Coping with Those Urges to Binge on Sweets
It starts with a little cookie because you're feeling a little blue, and it turns into 8 cookies, and before you know it the whole bag is finished. Then it's guilt of having eaten so many cookies followed by a decision to avoid all sweets completely till the next time the urges kick in. Why do we do that to ourselves?
One theory is that carbohydrates stimulate serotonin production and thus eating them is an attempt to self-medicate depression. In a series of studies led by Dr. Richard Wurtman in the Department of Brain and Cognitive Sciences, at MIT, the effects of different food components and other additives on our neurotransmitter functioning were studied. It is clear that certain nutrients in foods are precursors to neurotransmitters, and depending on the amount of precursors present in the food you eat, the more or less of a certain neurotransmitter is produced. High glycemic index carbohydrates (such as candy, cookies, white pasta and doughnuts) for example, increase our serotonin production more than low glycemic index foods (such as whole grains, fruits, and vegetables). Although this process may seem fairly straightforward, it is complicated by the fact that foods most often are made up of more than one nutrient, and how those different nutrients interact will also impact the production and release of neurotransmitters.
During stressful times our first impulse may be to pick up a cookie or piece of candy to help us cope. Unfortunately these frequent indulgences can trigger a cycle of weight gain, mood swings, guilt, and further depressed feelings.
What can one do to cope with these urges? Here are a few tips:
- Be honest with yourself about how deep your problems with food go. If your overeating or cyclic dieting has become a way of life you may have an eating disorder that requires professional assistance to overcome. NYU Multidisciplinary Eating Disorder Team.
- Become aware of your emotional triggers for eating. The next time you pick up a "comfort food" ask yourself why you are eating it. Bored? Do something you enjoy other than eating. Feeling neglected? Pamper yourself with a bubble bath or a good book.
- Distract yourself by doing something else. Chances are the craving will pass if you can avoid eating for 15 minutes.
- One great way to feel better fast? Exercise. Exercise stimulates the feel-better chemicals called endorphins and improves your mood.
- Drink a glass of water. Sometimes our body mistakes the feeling of dehydration for hunger.
- If you're hungry, eat, but eat well. Sugar cravings are the strongest when you are hungry. Eat good foods with a promise to yourself that if you want it you may have a dessert after your meal. Chances are you won't even want it once your hunger is satisfied.
- If you slip, don't beat yourself up over it. You're a work in progress. Mistakes will happen. Dust yourself off and keep trying.
- Don't completely deprive yourself. Find healthier substitutes for what you're craving. Try eating skim milk chocolate pudding instead of that large chocolate bar. Or allow yourself a small portion of the dessert that you are coveting so much. No food is totally bad. It's all in how much you eat of it.
- Be mindful of what you are consuming rather than grazing all day. A food journal can be very helpful.
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