Stress, the hormones it unleashes, and the effects of high-fat, sugary “comfort foods” can lead people to gain weight. The February 2012 issue of the Harvard Mental Health Letter explains the truth behind “stress eating” — how stress increases appetite — and what people can do about it.

In the short term, stress triggers the brain to produce corticotropin-releasing hormone, which suppresses appetite. But if stress persists, the adrenal glands (located atop the kidneys) release the “stress” hormone cortisol, which increases appetite. Once a stressful episode is over, cortisol levels should fall, but if the stress doesn’t go away — or if a person’s stress response gets stuck in the “on” position — cortisol may stay elevated.

“Fortunately there are steps people can take to reduce their stress levels,” notes Dr. Michael Miller, editor in chief of the Harvard Mental Health Letter. Here are some suggestions:

Meditation. Meditation reduces stress and may also help people become more mindful of food choices. With practice, a person may be able to pay better curb the impulse to grab a fat- and sugar-loaded comfort food.

Exercise. Intense exercise increases cortisol levels temporarily, but low-intensity exercise seems to reduce them. And some activities, such as yoga and tai chi, have elements of both exercise and meditation.

Social support. Friends, family, and other sources of social support seem to have a buffering effect on the stress that people experience.

Read the full-length article: "Stress and overeating: Why people crave comfort food"