Food courtesy of Moonery
I enjoy food. All kinds of food. A chocolate cake to
celebrate a birthday? Yes, I want two
slices. Buttered covered popcorn and a
movie? I am first in line. Veggie pizza?
I want it right now. However, living a care-free food lifestyle has
consequences. Recently, a relative passed away due to Type 2 diabetes. As a
result of this loss, I analyzed my relationship with food. I noticed my
unconscious eating habits, and my tendency to snack when I am not even hungry. Why? As
we travel our own hero's journey to wholeness, we may self-medicate through
food to help us deal with the obstacles and challenges on our path. Let's discuss….
Life is stressful:
These ingredients make life stressful: Our plans fall through; We are late for work due to traffic; A friend betrays us; Layoffs at work; Divorce; Deadlines; Family drama; Community upheaval; etc. The list goes on. Life is full of events and situations outside of our control. Yes, we have the power to make choices, but we do not always control the consequences. How do we handle stress? It depends on various factors from culture, biology, environment, Enneagram Type, Myer-Briggs personality type, and/or disposition.
Food as a drug:
From the article Food Addictions, experiments in humans show the same reward and pleasure centers in the brain that are triggered by addictive drugs like cocaine and heroin are also activated by eating highly palatable foods. Like any addictive drug, highly palatable foods trigger feel-good brain chemicals such as dopamine. Once a person, sensitive to food addiction, feels pleasure from increased dopamine transmission in the brain's reward pathway from eating certain foods, they immediately feel the need to eat again even if they are not actually hungry. This consistent cycle leads to food addictions.
Highly palatable foods are rich in:
·
Sugar – pastries, desserts, cakes, cookies,
pies, ice cream, etc.
·
Fat-fried foods, French fries, onion wings
·
Salt-Potato chips, processed meats
Stress Eating:
Do you ever wonder why you crave palatable foods (sugar, fat
or salt) when you are stressed? According to the article, Why Stress Causes
People to Overeat, from the Harvard Mental Health Letter, stress, the
hormones it unleashes, and the effects of high-fat, sugary "comfort
foods" push people towards overeating.
Weight-gain is linked to stress:
When stressful events or situations persist in our lives, adrenal glands release cortisol which increases a desire to self-medicate by eating food. Eating fat and sugar-filled foods dampen stress-related responses and emotions. In essence, the food becomes like a warm blanket. It makes us feel secure. Instead of focusing on uncomfortable feelings, our brain and emotions focus on the delicious cookie or piece of cake. However, self-soothing in this manner over a long period of time can lead to obesity. In the article Overweight and Obesity, obesity is a serious medical condition that can cause complications such as metabolic syndrome, high blood pressure, heart disease, diabetes, cancers and sleep disorders.
Below are several tools to use if you are addicted to food:
·
Keep a food journal: Keep track
and focus on your diet. Be aware of the types of food you eat, quantity and
frequency. Notice when you crave "comfort foods" which may mean you
have unresolved emotional anger, resentment, etc.
·
Seek help: Consult your doctor or therapist if you
have problems controlling your diet.
Seek the help of a trusted friend or advisor.
·
Plan your meals: Get a calendar
and plan your meals for a week or month. This removes the guesswork out of meal
planning.
·
Prep weekly meals: Wash fruit and
vegetables and store them in containers. Other options include freezing cooked
meals ahead of time and heat them up when it is time to eat.
·
Food Coaching: Just like athletes
need coaches to prepare for a game, food coaches can help your diet get in
shape.
·
Join a Support Group: Overeaters
Anonymous (OA) is a large support group with regular meetings around the
world. Greysheeters Anonymous (GSA) provide meal plans. Food Addicts Anonymous
(FAA) offer recovery programs.
·
Get Active!: Exercise, meditation,
yoga, running and lifting weights are all ways to focus on positive activities.
"Let food be thy medicine" Hippocrates:
Food is a major part of our social lives. Food is a major component of celebrations such as weddings, birthdays, and holidays. Plus eating food is natural. Problems begin when we overeat. A healthy relationship with food is a key to
good health. It is okay to enjoy
delicious cuisine, but it is unhealthy to use food as a tool to avoid our
emotional health. Healthy whole foods such as vegetables, fruits and seeds are
full of nutrients our bodies need to thrive.
Desserts such as cake, pies, cookies, chips or snack foods are okay in
moderation. I enjoy baking my own desserts to control the sugar content. Balance is key. Bon Appetit!
References:
https://www.nhlbi.nih.gov/health-topics/overweight-and-obesity
https://www.healthline.com/nutrition/food-addiction-treatment-find-help
https://pixabay.com/illustrations/eatables-junk-food-snack-potato-3873462/