What should we do with our unhealthy cravings?
Sometimes, when we’re stressed out, it’s no surprise that we’re drawn to things like chips, cookies, or instant noodles—basically, anything salty, sweet, or greasy. And while it might feel like a moment of weakness, or like you’re just being “bad” again, there’s actually more to it. Some theories would say it’s not just you—it’s your brain, wired to push you in that direction.
When your body is under stress, it produces a hormone called cortisol. Cortisol doesn’t just make you feel alert—it also makes you crave high-calorie, high-fat foods. It’s kind of like your brain thinks you’re facing a sort of threat (even if it’s just an exam or a rough day at work) and decides to store up energy fast, just in case. A study published in Nature Communicationsin 2023 shows that stress changes how our brain reacts to food, making us more likely to want “comfort foods” even when we’re not actually hungry.
The problem, that most people end up facing after having them, is those comfort foods don’t really solve anything. In fact, they can end up making things worse. Diets that are high in processed foods—stuff like fast food, sugary snacks, or overly salty meals—have been linked to higher rates of anxiety and depression. As a team from University of Otago has found, that people who eat more vegetables, fruits, and whole grains are less likely to develop depressive symptoms over time.
So what can you actually do about it?
Honestly, it helps to start small and be kind to yourself:
1. Keep realistic snacks around – You don’t have to eat a salad every time you’re stressed, but having things like yogurt, fruit, or even a handful of nuts nearby can help break the automatic reach for junk food.
3. Get enough sleep – It sounds boring, but sleep really does affect everything. Poor sleep increases cortisol levels, makes cravings worse, and makes it harder to regulate your mood in general.
Stress eating isn’t about lack of willpower. It’s more like a signal—your body trying to comfort itself the best way it knows how. And once you understand that, it’s a little easier to respond with something gentler, something that might actually help.
In Japan, there are many convenience stores that are filled with microwave rice or a product that is already ready and just has to open the package. In my experience, I have gone to convenience stores almost every day when I was a freshman in college since I did not have enough time for my lunch break. I realized how much I was relying on convenience stores and the products that I chose were not healthy because I chose the one that was cheap. Throughout this blog, I learned that sleep has a key role to get out of the bad habitat and from now on, I would like to sleep as early as possible. (Rina)
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