{"id":14877,"date":"2019-03-31T10:27:03","date_gmt":"2019-03-31T17:27:03","guid":{"rendered":"http:\/\/lifeandhealth.wordifysites.com\/?p=14877"},"modified":"2019-03-28T12:38:34","modified_gmt":"2019-03-28T19:38:34","slug":"14877","status":"publish","type":"post","link":"https:\/\/lifeandhealth.org\/food\/14877\/1014877.html","title":{"rendered":"How To Stop Stress Eating For Good, Part 2"},"content":{"rendered":"

In a previous article<\/a>, I addressed the definition of emotional eating, how to identify the differences between emotional and physical hunger, and ways to combat stress without reaching for food. However, the truth is, there may be moments where we still choose food for stress relief. In this case, the key is to simply choose healthier options to snack on.<\/p>\n

The fact is, emotional or stress eating can turn into a seemingly unstoppable cycle. You may have moments of victory, and moments where you finished half the tub of ice cream without thinking. Do not focus on the shame or guilt, but instead choose to keep moving forward. Sometimes the knowledge of not fulfilling your goals causes stress and can lead you to turn back to food. At this moment, it can leave you feeling even worse.<\/p>\n

The main thing to ask yourself is: Are you eating to satisfy your emotions, or to satisfy your hunger? This is crucial in being able to separate your feelings from food.<\/p>\n

Emotional or Stress Eating Affects Us\u2026<\/h3>\n

Mentally<\/strong><\/p>\n

The reason why it can be difficult to stop stress eating is because of the release of dopamine that occurs when you eat. This causes an addictive effect, causing you to want more. It makes you feel good. But ultimately, we know that food will not solve the root problems that are causing stress in our lives. Food s merely a temporary way to sweep our problems under the rug. It\u2019s important to address the issues and seek resolutions.<\/p>\n

Physically<\/strong><\/p>\n

Comfort foods may bring us emotional comfort for a moment, but the physical effects are not comforting. Naturally, stress eating involves overeating and consequently leads to weight gain, low energy and fatigue, eating disorders, high blood pressure, and other health risks such as diabetes, heart disease, high cholesterol, and cancer.<\/p>\n

Binge eating disorder is the most common eating disorder in America. It typically leads to a plethora of negative emotions such as anxiety, depression, low self-esteem, and more. In essence, binge eating is a much more intense version of emotional eating. If you struggle with this disorder, please speak with your doctor to address this any disorders to help you on your road to healing.<\/p>\n

Productive Ways to Cope with Your Emotions<\/h3>\n

What happens when you\u2019re feeling down emotionally, or under stress? You likely seek a distraction or some way to feel better. I would like to invite you to try incorporating prayer into your life. Take a moment to talk to God as a friend, expressing how you feel at the moment, and your need for help. You\u2019ll find yourself feeling much calmer and able to think clearly.<\/p>\n

Go for walk, get some fresh air, talk to a friend, hug your spouse, cuddle with your pet\u2026 there are many ways to cope with stress that do not have negative consequences. Over time, you will find yourself able to turn to healthy options to cope with emotions and stress.<\/p>\n

Good for Your Mind, Good for Your Body<\/h3>\n

As mentioned above, if you find yourself reaching for food, it is better to have a healthy snack. Seek snacks that can help you physiologically! Foods that contain vitamins, magnesium, fiber, and omega-3s will boost your mood, and is equally good for your health! The following categories contain top foods with the highest amounts of benefits:<\/p>\n

Magnesium<\/strong>: Whole wheat, spinach, quinoa, nuts, black beans, edamame, avocado<\/p>\n

Vitamin B6<\/strong>: Non-GMO soy products, bananas, watermelon, peanut butter, sweet potatoes, sunflower seeds, pistachios, figs, nutritional yeast<\/p>\n

Omega-3s<\/strong>: Seaweed, chia seeds, flaxseeds, hemp seeds, walnuts, edamame, kidney beans<\/p>\n

\u201cThe bottom line is to be mindful, be curious, and be compassionate,\u201d Carrie Dennett, owner of Nutrition by Carrie<\/a>, advises. \u201cTrying to stamp out stress eating will be futile\u2014and possibly even more stressful\u2014if you aren\u2019t looking for more meaningful solutions that can address the root causes of stress.\u201d<\/p>\n

Reflect on what is causing you to feel stress in the first place\u2014maybe a toxic person, life event, or matter at work\u2014and start there.<\/p>\n

The Link Between Thirst and Cravings<\/h3>\n

You might be surprised to know that dehydration could be mistaken for hunger or a desire to eat. The sensations are closely related! However, how do you know whether you\u2019re truly hungry or your body is simply asking for water? Here some signs you can keep an eye out for.<\/p>\n

Signs of hunger:<\/p>\n