Stress Eating? There’s a “Sweet” Solution

When stress strikes—as it often does this time of year—many of us instinctively reach for comfort foods. You know, those fatty, satisfying indulgences that temporarily soothe our nerves.

But while these foods might feel like the answer in the moment, they could be making stress worse, not better.

New research from the University of Birmingham offers a surprising ally in managing stress and its effects…

Packed with powerful compounds called flavanols, this sweet solution may help protect your body from the double whammy of stress and high-fat foods.

Stress takes a toll on your body, elevating blood pressure and triggering inflammation. Add fatty foods to the mix, and the recovery process can take even longer.

Long-term stress without proper recovery increases the risk of serious health issues like hypertension, heart attacks, and strokes. As Dr. Catarina Rendeiro, lead author of the study, points out, “Highly stressful jobs can increase the risk of cardiovascular diseases by up to 40% compared to individuals free from stressors.”

But why are fatty foods so detrimental during stress?

Fat consumption can spike levels of triglycerides and C-reactive proteins in your blood. These compounds reduce nitric oxide in your blood vessels, impairing their ability to dilate properly.

Over time, this combination of stress and impaired vascular function can lead to chronic health problems.

Fortunately, cocoa contains a flavanol called epicatechin, a compound known for its ability to improve blood vessel function.

Researchers found that consuming a cocoa drink rich in epicatechin helped study participants recover more quickly from the vascular effects of stress.

In the study, participants consumed a high-fat meal alongside either a high- or low-epicatechin cocoa drink. Afterward, they underwent a stress-inducing task while their vascular function was closely monitored.

The results?

• Participants who drank the high-epicatechin cocoa recovered faster from the negative vascular effects of stress.
• Their arteries regained their ability to widen and allow blood flow more quickly than those who consumed the low-epicatechin drink.

While cocoa didn’t appear to impact brain oxygenation levels, its ability to counteract stress-related vascular dysfunction is a promising finding for stress management.

If you’re craving comfort foods during stressful times, consider pairing them with flavanol-rich options to mitigate their impact.

Here are some easy ways to incorporate these powerful compounds into your meals:

• Cocoa: Add 5.5 tablespoons of unprocessed cocoa to a smoothie or warm drink for a stress-busting boost.
• Green Tea: Sip on 2 cups of green tea for a calming dose of flavanols.
• Berries: Snack on 300 grams of fresh or frozen berries like blueberries, blackberries, or raspberries.

While cocoa and other flavanol-rich foods can help, it’s important to remember that fatty comfort foods shouldn’t be your go-to stress solution.

Instead:

• Start with balance: Choose nutrient-dense meals rich in whole grains, lean proteins, and vegetables.
• Practice mindfulness: Pause before eating to assess whether you’re truly hungry or responding to stress.
• Stay active: Physical activity is a powerful way to combat the effects of stress and support vascular health.

As Dr. Rendeiro emphasizes, “We wouldn’t encourage people to eat fatty foods during stress to start with, but in situations where it happens, you have an additional dietary strategy to mitigate the effects.”

Next time stress strikes, don’t despair if you find yourself reaching for a plate of comfort food. Pair it with a flavanol-rich treat like cocoa or berries to give your body the support it needs to bounce back faster.

To natural stress relief,

Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team

P.S. Click here and discover the other stress-busters Big Pharma doesn’t want you to know about!

Sources:

Berman, R. (2024, November 25). Craving fatty foods when stressed? Cocoa may offset impact. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/craving-fatty-foods-when-stressed-cocoa-may-offset-impact