Daily life sometimes brings us times of mental or emotional stress and anxiety. During these times we feel nervous, weak and run down. It is these times of stress that we tend to reach for comfort foods like sugars, simple carbohydrates and processed foods. Yet we don't get the satisfaction we are looking for because it's not really the food we crave that we need. Not to mention it usually makes us feel worse in the end. Feeling bloated, guilty, foggy, heavy, tired and over full is not the result we really wanted. We gain weight and have less energy, so we eat more and do it all over.
Our body's energies are used for many things like digesting food, physical movement and emotional processes. When the majority of our energies are being used to process our emotions there isn't enough for digesting and strengthening our immune system which keeps us feeling weak and run down. Our cravings are indicating our body's need for that energy. However those comfort foods actually deplete our energy because these foods are harder to digest and use more energy to break them down. So when we are in a complicated emotional state it is best to eat light and simple.
Be aware of what is really going on within your body.
There are four main neurochemicals that affect mood. The nutrients in foods are precursors to neurotransmitters. According to Dr. Richard Wurtman at MIT, depending on the amount of precursors present in the food you eat, the more or less of a certain neurotransmitter is produced. However, foods most often are made up of more than one nutrient, so how those different nutrients interact will also impact the production and release of neurotransmitters.
1. Epinephrine, is activated during the fight or flight response. When we are anxious our bodies become low of epinephrine. Racing to get things done, being late, driving in traffic, doing too many things at once, and starvation can all stimulate epinephrine. The adrenal gland releases epinephrine into the blood stream, along with other hormones like cortisol. The body's stress response is triggered by physical and psychological threats and we may crave salty foods to bring the level up, but what happens is it's not sustainable so we end up eating more of those foods to balance.
2. Serotonin is our feel good hormone. When we are low on serotonin we crave sugary foods for that quick high but then we crash and want more of those foods. And the more we eat the more we want to eat and the worse we feel. Not only because of the physical crashes but the emotional ones as well. We need to be aware of what is happening so we can control this cycle.
3. Dopamine controls our sleep and wake cycles. A low dopamine level gives us a sluggish feeling like jet lag. Dopamine can also be affected by serotonin levels, becoming depleted when serotonin is depleted and elevated by elevating the serotonin level. Dopamine can become depleted with stress, anxiety, trauma, starvation or low carbohydrate diets leaving us feeling lethargic.
4. Endorphins act as the body's natural painkillers. When we suffer from an injury or from pain, endorphins are released into the blood stream which act as an analgesic. Endorphins are released in great quantities during many pleasurable moments like sex (more so during orgasm), during extreme sports or when we listen to good music.
So how do we control this cycle of emotional eating?
The first thing to do is to be aware that you are eating emotionally. Eat only when you are physically hungry.
Physical hunger feels differently. There are actual hunger pangs and your stomach will growl. Emotional eating is a strong desire to fill emptiness. So the next time you are reaching for that snack take a second to think why you want that snack. Stop, take a breath and a body check. How do you feel? Are you physically hungry or just filling a void? Once you are aware that you are eating emotionally instead of being hungry you will be able to be still and become clear of the underlying issues causing the cravings and deal with them. Notice what is happening in your life at that moment and how it's affecting you. Perhaps you could journal about it to dig deeper and become clear on when you eat, what you crave and why.
Divert your attention.
Instead of grabbing that carton of ice cream do something physical. Exercise. Have a plan or project going on or take a walk, some kind of physical activity that you enjoy that will consume your attention. Exercise, of any kind will have a positive effect on all four of our neurochemicals which will elevate your mood, increase your feelings of satiety and lift depression. While your mind is involved at the task at hand your cravings will subside and you will feel much better.
Replace the heavier, unhealthy food for something lighter and easier to digest.
The more complicated your emotions are the more simple your diet should be. If you eat large heavy meals while your bodies energies are working on your emotions there isn't enough energy left to digest causing stomach upset, bloating and a tired feeling. Instead of going for the greasy hamburger have some soup instead. Instead of having a piece of pie or chocolate cake, have a fruit cup or an apple or perhaps some toast with cinnamon. The lighter meal will make you feel lighter and more energetic and you will absorb more nutrients as well.
Eat at a table in a comfortable, quiet area.
Concentrate on the taste and texture of your food and chew well. Eating with awareness allows you to eat slower in a stress free environment enjoying each bite as you really taste the food with appreciation. Not on the run, standing at your counter, in a crowded mall, at your desk or driving your car. You will feel fuller faster so you will eat less, making it easier to lose weight. And you will have a pleasurable experience doing it.
Remove the unhealthy foods that you crave from your home.
It is more likely that you will be able to avert the craving if the thing that you are craving is unlikely to be had. Keep only healthy foods in your cupboards. If you know it's not there you may not want it at all.
Have a piece of chocolate. Yes I said chocolate!
Chocolate temporarily increases the level of Serotonin and releases endorphins. This helps us to feel relaxed and exhilarated. One to three squares of dark 70% chocolate is a healthy treat. The higher the percentage of cocoa the less sugar it contains. You won't be gorging on sweets but you won't be depriving yourself either which allows you to feel satisfied. When we deprive ourselves we tend to want more so find the right alternatives that satisfy you.
So the next time you find yourself reaching for the cabinet know and understand what's really going on inside you. It may take a few times to get used to the changes but you will and when you do you will be able to deal with the real issues at hand, have more energy to do so and be a stronger person for it. Hey - at least you know you don't have to stop eating chocolate!
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