Stress can affect your appetite in very different ways. Some people raid the fridge and eat everything in sight, while others lose their appetite entirely. These stress-related appetite changes occur because hormones—including adrenaline, noradrenaline, and cortisol—kick into gear when we’re under pressure.
How hormones influence our eating habits under stress
The way these stress hormones affect us can vary depending on our genetic makeup. Some responses are simply built into us. Although we can’t change our genetics, we can learn how to manage their effects on our eating habits.
When adrenaline levels spike, hunger tends to decrease because the body is preparing for immediate action—the familiar fight-or-flight response. When cortisol is the dominant hormone, however, hunger can increase as the body tries to store energy for dealing with stress later.
Chronic stress can even lead to depression, slowing down the areas of the brain that manage our physical needs. This slowdown can dull our sense of hunger and leave us uninterested in food. Our course “Psycho-Eaters” explores these issues in greater depth and can help you build a healthier relationship with food.
How to keep eating normally when stressed
If stress makes you lose your appetite, try eating small snacks to avoid undernourishment. Choose light, easy-to-digest foods such as jelly, smoothies, broth, cream soups, baby food, or yogurt. These options can help get your digestive system started when a full meal feels overwhelming.
Finding healthier ways to cope with stress can also make a meaningful difference. Consider trying one or more of the following:
- Call a friend or family member.
- Get some exercise.
- Do some coloring or another creative activity.
- Step outside for some fresh air.
- Focus on a work project.
- Watch a funny video.
- Write something creative.
- Go shopping or choose another activity that occupies your attention.
Ask yourself, “How do I usually handle stress?” Reflecting on this question can help you identify both healthy and unhealthy coping strategies. The goal isn’t to avoid stress completely, but to learn how to navigate it more effectively.
If you’re not hungry but know you need to eat, don’t wait for your appetite to magically return. As the saying goes, “Eating and drinking only require a start.” Take that first bite and give your body a chance to respond. Starting with a small amount can feel more manageable than facing a full meal.
Two Recipes to Boost Your Appetite
When stress suppresses your appetite, soft and simple foods may feel easier to approach. These two recipes offer practical options for getting started.
Banana smoothie
Ingredients:
- 1 banana
- 1 cup cow’s milk or plant-based milk
- ¼ cup oatmeal
- 3 tablespoons cottage cheese
- 1 teaspoon honey
- A pinch of cinnamon
- Chia seeds for garnish
Preparation:
- Blend all the ingredients until smooth.
- Pour the smoothie into a glass and sprinkle it with chia seeds.
Lentil cream soup
Ingredients:
- 1 cup red lentils
- 1 onion
- 1 tomato
- 2 carrots
- ⅓ cup mixed pumpkin, sesame, and sunflower seeds
- Garlic and spices to taste
- 1 teaspoon ghee
Preparation:
- Cook the lentils until soft.
- Chop the carrots, tomato, and onion.
- Sauté the vegetables in the ghee, adding garlic and spices to taste.
- Combine the cooked vegetables with the lentils and simmer for 20 minutes.
- Let the soup cool slightly, then purée it with an immersion blender until smooth.
- Serve the soup in a bowl and top it with the seed mixture.
For more guidance on managing stress-related eating habits, explore our course “Psycho-Eaters.” It is designed to help you improve your relationship with food by addressing the mental and emotional aspects of eating, especially when stress makes you lose your appetite.
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