Stress May Have Negative Effect on Diets

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If you're on a diet to lose weight or maintain your current weight, chances are, you are very self-aware of what you do and do not put into your mouth. However, if you're stressed out due to pressure at work or at home, you're more likely to alter your decision making when it comes to food.

FOX News reports that based on a new Swiss study using brain scans, researchers found that circuits in our brain which are linked to self-control are downplayed, while circuits related to reward are amped up whenever we are experiencing stress. The worst part? The more stressed we are, the stronger the effect.

Lead author Silvia U. Maier at the University of Zurich explained that their study results showed "stress increases reward signaling and thus may boost a craving for getting the instantaneously rewarding option."

Furthermore, she said: "The more stressed you feel, the less likely you become to override your own taste preferences when we present you with a really tricky challenge, say: your favorite chocolate bar versus a portion of broccoli."

Researchers studied 51 young adult men who were in the midst of making healthy choices in terms of diet, having regular exercise, but still indulging in junk foods moderately. Out of this group, 29 were chosen to undergo a stress induction procedure. Participants were then placed in a functional magnetic resonance imaging (fMRI) scanner that measured brain activity. They were then asked to complete several tests in which they selected from pairs of foods they had already rated based on healthiness and taste.

Results showed that those who had undergone the stress induction procedure were more likely to choose taste over health, compared to the group who did not undergo the procedure.

The researchers' advice? Try to remove temptations before they occur and get you on your vulnerable, stressed state. Keep junk food and any food that may tempt you away from your home.

Others have also taken to make healthy choices to battle stress from the beginning. According to the Telegraph, vitamin B rich foods can help combat stress because it supports the nervous system and is essential for energy production. Such foods include broccoli, whole grains, lentils, salmon, nuts, sunflower seeds, and eggs.

You should also consider consuming foods that are high in vitamin B5 or pantothenic acid, which helps the adrenal glands and improves coping mechanisms. Vitamin B5, which is often called the "anti-stress vitamin", can be found in whole grains, especially barley, and mushrooms.

Additionally, the Harvard Medical School recommends taking steps to address everyday stress to combat its effects on our appetite. Meditation and exercise are key, as the former reduces stress and helps you become more mindful of food choices, while exercise (especially the low-intensity type), can lower cortisol levels in the body.