Stress can affect a woman during pregnancy. Yet
now studies are showing that one of the largest stress factors for many
pregnant woman is worry about having the financial means to provide
adequate health care, food, and security for the newborn.
This stress is leading many women to give birth to underweight babies.
How serious of an issue is this? What can be done to alleviate this
potential health risk?
I had a chance to interview Dr. Renee Allen, a leading OB/GYN, to learn more.
What is emotional eating vs. physical hunger?
Have you ever found yourself reaching for the bag of greasy potato
chips, box of donuts or that pint of ice cream after a very stressful
day at work, school
or with your family?
Emotional eating or stress eating is using food to make yourself feel
better—eating to fill immediate or chronic emotional needs, rather than
to fill your stomach.
It is eating - urgently and instantly, as a way to suppress or soothe
negative emotions, such as stress, anger, fear, boredom, sadness and
loneliness. It has a numbing, softening effect on our unwanted feelings,
and takes our attention away from them - momentarily.
Emotional eating is when you find yourself eating as a response to
stress and/or for reasons other than satisfying actual physical hunger.
Physical hunger is eating in response to a physiological need to eat
for energy to fuel your body to make it through the day. Your body will
give you gradual
cues that it needs to refuel (stomach grumbling, headache, feeling weak
or tired).
When you are physically hungry, almost any food sounds good—including
healthy stuff like vegetables. Very rarely, however do you make healthy
choices with emotional
hunger - instead emotional eaters tend to often crave high-calorie or
high-carbohydrate foods that have minimal nutritional value and that
provides an instant rush.
Emotional hunger can be very powerful (emotionally and physically), so
it’s easy to mistake it for physical hunger. Emotional eating is an
unhealthy cycle of
trying to fill an emotional need with food. It can become a coping
mechanism and as such, a never-ending cycle that never fulfills or
satisfies over the long-term. Eating may feel good in the immediate
moment, but the feelings that triggered the eating are
still present. The problem is that you often feel worse than you did
before because of the unnecessary calories you consumed.When left
untreated, emotional eating can lead to overeating and eventually cause
obesity, problems with weight loss, and even lead
to food addiction.
What is the physiological basis for emotional eating?
It is thought that the increase in the hormone cortisol, that is one of
the body's many responses to stress, is similar to the medication
prednisone in its
effects. Both tend to trigger the body's stress (fight or flight)
response, including increased heart and breathing rate, blood flow to
muscles, and visual acuity. Another part of the body’s stress response
often includes increased appetite to supply the
body with the fuel it needs to fight or flee This increased appetite
may result in cravings for junk or high-calorie foods. People who have
been subjected to chronic rather than momentary stress (like job stress,
family stress or abuse) are at risk for having
chronically high levels of cortisol circulating in their bodies, which
may contribute to developing chronic emotional-eating patterns.
Identify your triggers and hotspots
You
need to identify what feeling, places or situations push you to an
emotional state of needing to eat to calm down or feel better? What are
your comfort foods? It should
be noted that not all emotional eating is linked to negative emotions.
Some women also will emotionally eat to express positive feelings like
happiness, love or pride too
Some common triggers are:
Stress/Anger
Childhood habit
Boredom or feelings of worthlessness
Social Influences or Peer pressure
Relationship Conflicts
Loneliness
Health Problems
Whatever
are your personal identified triggers, the unhealthy cycle remains the
same - these emotions drive you to overeat or make poor eating choice
not out of hunger,
you feel guilty about your eating choices, the emotional triggers
return, and the guilt returns.
Release the emotions by Acceptance and Emotional Grounding and Centering
The key to ending this pattern is to not abandon yourself when your
emotions go awry, but instead to invite them in, center and allow
yourself to feel your emotions.
Substitute the negatives emotional drivers for positive alternative
behaviors.
Identify and name the emotion (anger, sadness, guilt) and allow
yourself the privilege of being worthy of embodying these emotions.
Recognize that these emotions
are valid and have a right to be expressed - in a healthy manner. These
negative emotions are just as important as your positive emotions for
laying of the foundation for your overall psychological health and
well-being. Accept the negative emotion and try
to figure out what these emotions want from you. What thoughts are they
influencing in creation? Find other ways to fulfill yourself
emotionally, aside from eating. Center yourself by mediating and
focusing on only the raw emotion, identifying what led to
it, what actions/consequence can dissipate it. Mediation and other
relaxation techniques is a powerful tool to manage stress and therefore
decrease emotional eating. It also has the even more lasting beneficial
effects on health, even decreasing high blood
pressure and heart rate.
Substitute the negatives emotional drivers for the positive alternative behaviors
Through listening to your emotions, you’ll discover what it is you
truly want, and can create new strategies for deeper satisfaction.
It’s not enough to understand the cycle of emotional eating or even to
understand your triggers, although that’s a huge first step. You need
alternatives to
food that you can turn to for emotional fulfillment. If you’re
depressed or lonely, call someone you love and who always makes you feel
better, play with your beautiful dog or cat. If you’re bored, read a
good book or explore the outdoors.
Eat Well, Live Well
Make pleasure a priority in your life!
Make
it a priority to eat the highest quality and most delicious foods. Sit
down and savor every bite. Recognize the sensation of satiation and
learn not to when to stop
eating. Explore and be adventurous in creating mouth-watering,
well-balanced satisfying food, which will help to decrease the
likelihood of you making alternative food choices of poorer quality.
Make it a priority to
the most delicious healthy food that you can find in healthy portions
But do not just limit to your experiences surrounding food.
Take
relaxing bubble baths, get massages, smell the flowers on long lazy
walks, exercise regularly and do exciting things. Give your body other
ways to experience feeling
good, aside from eating
Seek The Support You Need
Seeking out help to overcome powerful emotions and triggers leading to
emotional eating is also essential in overcoming this issue. Your
toolbox to overcome
emotional eating should include:
Call a friend as a sounding board during times of stress
Journaling/blogging your feelings at the moment
Joining a group or meet up such as Overeaters Anonymous for additional support
Mental-health professionals and therapy many times is underrated as a
powerful tool in assessing and treating emotional eating
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