In developed countries it is very common to suffer from the much feared anxiety ; However, each person faces this psychological problem differently.
There are those who take the wise step of seeking professional help and seeing what is behind their anxiety symptoms. Others, however, opt for less appropriate strategies to cope. Among the most common measures is overeating, that is, binging or engaging in unhealthy behaviors with food.
This type of behavior, although common in the population, can also be a sign of a much larger problem, such as eating disorders.
As long as snacking between meals and excessive consumption of food does not represent 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 anxiety-inducing behavior.
Let’s look at some Tips to deal with anxiety about eating in addition to seeing foods that contribute to satiating and calming down.
These are some of the anti-stress habits that have to do with eating habits.
Habits to introduce
There are a series of actions that you can try to apply on a daily basis that will help control anxiety about eating. Furthermore, if you are overweight or obese, the habits described below can contribute to weight loss, in addition to reducing the percentage of body fat and having a lower risk of suffering from diseases such as diabetes or heart problems. .
1. Drink more water
Thirst is often confused with hunger. After all there is a feeling that the stomach is empty and needs to be refilled.
A very useful tip is that, if the urge to eat appears at odd hours, to identify whether or not it is really hunger you should drink one or two large glasses of water. If hunger persists, you can continue with the following advice.
2. Eat healthy snacks
If after drinking water you see that the craving for food does not subside, you can try to combat hunger by eating healthy snacks.
A piece of fruit, pickled vegetables, raw carrots and other vegetables are an excellent option to satisfy your appetite after hours.
These foods usually have a lot of fiber and few calories which makes you feel full in your stomach relatively quickly and, if you are not yet satisfied, you can eat a little more without the risk of gaining weight or feeling guilty about it.
3. Infusions
Another very suitable option is to take infusions. There are all types and flavors on the market, which can be a good way to trick your brain into thinking you are eating it.
Especially recommended are those that have aromas such as mint, due, above all, to their sweet aroma.
Herbal remedies such as valerian, passionflower, orange blossom, and lemon balm They are ideal for, first, filling the stomach and killing the appetite and, second, for calming anxiety.
Not all infusions are valid. Exciting drinks such as tea or coffee, even if they do not contain any sugar, are not suitable options.
The reason for this is that they stimulate, subsequently causing greater nervousness, which can make the desire to eat become even more powerful.
5. Chewing gum
According to a study conducted by the Wrigley Science Institute, chewing gum daily can help reduce almost 1,000 calories per month. Among the factors that have been hypothesized to contribute to this is that chewing gum is normally sweetened, in such a way that Its sweet flavor helps satisfy the desire to eat something sugary.
In addition, chewing produces a relaxing effect, increasing blood flow to the brain.
However, this seemingly harmless treat should not be abused, since Overconsumption can produce laxative effects which can degenerate into chronic diarrhea.
6. Eat frequently throughout the day
One of the myths about losing weight and controlling food anxiety is dieting. This belief is totally wrong, and it is precisely the way in which it contributes to encouraging the desire to eat more than one should.
Eat often, especially five times a day, with well-defined times and that no more than three hours pass between meals. helps prevent binge eating.
Eating several times a day makes it difficult to feel hungry between meals, and if you do want to snack, the thought that it is not worth eating when there is so little left for the next meal helps avoid this snacking.
On the other hand, the longer you go without eating, the more likely you are to lose control and binge.
7. Sleep well
Sleeping less than the recommended 7 hours can increase hormone production that stimulate the appetite.
In addition, when you feel tired, you may go to the refrigerator more frequently to see if you can regain your energy by having a snack.
8. Exercise
Exercise reduces appetite, in addition to helping to calm anxiety thanks to the release of endorphins.
You don’t need to do strength exercises or run a marathon. All you have to do is take a half-hour walk through the neighborhood, at a gentle pace and paying attention to the street furniture. It will help you calm down and disconnect from all the anxiety you are suffering.
However, if you opt for more physically and mentally demanding exercises, such as going to the gym or taking up dancing, aerobics, swimming or any other kind of directed activity, they are very good options to kill hunger, in addition to helping to feel better. in good shape.
People who follow healthy habits in their lives are less likely to follow unhealthy habits in other aspects. Therefore, exercising can indirectly contribute to following good eating habits.
