Cravings and Cortisol: How to Manage Food Cravings During Stressful Times

Practical Nutrition and Wellness Tips from Aiken and Hilton Head’s Trusted Team

We’ve all been there—standing in front of the pantry at 9 p.m., reaching for chips, sweets, or comfort carbs we didn’t even want an hour ago. The truth is, food cravings during stressful times are not a lack of willpower—they’re often a symptom of imbalance in the brain, body, and hormones.

At Novo Wellness Center in Aiken and Hilton Head Island, we see this pattern every day, especially in patients juggling high-pressure jobs, family demands, or long-term fatigue. The good news? You don’t have to “white-knuckle” your way through it. There are smarter, science-backed strategies to help you feel more in control—physically and emotionally.

Why Stress Triggers Food Cravings

When you're under stress, your body releases cortisol, a hormone that increases blood sugar and promotes fat storage—especially around the abdomen. Cortisol also interacts with dopamine and serotonin, brain chemicals that regulate pleasure and mood.

“Cravings aren’t just psychological,” explains Dr. William Durrett, Medical Director at Novo Wellness. “They’re biochemical. Stress changes how your brain and hormones respond to food.”

This is why you’re more likely to crave:

• Sugar – to get a fast dopamine hit

• Salty snacks – to raise blood pressure and stimulate alertness

• Simple carbs – for quick energy and comfort

It’s your body’s way of compensating for perceived danger—even if that danger is a packed calendar or emotional overwhelm.

The Blood Sugar Connection

Stress-induced cravings often come on when your blood sugar is already low—late afternoon, after a skipped meal, or post-work crash. When blood sugar dips, cortisol rises, intensifying the craving loop.

At Novo Wellness, we teach patients to balance blood sugar using:

• Protein-forward meals and snacks

• Low-glycemic carbs (like quinoa, lentils, or berries)

• Healthy fats for sustained satiety

• Timed meals to avoid long gaps between eating

A 2020 study in Nutrients found that protein-rich meals reduced stress-induced food cravings by supporting satiety hormones and stabilizing glucose levels.

5 Smart Strategies to Beat Stress Cravings

Here are practical, medically sound ways to regain control:

✅ 1. Don’t Skip Meals

Skipping meals creates a blood sugar rollercoaster and sets you up for a binge. Eat every 4–5 hours—even if it’s small.

✅ 2. Hydrate Before You Snack

Thirst is often mistaken for hunger. Start with a glass of water or a calming herbal tea (chamomile, rooibos, or lemon balm).

✅ 3. Stock "Calm Snacks"

Keep a few anti-craving options on hand:

• Turkey or chicken slices (high in tryptophan)

• Apple slices with almond butter

• Dark chocolate (1–2 squares of 70%+ cocoa)

• A boiled egg or handful of pistachios

✅ 4. Move—Even Briefly

Even a 5-minute walk or a few stretches can shift your mental state and reduce cortisol.

✅ 5. Mind-Body Techniques

Breathwork, meditation apps, and even journaling can help reduce emotional eating. Stress eating is often tied to habitual coping, not just hunger.

How Novo Wellness Can Help

Cravings can also be a sign of deeper imbalances, which we can evaluate with advanced testing:

• Cortisol & adrenal function panels

• Thyroid & hormone screening

• Micronutrient levels (e.g., magnesium, chromium)

• Food sensitivity testing

• Gut health evaluation

We combine medical insight with lifestyle coaching to create sustainable strategies for real-life situations, not perfection.

IV and Supplement Support

Sometimes your body needs a little extra help. At Novo Wellness, we offer:

• IV nutrient therapy with magnesium, B-complex, and Vitamin C to support mood and energy

• L-theanine and adaptogen supplements to calm the nervous system

• Amino acid blends that support dopamine and serotonin pathways naturally

“We don’t ask our patients to just ‘have more discipline,’” says Dr. Durrett. “We help them create a physiology that’s less prone to craving in the first place.”

When to Seek Additional Support

If you’re experiencing:

• Frequent emotional eating

• Weight gain despite eating “healthy”

• Sleep disturbances or afternoon crashes

• Constant sugar or carb cravings

• Brain fog, low energy, or mood swings

… it may be time for a functional evaluation. These symptoms often stem from deeper causes—many of which are treatable with lifestyle and medical interventions.

Take Control of Your Health—Without Guilt

Cravings during stress aren’t about weakness. They’re signals. With the right support, you can rewire your response to stress and fuel your body in ways that support—not sabotage—your goals.

Aiken, SC Location

Author

Dr. William E. Durrett Dr. William E. Durrett, MD, is a board-certified anesthesiologist and interventional pain management specialist who provides innovative regenerative medicine services at Novo Wellness in Aiken and Hilton Head Island, South Carolina. A graduate of the University of Georgia and the Medical College of Georgia, Dr. Durrett completed his anesthesiology and pain management residencies at the Medical College of Georgia. With over a decade of experience as a national seminar speaker, he remains at the forefront of advancements in pain management, ensuring his patients receive the latest and most effective treatments.