Alimentation et stress : impact sur les comportements alimentaires

par | 29 Juin 2022 | Etudes & Informations, Nutrition | 1 770 commentaires

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Laure Blondel
Laure Blondel
Diététicienne, experte en nutrition Je suis diététicienne nutritionniste et engagée pour la préservation de notre planète et pour le bien-être animal ?
Découvre dans l’app l’objectif santé « Stress » : l’idéal pour rester zen en toute circonstance et garder ta bonne humeur !

Quel est le lien entre l’alimentation et le stress ? L’expression “manger ses émotions” est utilisée depuis longtemps lorsqu’on parle de compulsions alimentaires. Ce n’est pas étonnant puisque de nombreuses émotions peuvent générer des pertes de contrôle. La nourriture devient alors une source de réconfort, du moins temporairement. 

Les réactions face aux évènements peuvent varier d’un individu à l’autre, selon les personnalités de chacun. Ainsi, une situation paraissant dramatique à une personne pourra être complètement anodine pour une autre. C’est ainsi que peuvent survenir de nombreux troubles agissant sur notre comportement alimentaire et notre manière de nous alimenter. Il est donc primordial, pour mieux gérer son stress, de se connaître, d’identifier ses réactions et ses comportements face aux situations rencontrées. 

Le stress, une épidémie mondiale

D’après l’OMS, notre pays est le 3ème à enregistrer le plus grand nombre de dépressions en lien avec le travail. En effet, 9 Français sur 10 se disent stressés, selon un sondage OpinionWay [1] mené en Octobre 2017. D’après l’étude, sur les 3 dernières années, 4 français sur 10 ont vu leur niveau de stress augmenter et encore aujourd’hui, 9 français sur 10 éprouvent du stress. Cela représenterait une majorité de femmes (60%) contre 38% des hommes. Enfin, les principales causes de stress énoncées sont à 35% les problèmes financiers, à 36% la vie professionnelle difficile et à 33% la vie personnelle (vie de famille, enfants..).

alimentation et stress

Photo de Francisco Moreno sur Unsplash

Si un quart des personnes stressées déclare ne rien faire pour maîtriser leur stress, 76% d’entre elles réagissent. En effet, 27% pratiquent du sport et 7% prennent des compléments/médicaments (surtout les femmes et les personnes les plus âgées). Finalement, près d’une personne sur 3 confrontée au stress ne fait rien de particulier pour le gérer.

Qu’est ce que le stress ?

Le stress permet de réagir à son environnement. Ce syndrome d’adaptation (selon Hans Selye, 1935) se déroule en 3 phases :

  • La phase d’alarme : l’organisme se prépare à la fuite ou au combat. Dans cette phase, tous les sens sont en alerte : les forces de défense sont mobilisées.
  • La phase de résistance : l’organisme s’adapte. C’est la phase d’adaptation à l’agent stressant : les mécanismes d’adaptation sont poussés au maximum pour préserver l’organisme de l’épuisement. 
  • La phase d’épuisement : l’organisme est débordé. C’est le stade ultime du stress, toutes les réserves sont consommées, les mécanismes de défense dépassés.

 

C’est la bonne réponse au stress, qui aboutit à un épanouissement de l’individu. Mais, si les mécanismes d’adaptation sont dépassés, l’organisme atteint alors la phase d’épuisement qui provoque une sensation de détresse et un vieillissement prématuré.

De là, deux voies sont possibles :

  • Le stress aigu se rencontre chez les individus qui gardent le contrôle de la situation stressante.
  • Le stress chronique apparaît plutôt chez les individus qui perdent le contrôle de la situation stressante.
alimentation et stress

Photo de Kinga Cichewicz sur Unsplash

Dans le premier cas, on assiste à une poussée de sécrétion d’adrénaline. Cette réponse adrénergique provoque une réaction défensive. L’individu tend à vouloir conserver le contrôle de la situation ou bien préfère s’enfuir pour éviter la destruction. Dans le second cas, on assiste à une production de cortisol en abondance. Cette réponse correspond à une adaptation en forme de soumission face à l’agent stressant. L’individu tend alors à accepter la pression. Avec le temps, le stress chronique peut mener à des troubles du comportement comme le burn out ou la dépression en passant par des troubles alimentaires.

Comment expliquer les compulsions alimentaires ?

La compulsion varie selon les individus. Les facteurs qui peuvent déclencher une compulsion alimentaire sont :

  • Les émotions négatives (colère, solitude, ennui, anxiété, stress) ;
  • Les restrictions que l’on s’impose au quotidien (s’interdire de manger).

 

Une étude [2] a examiné l’impact de l’état émotionnel sur l’appétit selon le visionnage d’images d’aliments. 80 participants, dont des mangeurs émotionnels et des mangeurs restrictifs qui contrôlent leur alimentation ont été sélectionnés. Des scripts étaient présentés aux participants qui visionnent des images d’aliments. L’étude a montré que :

  • Les mangeurs émotionnels montrent plus d’appétit et apprécient plus la nourriture en cas d’émotions négatives.
  • Les mangeurs restrictifs, eux, font plus attention à leur apport alimentaire même en cas d’émotions négatives. Il est donc nécessaire de se concentrer sur le contrôle des émotions et du stress chez ces personnes. 

