When a person is nervous, their hand often automatically reaches for something sweet or fatty. This is not weakness or lack of willpower: scientists are convinced that such a choice is a natural response of the body to stress. Research from Harvard Medical School and materials on PubMed Central explain why appetite changes and how chronic stress can contribute to weight gain.
In the first minutes of stress, appetite often drops sharply. The body activates the “fight or flight” response: the nervous system releases adrenaline, and digestion slows down — the body prepares for action, not food.
But when stress persists, the adrenal glands begin to produce another hormone, cortisol. It:
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increases appetite,
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increases motivation to seek high-calorie food,
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prevents saturation from occurring quickly.
Cortisol should decrease after a stressful episode is over. But with constant anxiety or overwork, its levels remain elevated, which increases the feeling of hunger.
Stress responses change not only appetite but also food preferences. Studies show that during periods of stress, people are more likely to reach for sweet, fatty, and “comfort” foods.
This is due to the action of several hormones:
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cortisol + insulin — make high-calorie food more attractive;
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Ghrelin ("hunger hormone") - increases cravings for hyper-palatable foods.
In a six-month study of 339 adults, nearly half of the participants gained weight. High initial ghrelin levels were associated with greater food cravings later in life, while elevated cortisol, insulin, and chronic stress predicted subsequent weight gain.
The brain remembers the instant relief that comfort food provides and forms an automatic algorithm: “I feel sick — I need food.” This is how a cycle of stress overeating arises.
Scientists note gender and individual differences:
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women are more likely to react to stress with food, men with alcohol or smoking;
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Overweight people are more likely to gain weight during times of stress;
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Those with elevated insulin or cortisol are more likely to overeat.
British researchers have noticed that people whose bodies respond to stress with high cortisol levels are more likely to get stuck in even minor daily difficulties.
In addition to eating behavior, additional factors characteristic of chronic stress also affect weight: poorer sleep, less physical activity, and more frequent alcohol consumption.
The mechanisms that control the stress response are closely intertwined with the brain's reward system. In this state:
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sensitivity to signals about "reward" - food - increases;
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the prefrontal cortex's control over impulsivity weakens;
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increased cravings for sweets and fats.
Some studies compare this behavior to the formation of food addiction.
What helps to avoid stress overeating?
Experts recommend several strategies that really work:
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Remove high-calorie snacks from the house. Accessibility is the main trigger.
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Meditation and breathing practices. Reduce cortisol levels.
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Physical activity. Helps stabilize hormonal responses and reduces cravings for “fast” calories.
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Support from family. Social connections reduce the need to bottle up emotions.
Experts emphasize that it is impossible to completely avoid stress, but it is quite possible to control the body's response. The right strategies help maintain healthy eating habits even during difficult periods.
