Plan ahead to help prevent stress eating over the holidays.
By Alison Crane
Stress eating is real, and the holidays can magnify that response. Our brains associate pleasurable activities, like enjoying a piece of cake with friends and family or the types of foods served at holiday gatherings, with happiness. High sugar and high fat foods possess an addictive quality and are known as hyperpalatable or appealing, which can make them even more alluring when stress eating.
As wonderful as the holidays can be, trying to fulfill all the “traditions” and handling the pressures of work, money, and family can elevate stress. When the body’s desire is to reproduce happy thoughts or a sense of well-being because it feels tense, the response is often to indulge by eating “comfort” foods that are high in sugar, fat, and/or salt. Being aware of triggers and understanding that seeking comfort foods is a natural response to stress, and working to manage that response, will benefit our physical and mental health.
Avoiding stress eating at any time of the year requires mindfulness and a plan. Tips for replacing cravings during the holidays can be broken down to making good food choices at the grocery store, having a plan for parties and gatherings, and maintaining healthy routines. To avoid impulse buys at the grocery store, start by making sure to eat a healthy meal or snack before shopping. The area around the checkout and the end of the aisles in supermarkets will have displays designed to catch the eye and encourage impulse buys: make a list, and stick to it.
If you are preparing a holiday family favorite, try looking for recipes that are healthier versions. (By the way, healthy does not have to taste bad. Your local Extension office can help you improve your cooking skills and knowledge and learn how to save money, too.) Purchase nutrient-dense foods, like whole grains, lean proteins, vegetables, and fruits, instead of processed convenience foods to keep healthier options on hand.
When it comes to parties and gatherings, form a plan and try to follow it as much as possible. Eating a small meal before leaving home helps reduce temptation. Bring a favorite healthy dish to make sure a better option is available. Eat slowly and use a smaller plate to help your brain know when you are full or have eaten enough. Practice moderation when it comes to less healthy options without avoiding them altogether to prevent feeling left out or restricted. Drink cool water in between each alcoholic beverage or soda to reduce the number of empty calories consumed.
Food is a big part of the holiday season, and being too restrictive can be almost as detrimental as overindulging. Both can increase stress and have health consequences. Maintaining healthy habits as much as possible between get-togethers can support physical and mental health.
Continuing regular exercise routines can reduce anxiety and depression. On days that are too busy for a full workout, try to add some kind of physical activity or do something outside in the fresh air. Break up your regular routine into 10-minute segments.
Staying on track during the holiday season is not easy, but sticking to a plan can help us enjoy the season more and feel less stressed. For more information on stress management during the holidays and tips for managing holiday stress while in recovery, contact the Garland County Extension Service: 501-623-6841 or email acrane@uada.edu.
Alison Crane is a Family and Consumer Sciences Agent with the Garland County Extension Service. Pursuant to 7 CFR § 15.3, the University of Arkansas System Division of Agriculture offers all its Extension and Research programs and services (including employment) without regard to race, color, sex, national origin, religion, age, disability, marital or veteran status, genetic information, sexual preference, pregnancy or any other legally protected status, and is an equal opportunity institution.