Le stress modifie l’alimentation [3] 

Les compulsions alimentaires sont parfois l’occasion pour une personne de s’offrir une pause, de se mettre en retrait de certaines émotions qu’elle sait ne pas pouvoir contrôler. Cette influence négative aura pour conséquence la prise de poids qui deviendra une source de stress. Au niveau de la digestion, les personnes stressées mangent vite et ne mâchent pas correctement leurs aliments.

alimentation et stress

Photo de Ali Inay sur Unsplash

Outre cela, le stress modifie notre comportement alimentaire en s’attaquant directement à notre appétit. Chez certaines personnes, le stress provoque une perte d’appétit. Pour d’autres, on parle plutôt de fringales importantes et incontrôlables. Aussi, certaines personnes mangent des aliments sucrés et/ou gras pour se faire plaisir. Pourquoi ce type d’aliments plutôt qu’un autre? En effet, ceux-ci sont associés à un relâchement d’endorphines qui procurent un sentiment de bien-être.

Alimentation et stress : Comment adapter son alimentation ? 

Certains aliments sont plus nutritifs que d’autres, certes, mais les catégoriser comme bons ou mauvais affecte la relation qu’on développe avec eux.

 Bien manger c’est mettre au menu des aliments sains mais c’est aussi s’accorder des petits plaisirs. Il faut s’accorder le temps nécessaire pour retrouver cette relation saine avec les aliments.
 

Dans son livre The Serotonin Solution, le Dr Judith J.Wurtman, chercheur au Massachusetts Institute of Technology, propose une façon de manger qui augmente la satiété et réduit les épisodes de compulsion alimentaire liés aux émotions. La clé de ses recherches repose sur un neurotransmetteur, la sérotonine qui régule plusieurs fonctions du corps, dont le comportement alimentaire. La sérotonine a la capacité de remonter le moral si bien que plusieurs antidépresseurs ont pour mode d’action d’augmenter sa disponibilité. Certains aliments ont le pouvoir d’augmenter la quantité de sérotonine en circulation dans notre corps. 

alimentation et stress

Photo de Ella Olsson sur Unsplash

D’une part, la synthèse de dopamine, mais aussi de sérotonine et de mélatonine, nécessite une concentration importante de leurs acides aminés, à savoir la tyrosine et le tryptophane. Les aliments riches en tyrosine et tryptophane sont la viande, le poisson, les œufs, les noix, noix de cajou et amandes, le soja, les produits laitiers, les bananes, les graines de courges et de sésame. D’autre part, les vitamines B6, B9 et B12 participent à la synthèse de neuromédiateurs tels que la dopamine, la sérotonine, et la mélatonine, tous trois impliqués dans le contrôle de l’anxiété et du sommeil. On les retrouve dans les légumes verts (brocoli, épinards, asperges), dans la viande et les abats, les céréales et la levure de bière.

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Ecouter ses sensations de faim et de satiété [3] 

Nous vivons dans une société où l’abondance règne. Pas facile d’être à l’écoute de nos signaux de faim et de satiété et pourtant c’est la base d’une régulation de notre poids à long terme. Adopter une approche intuitive de l’alimentation, c’est se permettre de manger de tout. Mais encore faut-il être en mesure de reconnaître ce qu’est une faim réelle.

La sensation de faim se manifeste par des symptômes physiques tels que des gargouillis à l’estomac, une baisse du niveau d’énergie ou une diminution du niveau de concentration. Cette sensation physique indique qu’il est temps de fournir de l’énergie au corps. Entourés par une offre alimentaire constante, nous sommes souvent piégés par une sensation de fausse faim. Il s’agit d’un désir de manger engendré par la vue d’un aliment sans faim réelle. 

Quant à la sensation de satiété, elle nous indique que l’appétit est comblé et que l’on a suffisamment mangé. Lorsque cette sensation est respectée, on se rend vite compte que les aliments ont soudain moins d’intérêt, moins de goût et que la sensation de faim réelle a disparu. Manger rapidement, sur le pouce ou devant la télévision inhibe notre capacité à distinguer ces signaux, pourtant bien présents. 

Manger en pleine conscience est donc une expérience sensorielle complète qui permet d’améliorer sa relation avec les aliments. Respecter ses signaux de faim et de satiété est un incontournable dans toute démarche visant à améliorer son comportement alimentaire. 

Photo de micheile dot com sur Unsplash

Changer son mode de vie 

En période de stress, l’individu a tendance à se renfermer sur lui et à ne pas exprimer ses soucis. Être entouré permet de sortir de l’isolement social que le stress provoque. Exprimer ses sentiments, ses émotions, partager ses préoccupations avec autrui apporte un précieux réconfort. Pour contrôler son stress, il est nécessaire de sortir de sa zone de confort. Pour cela, il n’y a qu’une chose à faire : apprendre à se dépasser en prenant le pli de faire régulièrement des choses qui nous font peur. Plus on réussit à se dépasser, plus on accumule de petites victoires et plus notre motivation et notre confiance en soi augmente. 

Pour contrôler ton alimentation, tu dois d’abord apprendre à gérer ton stress.

Cet article sur l’impact de l’alimentation et du stress sur les comportements alimentaires t’a plu ? Pour en découvrir davantage, viens lire notre article : Quoi manger contre la fatigue ?

Si l'envie te prend de rejoindre la discussion, viens nous dire hello sur Discord et sur nos groupes Facebook privés : Santé et Nutrition, Environnement, Cuisine et Éthique et bien-être animal.


Sources :

[1] Chiffres issus du sondage OpinionWay mené pour la Fondation Ramsay Générale de Santé : PILEJE, Le stress et ses impacts sur la santé

[2] Frontiers in Behavioral Neuroscience , 03 June 2020 DOI : 10.3389 Fight, Flight, – Or Grab a Bite! Trait Emotional and Restrained Eating Style Predicts Food Cue Responding Under Negative Emotions

[3] Cessez de manger vos émotions Poche – 23 janvier 2020 de Isabelle Huot (Auteur), Catherine Senécal (Auteur), Sophie Grégoire-Trudeau (Préface)

 

Crédit photo de couverture : Louis Hansel  provenant de Unsplash

 

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