It has happened to many of us: we are bored or sad, nervous or stressed and we find ourselves visiting the fridge more than we would like. Cravings or the urge to snack is your body trying to tell you that you need good nutrition in order to function well. However, sometimes it can seem like the urge to eat is a bit excessive.
For example, you just finished lunch 20 minutes ago and you already want dessert. Maybe it happens every day: you find yourself craving snack after snack, sweet, salty, chips, chocolate, etc. But why?
It is normal to experience an increase in appetite after exerting yourself in the gym or during your menstrual cycle, pregnancy or lactation. But if you feel like a bottomless pit, you may have a problem.
Luckily, changing a few daily habits can help you keep your appetite and urge to eat under control so you can actually eat when you feel hungry and your body needs it.
What is food anxiety?
The anxiety to eat is that state in which one eats without really being hungry. It is characterized by the feeling of a great need to eat all kinds of food impulsively.
The person, even if they are not hungry, usually eats to be satisfied. This usually happens during an unresolved emotional conflict. So, the person eats only to satisfy emotional needs, not physical ones.
The problem is not food, but the causes of constant and compulsive eating. The person who suffers from this disorder enters a vicious circle from which it is difficult for him to get out.
Causes of anxiety about food
Many can be the causes behind suffering from anxiety about eating. From boredom, stress, anxiety disorder, fear, depression, unresolved family problems, low self-esteem and even hormonal imbalance and poor nutrition. Below we will look at some of the most common causes and how to fix them.
1. Low self-esteem
In a recent study published in Science Direct, the relationship between low self-esteem and eating problems binge eating in English or binge eating disorder was evaluated.
The vast majority of research on self-criticism has focused on its role as a specific factor of personality vulnerability in phenomena related to depression.
In a study of 236 patients suffering from binge eating disorder, the study supported self-criticism, self-esteem, depressive symptoms, and overvaluation of weight and self-image as distinct, though related, constructs.
The study showed that the relationship between self-criticism and weight overvaluation was partially explained by low self-esteem and depressive symptoms.
This means that people who have a negative personal image tend to punish themselves with food. That is, self-sabotaging your diet and healthy habits with excessive consumption of hollow calories (ultra-processed food) and then punishing yourself again with excessive food restriction.
2. Difficulties in interpersonal relationships
Just as those who suffer from binge eating disorder tend to suffer from low self-esteem, they also tend to have problems or difficulties when it comes to relating to other people.
Many people suffer from social anxiety, fear of speaking to strangers and interacting with others, embarrassment, and even fear of speaking in public. If we find it difficult to express what we feel or say what ails us, this can trigger an anxiety disorder.
In anxiety disorders, food is often used unconsciously to mask some conflicts instead of treating them in therapy or coping. This is because some foods, such as chocolate, give the body a short shot of dopamine, a neurotransmitter linked to pleasure.
3. Emotional imbalances
A study published in The Journal of Nutrition suggests a higher consumption of energy-dense snacks, such as sweet and fatty foods in most people who suffer from some type of emotional imbalance. However, these associations were stronger in women with depressive symptoms.
4. Work on learning to manage emotions
One of the biggest causes of this type of disorder is not knowing how to treat the problem. Although many people suffer from eating disorders or psychological trauma, there are many who know or have learned how to deal with them.
One of the best ways to cope with these types of problems is to go to therapy and, with the help of a professional, find real solutions that fit one’s life.
5. Food as the only source of pleasure
Sometimes boredom or a lack of outside stimuli can cause anxiety about eating. It is no coincidence that during the current COVID-19 pandemic, given the measures taken by governments and the suggestions of the WHO, many people went to the kitchen to combat the boredom and stress generated by confinement.
It is important to note that there are many other ways to deal with both boredom and depression and even stress. The human being is coded to be attracted to look for food, since thanks to this, we have been able to survive and evolve for so many years. However, modern humans are very new in evolutionary terms and our brains still don’t understand that we don’t lack food and don’t need to store as many calories around our hips.
10 ways to control food cravings
There are many tricks, both psychological and real solutions, from diet to activities and vision changes on the way we deal with this situation. Next we will see some of the most effective.
