Why every time I get my nerves, I am outlining? Does it use something to eat when I have anxity, or only worsens things because it makes me feel bad? The relationship of humans with food has a huge physiological component, but is also affected by emotions. Dietitian-Nutritionist Consuelo Tarrasó analyzes the causes of Build anxiety
Difference between emotional hunger and physical hunger
Physical hunger
Physiological hunger is the mere biological need to get food for obtenero the energy and nutrients necessary to perform our vital functions. «It appears gradual as a sign that the body sends us so that we know that nutrients and energy are needed. It can be satisfied with any type of food. When we eat to satisfy physical hung Nutrition in eating treastors (GE-NUTCA) of the Academy.
Learning to give our body needs it is one of the first steps to generate a relationship with the comment. «Eating is a basic necessity. If we do not feed sufficiently, different mechanisms will be launched that will activate the impulse of looking for food. The more we ignore Ham’s signs the wishes for eating and the obsession with food, giving rise to eating disproportionately,» says the expert. Here it is not about having a volunteer force to not corner, hay to do it because it is a vital need in the same way that we match gasoline to the car or load the mobile so that it works.
These son some of the sensations he informs of physiological hunger:
- Slight sounds or roar in the scam
- Sleepiness
- Light headache.
- Thoughts around food
- Difficulty of concentration.
- Stomach discomfort
- Irritability
- Weakness
Emotional hunger
In this case, food is used with the intention of feeling better. «We are promoted by emotions, such as these, tristza, frustration … there is no real need for nutrients, but a search to calm an emotion,» said Tararasó.
A part of the act of eating – adds the expert – «is always emotional and is necessary to have a healthy relationship with food. The act of eating is linked to multiple experiences, such as diffrute, sociabilization and mentions of censsels.» The pathological arises when we eat to fill a vacuum that is not attends to the stomach, but is emotional. This hunger contributes an unraveling relationship with food. «The patient is not able to regulate the autumn so that no sea with food, but will not reach full satisfaction with the food if he does not first satisfy his emotional need,» he warns.
How to detect if it is emotional hunger?
We can ask ourselves: What am I eating for? Do I use food to alleviate uncomfortable ethmocions? Then you have to work on those, identify them, satisfy the managing in an adequate and conscious way. Otherwise, food never goes a satiety producer and can end up aggravating the problem.
Tarrasó points out some factors that lead to emotional hunger:
- Stress-anity
- Need to reward
- Boredom
- Loneliness
- Continuous tiredness
Why do we experience and anxity to eat?
Paradoxy, restricting physical hunger can lead to anxiety for eating. There are those who generate a certain form mental interference so as not to attend to the feeling of physical hunger. It is usual in very strict people (I do not go to a couple to stop because I have not finished this report), or in those sometimes a diet in a regular basis (I am not going to shield hunger because I want to lose weight).
«The latter experience a disconnection with the body. They disconnect from the internal signals and the well -known ‘mental mentality diet’ is installed characterized by regulating the behavior based on external rules of ‘mental hunger’. Well?», Says the expert. When this denial of hunger signs extends over time, that intensification is intensifying. «Cadada time costs more to detect them and serve them in a member way. A port entry to the impulse opens and ends up eating more (overingesta).»
To prevent these situations from leaving our hands, the first step to improve the relationship with food is to address physiological hunger. The second step, identify what is causing that anxity to eat. Tarrasó lists some factors for which you could originate the anxity to eat.
- Omocional of discomfort. The food becomes an award or a form of self -approves love or tranquility.
- Hormonal deregulation. Hormones such as cortisol (associated with these) and insulin can influence appetite.
- Diet cycles. Restrictive diets can cause anxity to the corner when the body feels that it does not obtain the obtained nutrients or energy (effect and-pose).
- Hourly disorder. When few foods are ingested throughout the day, they can seize some desire to eat at the last minute of the day. It is the ‘night dining syndrome ”.
Symptoms and signs that you are eating by anxity
- Emotions. It is coming by stress, boredom, tristza or loneliness, not because of a need for physical need.
- Repentine impulse. The disarking of eating appears in a repentine way, general accompanied by a feeling of despair.
- Guilt and/or shame. The person is the awareness that he is eating without control and that it is not positive for his health.
