World Mental Health Day: How Mood Impacts Weight
By Lizzie Streit, MS, RDN, LD
With World Mental Health Day around the corner on October 10, it’s an opportune time to highlight the impact of mood on weight and health.
When you feel stressed, skimp on sleep, and have an overall poor mood, it can be harder to eat well and maintain a healthy weight. On the other hand, improving your mental health can be the missing link for accomplishing your health goals. Keep reading to learn three of the ways mental and physical health are linked and how you can improve both.
1. Chronic stress causes hormonal disruptions that may show up in your waistline.
Stress causes your body to produce the hormone known as cortisol. Too much cortisol leads to increased appetite, particularly for foods that are high in calories and sugar, and fat storage around the abdomen. Eating comfort foods when you’re stressed is common for a reason!
While it’s difficult to break the cycle of stress eating, keeping healthy foods on hand so they’re easy to grab even when you’re feeling overwhelmed can help. If you can’t shake your cravings, consider healthy swaps that still provide the satisfaction you want. Spread peanut butter on whole grain crackers and top with a few chocolate chips instead of reaching for a Snicker’s bar. In lieu of chips, make air-popped popcorn with just a drizzle of melted butter.
2. Poor sleep worsens the connection between stress and weight gain.
Chronic stress also leads to sleep disturbances, another factor that negatively impacts weight. A donut or sugary pastry often sounds much better than a balanced breakfast after a night of poor sleep, since these foods deliver a quick energy boost. You may find that you’re less likely to exercise and stick to your typical routine when you’re tired too.
Eating unhealthy foods throughout the day and especially right before bed may further disrupt sleep. To help break this cycle, aim to start your day with a high-protein food like eggs, cottage cheese, or Greek yogurt, fruit or whole grain toast for complex carbohydrates, and a tall glass of water. If you still want that donut, consider at least pairing it with eggs.
3. Mental health disorders are linked to metabolic disorders.
Several studies suggest that having anxiety and/or depression increases the risk of metabolic disorders, including obesity, metabolic syndrome, and type 2 diabetes, and vice versa. Poor mental health has metabolic and hormonal effects, and having a chronic disease may worsen mood potentially through inflammation.
Managing anxiety and depression often includes the help of a variety of disciplines, including medical doctors and therapists, but eating a healthy diet is an important piece that shouldn’t be overlooked. If you are struggling with a mood disorder and/or a metabolic disease, working on your food choices or following a 1200 calorie or diabetic diet meal plan may be beneficial. Consider discussing diet as one of your priorities for your treatment plan with your mental health providers.
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