Have you noticed that you are more prone to reach for your “indulgence” food lately? This often happens subconsciously, but food can be a way of coping with emotions and feelings. While I am a strong advocate of intuitive nourishment, we have to be mindful of our choices and constantly tune in to what our body really needs, to make sure we are not eating our feelings.
When we are stressed, our body is in fight or flight mode, ready to escape the “danger” at any moment. This mechanism is deeply embedded in us and whether it is perceived stress from a deadline at work, stress in relationships or an actual tiger trying to chase us, the body always responds the same way. It goes from the parasympathetic nervous system (rest-and-digest) to the sympathetic nervous system (fight-or-flight), which is designed to make us feel alert and actionable to deal with whatever might come up in the immediate future. For our bodily mechanisms, this means that the body is drawing quickly available energy from our glycogen stores, making us want to reach for simple carbohydrates like that bag of chips or that chocolate bar to refuel. This is the reason why we want comfort food, whenever we feel upset and out of balance. There are more components that can even enhance those habits like the memories of comfort we have from our childhood that we associate with a certain food or the release we get from it like crunching of crispy chips.
Shortly after I had my daughter, I developed the habit of munching on a bag of chips every night around 6pm. Having a newborn as a first time mom is no small thing and trying to get everything done around the house while feeding and caring for a little human 24/7 is save to say will leave anyone stressed. Without noticing, this chip habit got stronger and stronger until I asked myself while checking out at the grocery store if it was normal to buy six bags of chips to keep myself supplied for the week. I started paying attention to my habits and I noticed that a) I was often ravenous by 6pm because I regularly forgot to have an afternoon snack and b) I truly got a stress release from the crunchy sensation of the chips.
Now, I’m not saying that you shouldn’t have your chips, because everything in moderation. But it is so important to be mindful of our habits, especially if they become automated, unconscious and might not serve us in out best interest of supporting our well-being. AWARENESS is only way to change habits. Eating a bag of salty chips every night left me feeling dehydrated and less than stellar, and even though I needed the energy for breastfeeding I would rather get my energy from nutrient rich food.
This is how I changed my emotional eating habit:
01. Keep the blood sugar balanced. I made myself a promise that I would be careful to balance my blood sugar by having a nutritious snack around 4pm to hold myself over until dinner. When our blood sugar drops and we need a quick refill of energy, we are less likely to make good choices. Examples: Banana with peanut butter, homemade banana bread, coconut yogurt with honey etc.
02. Stay hydrated. Often, when we feel like we are hungry, we are actually thirsty in reality. Make sure to take in enough fluids by always carrying a refillable bottle with you. I notice that I drink so much more if I have my bottle with me even at home, than when I have to go to the kitchen to fill up a glass with water.
03. Keep nutritious snacks on hand. If that craving comes, you want to have more nutrient-dense options around to forego the chips or chocolate. Dates are the perfect snack for a sweet tooth. They are sweet and rich but the fiber in them will make sure to release the sugar into the blood slowly. Have them pure or top with a bit of peanut butter and cocoa nibs. For a salty option I love vegetable crudités with hummus or kale chips to satisfy that crunchy sensation.
04. Breathe. The only way to change from the state of the sympathetic nervous system to the parasympathetic nervous system, is to consciously take deep breaths. When we are stressed, we often forget to breathe and breathing is vital to keep the body calm and grounded. Sit down in a relaxed position, place both your hands on the belly and take five deep breaths, feeling the belly rise with every inhale and fall with every exhale, like a wave. Take a moment and see how you feel.
05. Meditate. This might sound a little odd, but yes, meditation is the perfect tool to create awareness around your eating habits. All we practice by meditating is to create self-awareness which helps us in all areas of life, including the way we deal with food. Download a meditation app like Headspace or Insight Timer and start with five minutes a day for 21 days straight (that’s how long it takes to form a habit). Game changer!
