Raiding the kitchen to ease the stress of war

In times of war, many people find themselves reaching for comfort foods, late-night snacks, or extra meals, not out of hunger, but as a way to cope with fear, uncertainty, and stress. 

And so many South African olim in Israel are clearly comfort eating during this war, said endocrine dietician in Israel Dr Yardena Bauer, on a webinar hosted by Telfed (an Israeli organisation that supports Southern African and Australian olim in Israel) recently. 

Bauer likened this period in Israel to being back in the COVID-19 pandemic, or having a newborn baby. 

“In such times, it makes sense that people try to comfort themselves with food. When we find ourselves eating, we’re often actually trying to take care of ourselves. It’s a form of self-soothing, even if it doesn’t always feel like it’s working. You might crave something sweet, then something sour, then something salty, constantly searching for something that will make you feel better,” she said. 

“Sometimes it feels almost automatic, like opening the fridge, closing it again, checking the cupboard, nibbling on whatever is there, even stale pretzels, while your mind races with everything else you need to do. The food brings a moment of comfort, but because the stress levels are so high, it can still feel as though nothing really helps. We’re eating for a reason – we’re trying to cope with an extraordinary amount of stress.” 

Bauer explained that stress is generally defined as a physical or psychological pressure that triggers a response in both the brain and body. It becomes harmful when it exceeds our ability to cope. We experience stress every day: when we’re stuck in traffic and late for work, when we spill coffee, or when the internet stops working. 

“Cortisol, known as the stress hormone, regulates this response. When stress occurs, the body reacts in several ways: blood sugar rises, memory and attention become heightened, and blood pressure increases. At the same time, the immune system is suppressed, sensitivity to pain decreases, and serotonin levels drop,” she said. 

People tend to respond to stress in three main ways: fight, flight, or freeze. “Fighters” move towards stress by trying to take control, often becoming highly productive or determined to manage everything. “Flighters” try to escape the stress by distracting themselves, such as constantly following the news or over-preparing for worst-case scenarios. “Freezers”, meanwhile, shut down and withdraw, losing motivation and avoiding responsibilities as a way of coping with overwhelming pressure, and this is the point where emotional eating enters the fray. 

Bauer explained that when we’re in this state of freeze, we’re more likely to raid the kitchen because the food we’re seeking out will probably increase our serotonin and dopamine levels. 

“When we’re in a state of stress, we turn to food. What we’re actually trying to do is make ourselves feel better. It’s a form of self-care and self-love. So food works. Food works every single time. Food is loyal. Food will never let us down, as it will always be delicious,” she said. 

“But we have to understand how food works and why we choose the foods we do. Because when we’re going to the kitchen, we’re not thinking, ‘I’m going to make an omelette now’. No, we want quick food. We want food that’s normally sweet, salty, and can often go between both of them.” 

We choose these foods because foods that are high in sugar, fat, or salt are the fastest way to bring temporary comfort and increase our dopamine levels. 

“Sugar triggers the release of serotonin and dopamine, giving us a brief sense of relief and reward, a momentary feeling that things are okay. These chemicals activate the brain’s reward and limbic regions, the same networks are stimulated by drugs such as cocaine. That’s why it can be hard to stop at just one piece of chocolate or a single chip, dopamine drives us to want more and more,” she said. 

Bauer explained that understanding this is important because it helps explain why people often reach for sugary foods when they’re stressed. Rather than simply a lack of self-control, the brain is seeking comfort and relief, much like a magnet drawing someone towards something that temporarily eases their stress. 

She said that besides stress eating, people in Israel now will often resort to eating because there is little else to do. So when there’s nothing to do, our body wants to increase its levels of glutamate, which helps activate brain cells and allows signals to pass between them. 

“Glutamate can help stimulate the brain in a way that may reduce sugar cravings. When people feel stuck in a cycle of constantly reaching for sugary foods, eating something protein-rich, such as cottage cheese or yoghurt, can help break that pattern. Higher-fat options like Greek or probiotic yoghurt are often recommended over low-fat varieties. These foods also support the gut microbiome because they contain beneficial bacteria, and it’s worth remembering that about 95% of serotonin is produced in the gut.” 

What we eat can directly affect how we feel mentally. Probiotics, prebiotics, and fibre are important for gut health, which in turn supports serotonin production. 

“Eggs are another powerful food. Often described as a superfood, they contain all 20 amino acids, including the nine essential ones the body cannot produce on its own. Eggs also have one of the highest satiety scores, meaning they keep us full for longer. When we feel full, we don’t have to rely on willpower to control our appetite because we’re simply not hungry,” she said. 

Preparing easy, nutritious foods in advance can help. Boiling eggs and keeping them in the fridge makes it easier to choose them when hunger strikes, since most people reach for whatever’s quickest. 

“It’s also important to remember that we don’t always eat because we’re physically hungry. Sometimes we eat for pleasure, what experts call hedonic eating, driven by the brain’s reward system and the release of serotonin and dopamine. That’s why people can still want dessert even after a large meal: it’s not about needing food, but wanting the pleasure it brings,” she said.