9. Eat more calmly
With the pace of life in which we live in industrialized societies, it is normal to only take about ten minutes to eat. They are eaten in a hurry, without tasting the flavor of the food or chewing it properly.
The ideal is to try to make food a moment of peace and calm, and do it as if it were a ritual. Dedicate a minimum of between 20 and 25 minutes, since the feeling of satiety begins to arise when you have been eating for that period of time.
It is also appropriate that once you have finished eating, get up from the table to avoid repeating the meal or making the coffee combo and then return to have another dessert.
Furthermore, by doing so, poor digestion with its corresponding problems in the bathroom is avoided.
10. Make the shopping list
It’s very important be clear about what you are going to buy when going to the supermarket. On many occasions, especially when you do not have a shopping list prepared at all, the constant bombardment of promotions, offers and brightly colored advertisements exert their main psychological effect: that of buying things that are not needed.
So, without the list prepared, you are more likely to buy that two-for-one offer on chocolate-filled buns or chips that are 20% off.
Making the list is not a foolproof method, but it will help you be more focused on what you have to buy and what is really necessary to buy.
Make the mental effort to buy only what is on the list It is very important and, if possible, it is preferable to do the shopping after eating, since your stomach will be full and you will not give in to temptations that are due to hunger.
Satiety and calming nutrients
In addition to healthy habits that allow you to have better control over your desire to eat, there are several foods that, due to their nutritional composition, contribute to greater satiety and, also, a greater sense of well-being. Below are the nutrients involved in reducing anxiety and the foods in which they are found.
1. Tryptophan and serotonin
Animal proteins, present 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, is transformed into serotonin a neurotransmitter that is related to the control of appetite and mood
2. Complex carbohydrates
Complex carbohydrates, present in bread, rice, cereals, lentils and many more, are related to an increase in serotonin, as is the case with tryptophan. What is recommended is that have a high percentage of fiber and have a lower glycemic index. This means that blood glucose levels do not rise as quickly.
This has the effect of a longer period of time in which you are satiated, and there is no drastic increase in glucose levels.
This fatty acid is found in oily fish and nuts. This substance has been linked to a reduction in anxiety levels.
4. Magnesium
Walnuts are a very good source of magnesium, which helps calm nervousness. It is enough to take between 3 and 4 nuts daily.
5. Isoflavones
Soy contains isoflavones, the consumption of which has been linked to a greater amount of leptin in the body, known to be the hormone that suppresses appetite.
6. Fiber
All foods with a high fiber content are satiating especially those that contain soluble fiber, since they absorb more water.
Among these foods you can find leeks, legumes, nuts, brewer’s yeast, brown rice, whole wheat pasta, thistle, onion, artichokes, garlic or chicory.
7. Vitamin B3
Raw peanuts and walnuts are a great source of vitamin B3, especially niacin. This substance has been linked to reducing insomnia.
In order to obtain this nutrient, it is very important to consume unroasted nuts.
8. Licorice
It has been seen that the consumption of about 3.5 grams of licorice (the root, not the candy!) contributes to reducing food cravings, in addition to reducing hunger and being related to a lower percentage of body fat.
It is important not to abuse since it can cause arrhythmia and hypertension.
9. Capsaicin
What makes chili spicy is capsaicin, a substance that reduces the feeling of hunger and contributes to greater caloric expenditure.
The reason why spicy food causes more energy to be expended has to do with thermogenesis: spicy food causes more heat to be released, causing more energy to be expended. Coincidentally, this also contributes to a greater degree of satiety.
However, it is very important not to abuse spicy food or take it every day, since if it is introduced as a common ingredient in the diet, the body can get used to it and stop having the aforementioned effect.
Additionally, spicy food can harm the stomach.
10. Oleic acid
Oleic acid, present in the oil, is a fat and, in addition, the food that contains it is high in calories. But it does not mean that it does not contribute to satisfying hunger, on the contrary. This compound, upon reaching the intestine, is transformed into oleoylethaneamide, which stops hunger.
This is why extra virgin olive oil is a food that should not be missing in every kitchen and should be included whenever possible. A good breakfast based on a slice of whole wheat bread with oil is a good way to start the day.
