Food for Thought
You’re happy, you eat. You’re depressed, you eat. You’re lonely, you eat. Our brain has a large influence on our appetite -- ultimately helping to dictate the foods we consume.
“For many people, food is more than a source of nutrition – it can bring joy and comfort,” said Deloris M. Gibson MHS, RDN, CDCES, Coordinator Diabetes Quality, Registered Dietitian/ Diabetes Educator, Penn Highlands DuBois, Diabetes & Nutrition Wellness Center. “Once the pleasure of eating is gone, the feelings that caused it remain; and, people sometimes feel worse about eating the foods they consumed.”
She continued, “Emotional eating is very common; but, when you regularly allow your feelings to guide your food consumption, it can affect your health.”
Emotional eaters frequently gain weight which increases their chances for obesity, high blood pressure, heart disease, type 2 diabetes and stroke. There are four key ways to help control emotional eating including:
- Recognizing the Cues – Are you eating due to hunger or are you anxious about a particular situation in your life and are looking for comfort in that burger from the local drive-thru? Before you order your next fast food meal or buy a candy bar, stop to determine if you are actually hungry or if you are emotionally eating. Some people experience hunger pangs, uncomfortable grumblings in their stomach when the body is not receiving enough food; irritability; and confusion. When you recognize why you are eating, you can make a more conscious choice.
- Exploring Distractions – Some people eat due to loneliness or boredom or as a result of stress. It helps to find a diversion. Gardening, exercise and yoga, taking a class, taking a long walk are some ways to occupy your mind and make it less likely to gravitate to food for enjoyment or relaxation.
- Keeping a Food Journal – You may have heard that journaling is good for the soul; it is also good for the mind and body. An effective food journal includes a listing of the foods you eat every day as well as the feelings you had before consuming the snack or meal. It helps to look for patterns. Do you eat a large amount of sweet snacks, such as cookies and candy, in the evening when you are alone and bored? When you are angry, do you gravitate to comfort foods, fried chicken, grilled cheese, mashed potatoes, etc.? When you write down and recognize your motivations for eating, you can develop healthier ways to deal with them.
- Seek Help – No matter how hard they try, some people just cannot control their emotional eating, and for those professional help may be the answer. Nutritionists and dietitians can help identify eating patterns and a better diet.
It is also important to note that certain emotions such as anxiety and grief, such as worrying about test results or the loss of a pet, can trigger psychological changes in your body that can affect the stomach and digestive tract – making someone have a significantly reduced or no appetite. These instances are typically temporary and the appetite will return to normal.
Sometimes people need help in identifying why they are eating and in making good nutritional choices. Penn Highlands Healthcare provides nutrition specialists who help educate and counsel people of all ages on nutrition guidelines and disease management. From disordered eating and diabetes management to celiac disease and weight management, the nutrition counselors at Penn Highlands Healthcare can provide you with high quality care. To learn more, visit www.phhealthcare.org/nutrition.