In the act of eating, although it may seem like a simple physical act, psychological variables are also involved. For this reason, in recent times there is some awareness of how emotional state affects our eating and how it affects our emotional state.
In fact, as we explained in the article “Nighttime Eating Syndrome: Causes, Symptoms and Treatment of This Eating Disorder,” anxiety or depression can cause a person to experience strong desire. to eat. However, food anxiety can have different causes: psychological, endocrine, contextual, etc.
In this article we will talk about food anxiety and what we can do to reduce it.
How to eliminate food anxiety
Reducing food anxiety is possible if different strategies are implemented which include mental, nutritional, lifestyle, etc. aspects at the same time. But what are these strategies? In the following lines, we explain them to you.
1.5 meals a day
Nutritional factors play a very important role in the development of food anxiety. In this way, the hours we eat and how many times we eat it per day it affects our level of hunger. If we have a more or less fixed schedule, we give a message to the body when we are going to eat food.
On the other hand, take 5 meals a day it is essential that the body is well nourished and that it is less likely to itch between hours. If we feel full, the anxiety related to eating is reduced.
2. Remove unwanted foods from your sight.
Often times, anxiety about eating can arise because we’ve seen that chocolate bar in the fridge or those cookies in the kitchen cupboard. There are foods that are irresistible temptations, especially those high in fat and sugar.. Indeed, food stimulates the same brain regions as drugs, because it is advisable to reinforce certain behaviors.
A biological strategy is used to repeat pleasurable behaviors and promote the survival of the species. The strengthening zone, which is the brain region involved in this process, is located in the ventral tegmental zone.
3. Eat complex carbohydrates
Our food can make us more or less hungry during the day. An example of this is when we eat industrial baking and foods that cause hyperglycemia. We may feel full right now, but soon we feel great anxiety about eating. The best alternative is to eat foods containing complex carbohydratesFor example, brown rice, which keeps blood sugar at bay and keeps us tipping longer.
Anxiety about food can also appear when we don’t have healthy habits that allow us to be disciplined. That’s why exercising and eating healthy foods keeps us on track and helps us with our overall well-being. Positive self-esteem, which increases if we are not obsessed with sports training, also affects our mood. It also has an impact on not feeling anxious about food..
5. Train Mindful Eating
Mindfulness is an ancient practice that has its origins in Buddhist wisdom, and which enables a person to experience the present moment, in connection with himself and which helps to adopt a mentality of self-compassion.
Mindfulness can also be linked to food, This is called mindful eating. This practice allows a shift towards a healthy life, towards meeting our own body and what we eat, which allows for greater enjoyment of food, better health and reduces anxiety about eating.
6. Be aware of what you eat and find out
But not only can you become aware of what you are eating by eating mindfully, but you can also learn about food and nutrition, which will provide you with knowledge and help you choose the foods that will help you. to feel better. Eat foods low in sugar, high in fiber, or high in protein these are options that will allow us to reduce anxiety about eating. Your body will surely appreciate it, and so will your mind.
7. Go to the psychologist
There are many habits that we have that can affect our well-being, and the same can happen with lunch. Additionally, some people may experience emotional issues or disorders that cause anxiety about eating. We talked about nocturnal eating syndrome before at the start of this article, but there are other disorders, for example, binge eating disorder, which are also linked to anxiety.
On another side, depression can cause a person to ingest large amounts of food. Therefore, there may be a psychological problem after eating anxiety that needs to be treated by a specialist, and psychologists can do a great job in this regard.
A current which is more and more accepted and in which the work of the psychologist is extremely important is the psychology of food. And this is it our mind and body are closely linkedAnd that is why food anxiety can be understood from this discipline.
Food Psychology covers interesting topics such as: What Foods Affect Our Mood? O: How is managing emotions crucial to following a diet?
- If you want to know more about this field, you can read the article: “Food psychology: definition and applications”