cucumbers and ginger tea help. Other alternatives to sweets are honey and nuts. But beware: These should be enjoyed only in small quantities, as they contain important calories in addition to important nutrients. (No)