Two Types of Stress
The phrase “I’m stressed” or “I’m stressed out” has become a common expression in the 21st century to convey discomfort or anxiety about a challenging or unpleasant situation. This circumstance puts our body on alert, causing physiological, biochemical, and behavioral changes aimed at counteracting the effects of tension.
In very general terms, we can distinguish two types of stress:
- Acute stress: It manifests suddenly in a specific moment. The reasons that cause it are usually of a physical nature, such as experiencing a robbery or the threat of an attack by a dog.
- Chronic or psychosocial stress: These are stressors that persist over time and generate continuous tension. We refer to conflicts with family members, constant financial problems, or a hostile work environment, among others.
The biological response to stress is generally beneficial in the short term, as in the case of acute stress, since it prepares the organism to concentrate all its energy on survival and escape from the stressor. However, when these reactions are prolonged over time, as occurs with chronic stress, the effects can become counterproductive.
Moreover, each person responds uniquely to stress, influenced by individual physiological, psychological, and environmental factors. One of the most common ways to manage negative emotions is through food: some individuals tend to overeat, while others react differently, losing their appetite.
Stomach Knot or Excessive Appetite
Studies indicate that between 35 and 40% of people tend to increase their food consumption when experiencing stress, while the rest maintain or reduce their intake. What accounts for this difference? Given the complexity of stress management mechanisms, we cannot provide a single answer. However, many studies suggest that it may be due to how our body manages hormones controlling appetite.
In acute stress situations, the “fight or flight” response is activated, releasing adrenaline and noradrenaline. These hormones temporarily suppress appetite since the body is in alert mode, focusing all its energy on dealing with the stressor rather than worrying about food. This explains why acute stress is associated with appetite suppression.
On the other hand, in chronic stress situations, the secretion of hormones regulating appetite, such as cortisol or CRH (corticotropin-releasing hormone), can cause both increased and decreased food intake. This may explain why chronic stress is associated with changes in body weight.
In this regard, an interesting phenomenon and a topic of ongoing research is that many people who tend to eat more often prefer foods rich in fats and sugars, thus increasing calorie intake and weight.
Another interesting fact being debated by many experts is that obese or overweight individuals, women, or those following very strict diets may be more prone to eating more in stressful situations.
In addition, many people resort to food as a way to avoid negative feelings and reduce anxiety, reinforcing excessive consumption.
Evolutionary Significance?
Throughout history, stress has been an essential survival mechanism, allowing us to react to immediate threats. According to Darwin, it’s not the strongest who survive but those who best adapt to changes.
However, as society has evolved, our defense mechanisms have not kept pace, so in chronic stress situations, our physical and mental health may be compromised.
Regarding the relationship between stress and food, two inherited tendencies have been identified. On one hand, evolution has favored the tendency to overeat when food is available, a strategy that in the past allowed survival during times of scarcity.
On the other hand, various studies indicate that the natural response to stress and negative emotions is appetite loss, especially in childhood. However, during puberty, this response may change, leading to emotional eating, where food is consumed in reaction to emotions rather than physical hunger.
Therefore, the link between stress and food is not only determined by biology or genetics but also by our experiences, the environment in which we grow, and how we learn to manage emotions throughout life.
Preference for Unhealthy Foods
Finally, stress not only influences the quantity but also the type of food consumed. Some studies have shown that in stressful situations, people tend to prefer products rich in fats and sugars. This happens because hormonal mechanisms are activated that influence the brain areas related to reward, making calorie-dense and tasty foods more gratifying.
As a result, many people use food as a way to relieve stress, creating a feedback loop where these foods become a recurring method to soothe anxiety.
The problem, as we know, is that frequent consumption of this type of food can have negative effects on health. Not only does it increase the risk of obesity and its associated complications, but it can also negatively impact mood and stress sensitivity.
In fact, some research suggests that excessive consumption of fats and sugars may generate a pattern similar to addiction, where food becomes an escape strategy from stress. If this behavior persists over time, it can increase the risk of developing metabolic, cardiac, and emotional problems.
All these findings highlight the importance of understanding how stress influences food intake not only at an individual level but also in developing strategies to manage it healthily and avoid negative consequences on nutrition and overall well-being.
