How Stress and Obesity Are Connected
Obesity has many different causes, and chronic stress is one of them. When stress becomes constant, it triggers hormonal changes that influence appetite, cravings, and fat storage. One hormone plays a particularly important role in this process: cortisol, the body’s primary stress hormone.
What Is Stress?
Stress is an ancient survival mechanism designed to help us react to danger. For our ancestors, stress prepared the body to face threats—like a sabre-toothed tiger—through heightened awareness and increased energy. Today, threats are more psychological than physical, but the body still responds in the same biological way, even when the danger exists only in our minds.
What Happens in the Body During Stress?
When stressed, the body releases adrenaline, noradrenaline, and cortisol, which activate the “alarm mode.” Hunger decreases, the heart rate rises, blood pressure increases, and the senses sharpen. Once the stress passes, the body tries to replace the energy it thinks it has used. This is when strong hunger appears—often without any real physical need for food.
Cortisol: The Stress Hormone
A consistently high cortisol level increases appetite and encourages cravings for high-calorie foods like chocolate, crisps, and sugary drinks. These foods briefly boost mood, which is why stress can trigger binge eating. Studies show that people with obesity release more stress hormones and need stronger food-related stimuli to experience the same feeling of pleasure as people with a lower body weight.
Why Stress Tempts Us to Eat More
Food—especially high-energy food—acts as “comfort food” and reduces stress levels temporarily. Eating activates the brain’s reward system, releases dopamine, and decreases cortisol. However, in individuals with obesity, this calming effect does not last long. Because their stress response is more intense, they often feel the urge to eat more frequently to achieve the same sense of relief.
Tips to Reduce Stress and Avoid Stress-Eating
Stress cannot always be avoided, but managing it can prevent emotional overeating. Even small actions help break the cycle:
- Chew gum: It relaxes jaw muscles and lowers cortisol.
- Facial yoga: Rolling your eyes, raising your eyebrows, and stretching facial muscles eases tension.
- Stay hydrated: Stress increases fluid loss. Even mild dehydration raises cortisol, so drink a glass of water.
- Warm water therapy: Running warm water over your wrists activates the nervous system and promotes relaxation.
- Move your body: Light exercise helps break down cortisol and adrenaline. Activities like walking, swimming, or cycling for 30 minutes can be highly effective.
- Take visual breaks: Looking away from screens and focusing on nature—even briefly—reduces stress.
- Laugh more: Smiling activates facial muscles that signal the brain to improve your mood.
- Try acupressure: Pressing a point on the inner wrist can calm the body and support emotional balance.
Even small, consistent habits can significantly reduce stress and decrease the urge to eat for emotional comfort.
