Avoiding Stress and Emotional Eating

Transcription

1 Avoiding Stress and Emotional Eating Why do we eat when we are stressed? Research has shown that stress can produce hunger pangs and can cause the angst-ridden to reach for foods like hamburgers, hot dogs and pizza (that's most common for men), or chocolate and French fries (more common for women). Stress can often be associated with long periods without eating. When that happens, your glucose gets low, your stress level jumps up, you get frustrated, and you eat. And often, the thing you choose to eat is a high-glycemic index food, or, one that will cause your blood sugar to rise and fall quickly, leading to even more consumption of the food.

2 Eating is something we do to nourish our bodies with vital nutrients, but it's also an activity we do out of habit, like nail biting, hair twirling, or finger tapping. And sometimes we habitually turn to food in response to certain emotions. When you feel stressed, or angry, or any other strong emotion, you respond with a desire to consume food. A survey by the American Psychological Association released in October, 2007 found that 43% of people deal with stress by overeating or munching on unhealthy foods. (Healthier behaviors used to manage stress include listening to music and reading.) The leading causes of stress? Money and work, as reported by three out of four Americans. Helpful Tips to Avoid Stress Eating If you work a five-hour stretch and haven't had a meal, make yourself a healthy snack. A good option is to combine a lean protein (such as a low-fat cheese) with a highfiber carbohydrate (such a whole-grain cracker.) Whether you're based at home or at an office, keep a drawer of healthy snacks (think dried fruits, nuts, granola bars or dark chocolate) and a mini-refrigerator stocked with fresh items (baby carrots, hummus, cottage cheese or yogurt) so you're not turning to candy bars or whatever you can get your hands on at that moment. One of the ways to decrease stress eating is to stop and be aware of how much work you are doing, and build in some breaks during the day. If you work in an office, build in opportunities for water-cooler or coffee-break chats. If you work from home, set up a small fitness center and take a 10-minute walking break while reading a magazine. One technique is to schedule short breaks or time-out for healthy lunches on the calendar, just like you would a meeting. Your technique can be as simple as deep breathing, which helps calm the mind and the body. Many of us do not realize it, but we breathe very shallowly for much of the day.

3 With deep "belly" breaths, the chest rising and falling significantly, are helpful to calm the body and mind. Another meditative technique is to try a short walk in a nearby park, or even taking a loop around the floor of your office. Focus on the steps you take and let your thoughts unwind. If you are truly in need of a snack, avoid high glycemic foods which cause spike and than drop in your blood sugar. The sudden drop leads to irritability and moodiness which often ignites more eating. If you struggle with chronic stress eating, one of the best things you can do is to eat foods that keep your blood sugar regulated. Eat preventatively. Keep your blood sugar stable. For snacks, try berries (raspberries, strawberries, and blueberries), 100% whole wheat crackers or a glass of milk. Drink water or tea if you seek a non-calorie consumption option Emotional Eating: Related to, but not necessarily a direct cause of stress... Emotional eaters know use food to hide, mask, create, or replace feelings. There is a certain "high" that is achieved from eating foods, blocking the pain or discomfort of dealing we might be feeling, even if only temporarily. Even though it causes negative emotions in the long run, and an emotional eater still feels bad and knows that eating for emotional reasons is not healthy, he/she does it anyway. So where does one start in order to STOP eating emotionally? The First Step is awareness, recognizing that emotional eating is habit and a crutch for you. Each time you reach for foods (or even feel a craving come on), ask yourself, "Am I really hungry or am I just responding to something else that is happening?" If hunger isn't the reason, it's not always easy to pinpoint the reason why you feel like eating. Writing down the foods you eat can help, especially if you note the times you eat and how you were feeling before, during and afterward. By tracking your food (and related notes) more regularly, you could notice trends. Say, you have a tendency to overeat on Mondays. Ask yourself what it is about Mondays that leads to overeating (Stress from getting the kids to school? Anger over going to a job you hate?) Notice if you tend to

4 munch in the evenings. Is it out of boredom, loneliness, or an unhappy relationship? Journaling, in addition to tracking your food intake, can help you examine the causes of eating episodes so you can pinpoint your feelings. While emotional eaters soothe themselves with food to avoid feeling and examining uncomfortable emotions, that gratification is temporary and still painful, just like the emotions you're trying to avoid. But if you learn to recognize the emotional triggers that lead to eating, you can also learn to stop emotional eating before it starts by choose healthier ways to deal with your feelings. Here are some alternatives to eating that can help you deal emotions that can lead to eating. Listen to music. We can all think of some songs that calm us down. Make a special CD or playlist that you can turn to when you need it. Identify this as a trigger of emotional eating. Play with your pet. Animals have unconditional love and promote health and emotional wellness, too. If you don't have a pet, volunteer at a local shelter, which will expose you to both animals and more social interaction to combat your loneliness. Plan the dinner you will cook that evening. When you feel the urge to eat out of emotion or stress, distract yourself by going to your favorite food or cooking website and devising a dinner and grocery list plan to empower yourself to eat healthier and take control of your meals. Write a letter or an to a friend. Reaching out to friends and family members, even if you haven t talked to them in awhile, will remind you of all the wonderful people in your life who care about you. Pay attention to what you consume. Make a new rule that you will not multitask while you eat. That means no chips while on the computer and no ice cream while watching your favorite TV drama. If you're going to eat, you're going

5 to be present and focus on the food you're enjoying to help avoid mindless overeating. Develop a new hobby. Learn to knit, join a local book club, or train for a 5K race. By scheduling these activities regularly, you'll have plenty to do and practice! Make a list of all the things you ever wanted to learn, from cooking to speaking a new language, and start investigating how to get started. Read. Carry your book, favorite newspaper or magazine with you and steal minutes whenever you have downtime. Set a goal to read just 15 minutes each night, and you may find that stretching longer (and keeping your mind and fingers busy enough that they won't miss eating). Play a game. Remember how fun board and card games can be? Some even take hours! Bring out a fun game for your next party or set up a game night with your best friend. If you're by yourself, crossword puzzles are a good alternative.