- Feeling of lack of control. Excess foods are ingested, without being aware in many occasions of the quantity.
- Dissatisfaction. After eating, you can still be dissatisfied eponocial.
- Unhealthy foods. Tendency to abuse sweet foods, pastries, salad snacks … Anxity does not usually satisfy with a broccoli dish, but cable with a bag of jelly beans or a chocolate palm.
Impact on physical and mental health
| Effects of eating anxiety | ||
| A cutting period | A long term | |
| Physical | Indigestion Swelling stomach discomfort | Metabolic alterations: Type 2 diabetes Increase in triglycerides |
| Minimum | Relief feelings of guilt, shame or more anxity | Cycles of guilt cycles |
Strategies to control anxiety in corner
Conscious comedy (corner awareness)
It has a solid base of research that supports its effectiveness. «See in eating in a conscious way, paying attention to food, a signs of hunger and sacity, and ours while eating. Aumma awareness about the eaten and how you eat it,» he explains. Expert.
Piercings for eating
As with the anti-Ansiety patches and acupuncture points for the anxity to eat, «there is no evidence of scientific hay of its effectiveness.»
Sport
One of the best strategies. «It has a wide scientific response. When practicing sports, endorphins are released that help anxiety and stress. Porso is so convenient for regularity of regularity.»
Anti -stress clinics and retreats
They can be useful, as long as they have an integral focus and evidence -based programs and interventions are applied to approach anxity, eating habits and movine from a friendly place.
RELATIONSHIP WITH FOOD DURTA DISORDERS (TCA)
Not all people who experience anxity for food present an eating disorder (TCA). «On the other hand, all eating disorders present anxity to food, either by eating in excess or restricting food,» says the expert.
Son complex disorders that required multi-interdisciplinary professional treatment, where different health professionals, psychology, nutrition… participated.
How to support someone who suffers anxity to eat
- Listen without judging. It is important that the person feels heard and understood.
- Foster mental health. Encourage professional help from the area of psychology if anxiety is recurring.
- Support healthy habits. Promotes a varied diet, far from standard tax dies.
- Avoid comments about the body. Comments on weight or food are usually harmful. Gordophobia can aumm the feeling of isolamient and aggravate the anxiety to eat as a form of comfort.
Practical tips for management anxiety for is
- Identify emotional shooters. Being a concept of when and why the anxity to eat arises.
- Food routine establishment. Start from restrictive patterns, have a food varies and have a time structure.
- Conscious consultation. Practice the conscious food and give a attempt to the signs of the body and approach care.
- Find alternatives to handle stress. Meditacia, yoga, walking for tensions to release … look for moments of quality with oneself.
- Avoid negative terms. He stares the import of measuring the words and avoiding those terms that imply rigidity or rotunda reactions, such as ‘control the anxiety to eat’ or ‘remove anxity to eat’. Better resort to more friendly twists such as ‘management of anxiety’ or ‘regular hunger’.
Is it possible to overcome anxity to eat?
First of all, the anxity to eat is not something for Sentse ashamed or guilty. «It is often a natural response to the exciting challenges of life, a mechanism of the body and mind to proportion to consolve or relief in moments of stress compassion and empathy towards ourselves, instead of whipping ourselves,» explains Tararrasó.
Feeling anxiety for eating do not mean that we are weak, or have no control. “Many times, it is simple a strategy that the body and mind adopt when we have not learned other ways to handle our emotions or our thoughts. The question is to learn new regulation, more there.
The dietitian-nutritionist affects that we can all seek comfort in a meal that pleases us, which makes us feel good. “If it is frequently produced, we must seek help and tools, such as psychological and nutritional therapy.
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Consuelo Tarrasó. Member of the Academy and the Nutrition Specialization Group in Eating Disorders (GE -NUTCA) of the Spanish Academy of Nutrition and Dietetics. She is a Higher Technician in Dietetics, graduated in human nutrition and dietary by UV, Master in Personalized and Community Nutrition. Realmenta works as a clinical nutritionist dietitian with a specialty accredited in eating disorders (TCA) and is coordinated of the CTA Clinic Clinic Clinic (Valencia). It combines clinical work with teaching in different entidas and university, I impart the nutritional intervention in the TCA.
