It was one of these days. The work was a nightmare, they have argued with their partner, their tasks piled up at home. Next you are in the kitchen and look for a little relief in a bag of chips.
Emotional food is a frequent reaction to stress, frustration, boredom, burnout or even happiness and excitement (excitement1Present 2). And while food can offer short-term comfort, it is not always the most helpful tool in your emotional coping tool (1).
Let’s take a closer look at why emotional food happens, how you can see the difference between physical and emotional hunger and what you can do to build up more support habits. I will also explain how the tools for food tracking – such as Myfitnespal – can help themselves to become more aware of their eating patterns so that they can react to their emotions, which feel supporters (supporters) (support) (they can support their emotions (support) (they can support) (we can react to their emotions (more support) (more support).3).
What is emotional food?
Emotional food is when you turn to the food to calm down or distract yourself from emotions instead of satisfying the physical hunger (1Present 2). It is a way to fight, not to refuel (not to refuel (1Present 2).
The physical hunger gradually builds without food after a few hours and can be felt in your body – such as a growling stomach, headache, irritability or low energy (low energy1). It can be satisfied with a variety of food and usually ends when they are full (1).
Emotional hunger is different. It can suddenly occur and is often bound by a desire for specific comfort food – such as chips, cookies or ice cream (ice cream ()1). It is often not satisfied with an apple – or another food that fulfills your appetite if you were physically hungry (1).
Emotional food is also connected to the food of past abundance, so that you can then feel excessively stuffed and uncomfortable (1). You can also guilty or ashamed after an emotional Essen episode, which could increase the stress (1).
Some of the most common emotional eating triggers are (((1Present 2):
- stress
- Fear
- boredom
- loneliness
- Anger or frustration
- Feel overwhelmed or out of control
- Celebrate or use food as a reward
Food can offer a quick distraction or a temporary feeling of relief, comfort or excitement, but a cover of cookies or a bag of pretzels will not really solve problems (1). Although it is of course natural and sometimes for other reasons as a physical hunger, it is helpful to learn other coping strategies so that they can tackle what disturbs them (they disturb them (they disturb them (1).
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Why we eat when we are stressed
Stress can influence your body – and your appetite – which can increase the likelihood of emotional food (4). As well as.
Cortisol penetrates the desire
“When you are stressed, your body publishes cortisol, a hormone that can increase appetite, especially for comfort foods with high sugar, strength and fat that some people find soothing,” says Katherine Basbaum, a registered nutritionist at myfitnespal ((myfitnespal) ((((((((((4).
She explains that there are strategies with which you can control this stress reaction, but it is important to remember that it is not your guilt or a result of a low self -control or willpower (willpower (willpower) (4).
Bad hunger for sleep -hunger -Cues
If stress disturbs sleep, this can also interfere with the hormones that regulate the appetite (5). Even a bad sleep (less than seven hours) can make it more difficult to manage your appetite, which can help you eat and make excessive food (excessive food (6).
Emotional food can be learned
Remember to be a child: Did you get a treat after a flu vaccination or a biscuit when you were upset? Over time, experiences like this may have shaped how to use food to find comfort (2). Over time, your brain can connect the food to stress relief and reinforce the pattern (2). This can create a loop: stress (or another emotion), eat something, temporarily feel better (7).
The relief can feel real-but it is usually short-lived
Comfort Foods can offer a brief distraction of emotional complaints or give them a temporary dopamine boost. But they do not deal with the underlying problem – and they can feel worse afterwards (4).
Is emotional food really a problem?
Eating is bound to emotions in all kinds of ways. Think about: birthday cake, holiday meals or your favorite comfort dish if you feel under the weather. Eating from time to time for emotional reasons is common, so it is not something to feel bad or excessively concerned.
If emotional food becomes your main cladding, it can be helpful to explore additional strategies for support.
“If you occasionally use food to calm your frayed nerves and calm down, it is probably not a big deal. However, if you often turn to food, especially less healthy foods such as chips and cookies, it may be worth how this affects your general health ((((general health8).
While emotional food is not necessarily the healthiest behavior, it is not a personal failure. It is a behavior that has developed for a certain reason and with some awareness and support also something that you can change (can change (1Present 2)))
About the experts
Samantha Cassetty, MS, RDis a nationally recognized food and nutrition expert, media personality, nutritionist and author. Cassetty is a former nutrition director for good housekeeping and co-author of the book Sugar Shock.
Katherine Basbaum, MS, RDis food data curator at myfitnespal. She received her master in nutritional communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutritionist for cardiology patients.
How to avoid without turning to eat
Emotional food does not disappear overnight – but a toolbox of alternative strategies can help you to react more carefully when the urge strikes (1). Here are some tools that you can try to postpone your habits over time.
1. Pause and call them what they feel
Sometimes the simple identification of emotions – stress, boredom, fear – can defuse their intensity (1). Ask yourself: What do I need right now – comfort, connection, calm?
2. Try an grounding activity
Take a short walk, sip tea, do a breath exercise or step outside for a few minutes (1). Everything that connects it to the current moment can help to reset your answer (1).
3. Keep a current list of non-food comfort
Write down a few mood booster how to call a friend, listen to music or watch a funny video. When the emotions run up, it helps to have ideas for your fingertips (1).
4. Pover your meals and emotions
“Food tracking is a tool with a number of advantages,” says Basbaum (3). “It can help you to notice patterns between what you eat and how you feel (3). “Use the note section in the app to log at mood and hunger information so that you can recognize emotional eating patterns and adapt over time ((((3).
5. Build satisfactory meals
Balanced meals that include protein and fiber can help increase the abundance, which makes it easier to differentiate between real hunger and emotional urge (9).
6. Practice the power of the break
“If you suddenly feel request, make a blow and switch on,” says Basbaum. “If it is emotional hunger, give yourself a moment to decide how you want to react (9). Breathe air and give yourself a minute to let the urge to pass or decide how you want to tackle your stress (1). If you choose a soothing snack, that’s okay. However, you can find that only this little break is everything you need to get you to deal with your stressful moment differently. “
Frequently asked questions (FAQs)
What causes emotional food?
Emotional food is often triggered by stress, boredom, anxiety or other emotions, and it can become a habit when food is used to deal with feelings (to deal with feelings (2).
Is the emotional meal as well as binge eating?
No – emotional food is usually moderate and situational, while the food often quickly eats a lot of food and feels a loss of control. If you experience this regularly, this may be a sign of something more serious. Consider contact a medical specialist to receive support (10).
Can food tracking help to stop emotional food?
Yes – saving meals and writing down their hunger and emotions can help them identify patterns and create awareness (sensitization3). This is a sensible step to change emotional eating habits (3).
What are some healthy opportunities to deal with stress?
Try to go for a walk, call a friend, make journaling or a short breathing exercise (1). You can calm these actions, address boredom or reach the root of your emotions without relying on food (1).
Is it okay to sometimes eat out of comfort?
Absolutely! Many people do it and it is a normal part of human experience. What matters exists1).
The end result
Emotional food is a normal part of human being and does not make yourself “bad” or “undisciplined”. Instead of assessing yourself after emotional food, ask what you really need at this moment (1). Was it comfort? A break? Connection? This self -reflection can be incredibly powerful and you can help you move your reaction in a more supportive direction (1).
MyFitnespal can be a helpful tool in this process (3). If you follow what you eat – together with your feel – you can connect the points between your habits and your emotions so that you can deliberately react next time ((((((3).
The contribution Why can’t I stop eating when I’m stressed or emotional? appeared first Myfitnespal Blog.
