Disordered Eating Series: Combatting Emotional Eating

 Emotional Eating: What is it??

                                                         

Emotional Eating involves the conscious or unconscious utilization of foods as sources of comfort when faced with challenges, stressors, boredom, loneliness, sadness, adverse situations and other life issues such as relationships, work related issues or financial hardships that may trigger negative emotions.

                                     

                                              

The Cons of Emotional Eating

While eating emotionally may temporarily bring comfort by acting as a distraction from the real underlying issues, this practice is associated with the following negative consequences:

• Cravings and consumption of high fat, high sugar, high salt and high calorie food items
• Losing sight of the underlying condition or conditions that trigger the emotion
• Binge eating or binge drinking episodes
• Impulsive eating
• Getting off track with weight loss or weight management goals
• A vicious and unhealthy cycle of overeating followed by a burden of guilt and more overeating  

How can we break the destructive cycle??

• Practice keeping a Food Diary or log of what you eat, how much you eat, where you eat, and the feelings or emotions at the time that you eat 
  
  
  
• Practice eating a variety of nutrient dense foods on a daily basis in adequate quantities to meet your bodily needs as well as hunger needs.  
• Make a conscious effort to refrain from eating when you are not hungry.
• Work on managing the underlying triggers by obtaining needed, constructive assistance and/or by engaging in stress management activities such as regular physical activity 3-5 days per week, practicing deep breathing, yoga, or utilizing an inspirational and affirmative mantra while you meditate. 
• Practice eating only when hungry and keep healthy snacks around such as nuts, seeds, fresh fruit, and vegetable sticks for when they are needed.
• Get a buddy (such as a family member or well trusted friend) for healthy eating and physical activity support and accountability. 

• Substitute healthier behaviors such as taking daily walks, listening to inspirational music that can lift your spirit, speaking and engaging with other human beings who have positive mindsets and who can "lift you up."
• Keep healthy food options around and refuse to keep in stock the tempting high fat, high calorie items, high sugar, high sodium items.  
• Pay attention to adequate hydration.  Make the conscious effort to consume at least 8-9 (8 ounce) cups or glasses of water daily.

                                                                        

 At the end of the day, the key is regaining control, managing your emotions and underlying triggers constructively, and seeing even small steps in the right direction as a win.  You can overcome in 2023 and beyond!! 

     

Lorna C. Hylledig Ed.D, MSPH, R.D, L.D