How to fight against food anxiety? 20 tips

In developed countries, it is very common to suffer from the dreaded anxiety; however, everyone faces this psychological problem differently.

Some make the wise decision to seek professional help and see what is behind their anxiety symptoms. Others, on the other hand, opt for less appropriate strategies to deal with it. Among the most common measures is overeating, that is, binge eating or adopting unhealthy behaviors with food.

This type of behavior, while common in the population, can also be a sign of a much larger problem, such as eating disorders.

As long as the snack between meals and excessive food consumption does not involve a psychological disorder, which requires the urgent intervention of a psychotherapist, it is possible to follow a series of tips to reduce this type of anxious behavior.

Let’s look at some tips for managing food anxiety, In addition to seeing foods that help to satiate and calm.

    How to fight food anxiety

    Here are some of the anti-stress habits related to eating habits.

    Habits to introduce

    There are a number of actions that one can try to take on a day-to-day basis to help control diet anxiety. In addition, if you are overweight or obese, the habits described below can contribute to weight loss, in addition to decreasing the percentage of body fat and running a lower risk of suffering from diseases such as diabetes or diseases. heart problems.

    1. Drink more water

    It is common for thirst to be confused with hunger. At the end and in the head it feels like the stomach is empty and needs to be filled..

    A very useful tip is that if you feel like eating late, to determine whether you are really hungry or not, you should take a large glass or two of water. In case the hunger persists, it is possible to follow the following tips.

    2. Eat healthy snacks

    If after drinking water you find that the urge to eat is not calmed down, you can try to curb hunger by eating healthy snacks.

    A piece of fruit, pickled vegetables, raw carrots and other vegetables are a great option to quench your appetite after hours.

    These foods are generally high in fiber and low in calories., Which makes you feel full relatively quickly, and in case you haven’t had enough yet, you can eat a little more without risking weight gain or feeling guilty.

    3. Infusions

    Another very suitable option is to take infusions. There are all kinds and flavors on the market, which can be a great way to trick the brain into thinking it’s eaten.

    Particularly recommended are those that have aromas such as mint, mainly because of its sweet aroma.

    Herbal remedies like valerian, passionflower, orange blossom, and lemon balm they are ideal, first, for filling the stomach and killing hunger and, second, for calming anxiety.

    4. No stimulating drinks

    Not all infusions are valid. Exciting drinks like tea or coffee, even if you don’t put sugar in them, are not suitable options..

    The reason is that they stimulate, causing subsequent nervousness, which can make the desire to eat even more powerful.

    5. Chew gum

    Daily chewing gum can help reduce nearly 1,000 calories per month, according to a study by the Wrigley Science Institute. Among the factors that could contribute to this, it has been hypothesized that chewing gum is generally sweet, so that its sweet taste helps to satisfy the desire to eat something sweet.

    In addition, chewing produces a relaxing effect, increasing blood flow to the brain.

    However, this seemingly harmless treatment should not be abused, as its overconsumption may produce laxative effects which can escalate into chronic diarrhea.

    6. Eat frequently throughout the day

    One of the myths about losing weight and controlling anxiety about food is diet. This belief is totally wrong, and it’s just how it helps encourage the urge to eat more than you think.

    Eat often, especially five times a day, with well-defined schedules and no more than three hours between meals helps to avoid overeating.

    Eating several times a day makes it difficult to feel hungry between meals, and in case you want to bite, the idea that it is not worth eating when there is so little left for the next meal helps to keep you going. ‘avoid this itching.

    On the other hand, the longer you eat, the more likely you are to lose control and become a tip.

    7. Sleep well

    Sleep less than the recommended 7 hours it can cause increased hormone production that stimulate appetite.

    Also, by making yourself feel tired, you can go to the refrigerator more often to see if your energies are restored while having a snack.

      8. Exercise

      Exercise reduces appetite and helps calm anxiety through the release of endorphins.

      No need to do strength exercises or run a marathon. You just need to walk around the neighborhood for half an hour, at a gentle pace and paying attention to street furniture. This will help you calm down and disconnect from all the anxiety you are suffering from.

      However, if you opt for more physically and mentally demanding exercises, such as going to the gym or learning about dancing, aerobics, swimming or any other type of directed activity, these are great options for killing hunger. in addition to helping to be in good shape.

      People who adopt healthy habits in their lives are less likely to follow unhealthy habits in other ways.. Thus, exercise can indirectly contribute to good eating habits.

      9. Eat more calmly

      With the pace of life that people live in industrialized societies, it is normal that they hardly spend ten minutes eating. They are eaten in a hurry, without tasting or chewing properly.

