WEBVTT 00:00.540 --> 00:02.930 the relationship between stress and bad 00:02.930 --> 00:05.041 eating habits , both under eating and 00:05.041 --> 00:06.930 overeating has been shown in many 00:06.930 --> 00:09.200 studies and in the case of overeating , 00:09.210 --> 00:11.266 a tendency to consume foods that are 00:11.266 --> 00:13.266 high in sugar and fat has also been 00:13.266 --> 00:15.750 shown to be a response to stress . Dr 00:15.750 --> 00:17.972 Bethea , what can you tell us about the 00:17.972 --> 00:20.139 relationship between stress and food ? 00:20.140 --> 00:22.307 Unfortunately , Dr Reynolds , it's not 00:22.307 --> 00:24.307 unusual for all of us to experience 00:24.307 --> 00:26.570 stress at one time or another . It's 00:26.570 --> 00:28.737 actually a normal and healthy reaction 00:28.737 --> 00:30.792 to changes or to life's challenges . 00:30.792 --> 00:33.014 But stress that goes on for more than a 00:33.014 --> 00:35.237 few weeks can have a negative impact on 00:35.237 --> 00:37.348 a person's health . It's important to 00:37.348 --> 00:39.514 manage stress by learning healthy ways 00:39.514 --> 00:41.660 to keep it under control . The first 00:41.660 --> 00:44.140 step in managing stress is recognizing 00:44.140 --> 00:46.590 it in your life . People feel stress in 00:46.590 --> 00:48.534 different ways , including anger , 00:48.534 --> 00:51.250 irritability , sleep loss and physical 00:51.250 --> 00:53.250 distress such as headaches or upset 00:53.250 --> 00:55.600 stomachs . It's important for people to 00:55.600 --> 00:57.711 know what their signs of stress are , 00:57.711 --> 01:00.210 identify signals to look for and then 01:00.210 --> 01:03.640 take steps to manage that stress . It's 01:03.650 --> 01:05.428 also important to recognize the 01:05.428 --> 01:07.594 situations that increase stress called 01:07.594 --> 01:10.540 stressors . These can include family 01:10.550 --> 01:13.830 work , relationships , money or health 01:13.830 --> 01:16.480 problems . Understanding where stress 01:16.490 --> 01:18.712 is coming from is an important step for 01:18.712 --> 01:20.860 finding ways to deal with stressors . 01:21.340 --> 01:23.562 Many of us deal with stress in negative 01:23.562 --> 01:25.830 ways , such as eating unhealthy foods 01:25.840 --> 01:29.140 or drinking too much alcohol . Some 01:29.140 --> 01:31.370 people who are overweight or obese tend 01:31.370 --> 01:33.770 to overeat or stress , eat during 01:33.770 --> 01:35.950 stressful times , which only adds to 01:35.950 --> 01:38.770 the problem . Setting up healthy home 01:38.770 --> 01:40.937 and work environments is one step that 01:40.937 --> 01:43.460 can help reduce stress eating . Try 01:43.460 --> 01:46.050 following these tips , take inventory 01:46.050 --> 01:48.161 of your refrigerator and cupboards do 01:48.161 --> 01:50.328 not have foods around that are high in 01:50.328 --> 01:52.550 sugar , fat and calories . If you don't 01:52.550 --> 01:54.661 have junk foods available , you won't 01:54.661 --> 01:56.620 eat them . Keep unprocessed , low 01:56.620 --> 01:58.731 calorie , low fat foods such as fresh 01:58.731 --> 02:00.676 fruits and vegetables , hummus and 02:00.680 --> 02:02.513 unbuttered popcorn available for 02:02.513 --> 02:04.920 munching before going to the grocery 02:04.920 --> 02:07.031 store , heading to a restaurant , are 02:07.031 --> 02:09.031 calling for pizza delivery . Take a 02:09.031 --> 02:11.087 break , maybe go for a walk and wait 02:11.087 --> 02:13.860 until your emotions are in check the 02:13.860 --> 02:16.027 next time you reach for comfort food . 02:16.027 --> 02:18.193 Ask yourself if you're really hungry . 02:18.193 --> 02:20.360 If not , try to identify what emotions 02:20.360 --> 02:22.730 you're feeling , Keep a food diary , a 02:22.730 --> 02:24.850 written record of what , how much and 02:24.850 --> 02:26.870 when you eat this can help you see 02:26.870 --> 02:28.759 patterns in your binge eating and 02:28.759 --> 02:32.190 connections between mood and food for 02:32.190 --> 02:34.412 those who feel that their stress is out 02:34.412 --> 02:36.468 of control or leading to destructive 02:36.468 --> 02:38.634 behaviors such as binge eating . There 02:38.634 --> 02:40.579 are a variety of helpful resources 02:40.579 --> 02:42.579 available to provide counseling and 02:42.579 --> 02:44.579 suggestions for stress management . 02:44.579 --> 02:46.634 Most health care providers can refer 02:46.634 --> 02:48.523 patients to the appropriate local 02:48.523 --> 02:48.850 resources .