What do you think about when you hear the word relationship? There are many types of relationships, like those with a spouse or significant partner, children, grandchildren, friends, co-workers, neighbors, etc. However, the relationship I’m thinking about today is the one related to food. Most people don’t correlate food as a relationship, but for many, it’s an unhealthy balance. Food is often used as a substitute or a bridge for emotional distress, loneliness, fatigue, or any other psychological issue. Rarely is obesity and overeating related to hunger. Rather, the overindulgence and binging, or on the other spectrum, bulimia or anorexia is using food for another means. Not nourishment.
According to the Mayo Clinic, emotional eating is eating as a way to suppress or soothe negative emotions. Major life events or even daily hassles can trigger a response to impulsive or binge eating. This type of eating is consuming with convenience and without enjoyment. In short, it’s satisfying a deep emotional trigger. Food is meant to nourish our body and provide the essentials to maintain health. When food becomes anything else, there is imbalance. It’s important to get back on track as soon as possible, however, first it will be important to ask yourself what your relationship with food is…..
ADDICTED FROM THE START
We have used food as a reward system for decades. I’m guilty of giving my daughter a Tic Tac when she peed in the potty. Parents and adults, alike, use sweets to encourage children to behave, not realizing that this behavior conditions them that a reward is necessary when a task has been completed. Have you ever “rewarded” yourself with some type of treat after completing a challenging task? I have! It then becomes a slippery slope of rewards vs. cravings vs. stress & emotions. Our relationship with food then becomes foggy and confusing. It’s not necessary to “treat” ourselves with every accomplishment, especially with food. I think it’s more special to celebrate those big achievements, like a new job or promotion. If we “treat” ourselves every week, those big moments don’t seem as special.
MINDFUL VS. MINDLESS EATING
I’m as guilty as the next person with mindless eating. My weakness is corn chips. If someone opens a bag, I will likely help myself to a few…then a few more. Without knowing it, I’ve eating half the bag. Now that’s mindless eating. Mindful eating is siting with food, looking at, thinking about, and giving thanks for that food you are about to consume. What a nice practice to thank the animal or plant for providing sustenance to the body by sacrificing theirs. In this way, our system is relaxed and ready for the digestion process to begin. Eating in a hurry or while multi-tasking compromises the digestive process, thereby, often times leaving food in the stomach longer than it should.
GET BACK ON TRACK
The first step is to acknowledge the difference between emotional eating and hunger. One easy way to tell the difference is this:
Physical hunger can be pushed off for a period of time. Emotional hunger can’t be satisfied until you eat what it is you are craving.
o Keeping a food journal has been helpful for many of my clients. It helps a person be aware of eating times and what it is that’s being consumed. It helps to bring food back into balance.
o Take away temptations by not bringing junky or sugary foods into the house. Instead fill the frig with healthier options.
o Take away boredom. Develop some hobbies, exercise, or visit with a friend or neighbor.
o Develop a support network. Lean on family and friends or hire a health coach.
o Mange the stress in life and learn what those triggers are.
o Make new relationships in your life. Go out and be around people. Seek to find joy, peace, and love in the world in which you live.
Health Bite: Find balance in your relationship with food.