1. Work on your self-esteem
For some this may sound very difficult, but today thanks to the scientific literature, we know many tricks that can help us improve. That voice in your head that tells you “you’re doing it wrong”, “you look bad”, etc. can be very harmful. Strive to silence her and debate with her. She starts to be kinder to yourself and treat yourself like you would treat a friend. If you’re wrong, try to challenge the negative thoughts and see the bright side.
2. Identify the situations where it occurs
To know how and when to act, it is necessary to understand certain patterns that are repeated over time. Experts recommend keeping a journal where you write down everything that goes through your head at times of greatest anxiety.
Write down how you feel and what you are thinking, also write down what is happening around you. This will help you to know your patterns of behavior with food.\
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Once you find a pattern, you will be able to clearly know why you are eating too much: Is it boredom? Is it stress? Is it depression?
When you know the reason it will be easier to find solutions. For example, if you are bored you can go for a walk or call a friend, if you are stressed you can meditate or do breathing exercises, if you are sad you can talk to a friend, listen to music that puts you in a good mood or seek professional help.
3. Perform relaxation exercises
According to a study published in the International Quarterly Journal of Research in Ayurveda, there are several forms of meditation that help lower stress levels in the body. The meditation process brings the mind into a state of internal observation.
This deep inner Self is consciousness. The internal faculty is the active consciousness, which is constantly changing. Going beyond the inner faculty provides inner peace and happiness, which eliminates the accumulated stresses of life.\
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In addition, meditation has been found to help calm obsessive thoughts, and controlling the rhythm of breathing helps lower blood pressure. arterial and pulsations.
4. Work on learning to manage emotions
Part of the acclaimed emotional intelligence is strongly related to the ability to manage emotions. This is linked to the ability to manage the reaction, that is, impulsivity.\
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To manage impulsivity, everything from therapies to exercises as simple as taking a deep breath and counting to one hundred before acting, speaking, starting or continuing a fight or binge
5. Look for other types of rewards
Many people use food as a reward. Unfortunately we grow up with the tradition of receiving food (usually ultra-processed) as if it were a prize. This generates a vicious cycle in which we see food as a kind of prize (we deserve it or we win it).
Try looking for another type of reward like a massage, taking a bubble bath or even going for a walk and spending some enriching time with your loved ones or friends.
6. Get enough sleep
Sleep is closely related to the hunger hormones leptin and ghrelin. Leptin is a hormone that reduces appetite and ghrelin stimulates it.
When you’re sleep deprived, leptin levels drop and ghrelin spikes, so it’s no wonder we get hungry when this happens. Also, when you’re exhausted, your body looks for a quick fuel source like glucose.
These simple carbs trigger something of an appetite roller coaster, giving you a quick energy boost followed by a sugar crash that leaves you craving even more, and so on.
7. Perform physical activities
Physical activity is one of the best tools to effectively end anxiety and stress. When you exercise, your body triggers adrenaline that helps you stay focused and also releases endorphins, which improve our mood and make us happy.
So if you feel like you might eat a horse, put on your shoes and go for a few laps, you’ll come back energized and with a clear head!
8. Drink water
Thirst and hunger signals come from the same part of the brain, the hypothalamus, making it difficult for the body to tell the difference between the two. Try to drink enough water a day and stay well hydrated.
If you are struggling to reach your liters per day target, it is recommended to keep a bottle of water on hand at all times so you remember to take a few sips throughout the day.
9. Take care of the diet
Most ultra-processed foods have been designed to taste as addictive as possible. High fructose corn syrup, for example, activates a part of the brain related to addiction, the same part that is activated by drugs. This syrup can be found in many processed foods such as dressings and even cereals disguised as “healthy”.
Try to maintain a healthy and balanced diet, rich in nutrients. Include lots of fruits and vegetables and make sure you reduce the amount of ultra-processed foods, you will see how your appetite decreases and your health improves.
10. Seek help from a professional
There are many great tips for fighting anxiety. However, in cases of severe eating disorders, it is best to consult a professional who can help you overcome them.
Not only is the problem always psychological, you may also be suffering from a medical condition. If you’ve already tried all the rabbits and are still eating non-stop, see a doctor to rule out any health problems.
Diabetes, hyperthyroidism, depression and anxiety, medication intake, and even pregnancy can significantly increase appetite.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.