How to recognize emotional eating and what to do about it

How to recognize emotional eating and what to do about it

What is Emotional Eating?

• Emotional eating is using food as a means to deal with negative emotions, such as fear, anger, anxiety, frustration, boredom, or sadness.

• It is using food to distract us from our feelings or to make us feel good temporarily because they are “comfort” foods.

Facts about anxiety and emotional eating

• Anxiety symptoms are often present when eating emotionally

• It can also be present in circumstances where blood sugar goes up and down.

• Blood sugar swings exacerbate emotional responses, making someone even more prone to emotional eating.

• Try to find out the cause of your anxiety.

• Most anxiety is caused by fear. Dig deep and find out what you are afraid of.

• It may be something on a subconscious level that you are not aware of, so see a counselor to help you figure out what it is.

• Physically, caffeine, sugar, and alcohol increase lactic acid levels in the bloodstream. Studies have shown that a high buildup of lactic acid in the body can increase anxiety and lead to panic attacks.

• High or low blood sugar levels can also make us feel anxious: they can increase emotional reactions and cause cravings that will make us eat more foods that increase blood sugar, making us more prone to emotional ups and downs and the binges

Good bacteria and anxiety

Recent research has found a connection between the bacteria in our gut and our mood. Problems like anxiety, irritability and depression can result.

“To confirm that bacteria can influence behavior, the researchers colonized germ-free mice with bacteria taken from mice with a different behavior pattern. They found that when germ-free mice with a genetic background associated with passive behavior were colonized with bacteria from mice with greater exploratory behavior became more active and daring.

While previous research has focused on the role bacteria play in brain development early in life, Collins said this latest research indicates that while many factors determine behavior, the nature and stability of bacteria in the gut appear to influence behaviour, and any alteration, whether from antibiotics or infection, could lead to changes in behaviour.

Bercik said these results lay the foundation for investigating the therapeutic potential of probiotic bacteria and their products in the treatment of behavioral disorders.” (https://medicalxpress.com/news/2011-05-anxiety-gut.html )

While there is much more to learn, we can help ourselves by eating fermented foods that promote good gut health. Eating fermented foods like kefir, yogurt, kimchi, sauerkraut, and kombucha can help. Also try different probiotic supplements to see which ones can help you feel better. Aside from the mood swings, you’ll also notice overall digestive improvements.

How do you know if you are hungry?

Ask yourself these questions:

• When did I last eat? It’s been a few hours and how much did I eat?

• Do you feel your stomach is empty?

• Is it rumbling?

• You’re thirsty?

• Are you anxious?

• You’re bored?

• Are you depressed or angry?

Answering these questions can help you know if you are really hungry or emotionally reacting and using food to manage emotional feelings. Thirst can also be mistaken for hunger, so drinking water regularly between meals can prevent this feeling.

Tips to Tame Emotional Eating

• Remove temptation

• Develop new hobbies and activities that you enjoy.

• Redirect your attention to something else, perhaps a task or calling a friend.

• Find healthy treats that give you the same buzz

• Do not deprive yourself

• Learn from your emotional setbacks when eating

• Develop relaxation techniques and stress management.

• Keep blood sugar levels stable

• Drink a lot of water

• Controlling stress

• Take a hunger test

• Keep a food diary.

• Develop a support network

• Fight against boredom

• Get out into nature (walking is an excellent option)

• Talk to a counselor

When to seek professional help:

• Your eating problems are becoming too frequent

• You feel out of control

• It is interfering with your quality of life/making you sick

• You are causing problems with your friends, family, or your job.

• Find a counselor who makes you feel comfortable and with whom you can talk.

Dealing with emotional eating can be difficult because sometimes it’s been instilled in us from childhood. Keep working on the problems and never be afraid or embarrassed to ask for help. You should also know that every time you surprise yourself, you start to break the habit. There is a way out and you can free yourself from emotional eating.

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