      The ideal is to try to make food a time of peace and quiet., And do it as if it were a ritual. Devote a minimum of 20 to 25 minutes, as the feeling of fullness begins to appear when you take this period of time to eat.

      It is also appropriate that after you have finished eating, get up from the table to avoid repeating the meal or brew the coffee combo and have another dessert.

      Also, to do this, poor digestion with its corresponding problems in the bathroom is avoided.

      10. make the shopping list

      It is very important be clear about what you are going to buy when you go to the supermarket. On many occasions, especially when the shopping list is not at all ready, the constant bombardment of promotions, offers and brightly colored ads has its main psychological effect: that of buying things that you don’t need. .

      So without the prepared list, you’re more likely to buy that two-for-one deal of chocolate pastries or chips at a 20% discount.

      Listing is not a foolproof method, but it will help you be more focused on what to buy and what you really need to buy.

      Make the mental effort to buy only what is listed this is very important and, if possible, it is better to go shopping after lunch, because you will have a full stomach and will not fall into temptations the fault is hunger.

      Saturated and calming nutrients

      In addition to healthy habits that allow you to have better control over the desire to eat, there are several foods which, by virtue of their nutritional composition, contribute to greater satiety and also to a greater feeling of well-being. Below are the nutrients involved in anxiety reduction and the foods they are found in.

      1. Tryptophan and serotonin

      Animal proteins, found in fish, meat, eggs and dairy products, as well as vegetables such as bananas, pineapples and nuts are a good source of tryptophan, an essential amino acid that has a calming effect on the body.

      This substance, after undergoing several metabolic cycles, turns into serotonin, A neurotransmitter linked to appetite and mood control

      2. Complex carbohydrates

      Complex carbohydrates, found in bread, rice, grains, lentils, and many more, are linked to increased serotonin, as is tryptophan. The recommended is which have a high percentage of fiber and a lower glycemic index. This means that blood sugar does not rise as quickly.

      This results in a longer time that you are full, besides which there is no drastic increase in glucose levels.

        3. Omega 3

        This fatty acid is found in blue fish and nuts. This substance has been linked to reduced anxiety levels.

        4. Magnesium

        Nuts are a very good source of magnesium, Which helps calm nervousness. It is enough to take between 3 and 4 nuts per day.

        5. Isoflavones

        Soy contains isoflavones, consumption has been linked to an increase in the amount of leptin in the body, known to be the appetite suppressant hormone.

        6. Fiber

        All foods high in fiber are saturatedEspecially those that contain soluble fiber because they absorb more water.

        These foods include leeks, legumes, nuts, brewer’s yeast, brown rice, wholegrain pasta, thistle, onion, artichokes, garlic, or chicory.

        7. Vitamin B3

        Peanuts and raw walnuts are an excellent source of vitamin B3, Especially niacin. This substance has been linked to the reduction of insomnia.

        In order to get this nutrient, it is very important to consume nuts without roasting.

        8. Licorice

        Consuming around 3.5 grams of licorice (root, not candy!) Has been shown to help reduce anxiety about eating, as well as reduce hunger and reduce the percentage of body fat.

        It is important not to abuse, As it can cause arrhythmia and hypertension.

        9. Capsaicin

        What makes chili peppers spicy is capsaicin, a substance that reduces hunger pangs and helps increase calorie expenditure.

        The reason spicy foods consume more energy is linked to thermogenesis: spicy foods release more heat, which causes more energy to be expended. Coincidentally, this also contributes to a greater degree of satiety.

        However, it is very important not to overdo the spicy or take it every day, because by introducing it as a common ingredient in the diet, the body can get used to it and stop producing the above-mentioned effect.

        In addition, spices can damage the stomach.

        10. Oleic acid

        Oleic acid, present in oil, is a fat and, in addition, the food that contains it is high in calories. But that doesn’t mean it doesn’t help alleviate hunger, on the contrary. This compound, when it reaches the intestine, turns into oleoiletanoamide, which slows hunger.

        This is why extra virgin olive oil is a food that should not be missed in any kitchen and included as much as possible. A good breakfast of a slice of wholemeal bread with oil is a great way to start the day.

        Bibliographical references:

        • Bulik, CM, Sullivan, PF, Fear, Joyce, PR (2007) Eating Disorders and Substantive Anxiety Disorders: A Controlled Study. Acta Psychiatrica Scandinavica. 96 (2), 101-107.
        • Herman, CP and Polivy, J. (1975). Anxiety, moderation and eating behavior. Journal of Anomalous Psychology, 84 (6), 666-672.

        Leave a Comment