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🌿 HEALTH HACK

Emotional Eating: Tips To Stop It & Regain Control Of Your Eating Habits

Have you ever snacked on too many chips or popcorn during a tense sports game or movie?

Or reached for an extra piece of chocolate or consumed too much ice cream (maybe even the entire tub) while you were feeling sad or upset?

Ordered takeout when you’re bored or lonely?

Or perhaps swung by the drive-through after a stressful day at work?

If so, you’re definitely not alone...

We've all been guilty of "eating our feelings" every now & then...

It’s pretty common nowadays for people to turn to food (consciously or subconsciously) for comfort, distraction, or other reasons that we’ll explore in this week’s newsletter…

And sometimes (even often) the strongest food cravings hit when you're at your weakest point emotionally…

While “stress eating”, or more broadly “emotional eating” as it’s known, may be fairly common nowadays, it’s far from healthy physically, mentally, or emotionally…

And in this week’s newsletter, we’re going to dive deep into emotional eating, its causes & signs, how to tell the difference between physical hunger & emotional eating…

…also simple strategies to stop/minimize emotional eating… ultimately helping to be healthier, fitter & happier too!

What Is Emotional Eating?

It’s using food to make yourself feel better; to fill emotional needs, rather than your stomach.

It is a coping mechanism some people use when stressed or experiencing various negative emotions such as anger, sadness, stress, resentment, anxiety, or boredom, as we’ll explore…

And the problem arises from the fact that it’s not actually a solution for emotional problems…

Like other bad habits, it’s just a bandage…

You feel better at the moment but nothing has changed…

And the bad habit also has other unintended consequences like poor health, weight gain, or higher risk of disease…

So, how do you stop it?

Well, the first step is to notice when it’s happening & why…

The Causes Of Emotional Eating

Many things can trigger a desire to eat something, but here are the most common emotional triggers:

1. Stress

Ever notice how stress makes you hungry or ‘snacky?’

Well, it’s not just in your head…

A 2019 study found a link between both emotional eating patterns & higher stress response levels…

And when stress is chronic/constant (as it so often is in our chaotic, fast-paced world) your body produces high levels of the stress hormone, cortisol… which triggers cravings for salty, sweet & fried foods (basically foods that give you a burst of energy & pleasure)

The more uncontrolled stress in your life, the more likely you are to turn to ‘emotional eating’...

2. Boredom

Another major trigger is found on the other side of the emotional spectrum not in hyperstimulation but in understimulation… or ‘boredom.’

You’re bored…

You need something to do…

So your brain starts craving food…

It may sound illogical but it’s exactly how it works…

But this can also become a vicious cycle as once you’re done with your snack, you’re bored again & likely to eat more to alleviate the next round of boredom…

3. Frustration

Similar to stress, do you eat your anger in order to cope with those feelings, rather than deal head-on with hurtful or frustrating situations?

At the moment, food is an easy distraction from painful emotions, but it’s a temporary solution…

Your anger is bound to return & when it does, it’s likely to be accompanied by even more negative emotions, like feeling guilty or ashamed for overeating…

4. Sadness/Depression

It’s not just high-energy negative emotions like stress, anger, or frustration that trigger cravings…

When you’re feeling low energy (sadness, disappointment, hopelessness, depression) this can trigger emotional eating too…

Based on this, you can break down your “emotional eating” into finer categories by asking yourself:

As well as “What better way can I address & handle this emotion”, as we’ll cover later on…

But first, let’s explore the difference between…

Emotional Eating vs Physical Hunger

Indeed, this can be tricky…

And sometimes, it’s actually a combination of both…

But here are some clues to help you tell the difference between them:

Now that we’ve covered what “emotional eating” actually is…

(as you now know it’s actually more like “stress eating”, “guilt eating” “sadness eating” & other more specific emotions triggering that urge)

…as well as ways to distinguish it from actual hunger…

Now, let’s cover some practical steps you can take to make a change:

How To Stop Emotional Eating

When negative emotions threaten to trigger emotional eating, you can take steps to control your cravings & ultimately stop/minimize this pattern in its tracks:

1. Manage Your Emotions

As we covered in the previous section, once you notice the precise emotions that are causing you to crave certain foods/snacks & to eat when you’re not really hungry (anger vs stress vs boredom)...

One way is to learn to better manage those emotions or to lower how frequently you experience them…

As the saying goes “a rising tide raises all boats”...

Increase stress in your life & chances are, all of your bad habits will increase as a result too…

Decrease that stress on the other hand & you’ll be astonished as many bad habits start to decrease/fall away naturally…

So the first solution is to address & better manage that emotional state...

Additionally, you can...

2. Find Other Ways To Cope With It

Another way to address the issue is to not change the underlying emotional state (after all, while you may be able to lower stress you’re not going to get rid of it all together) but to change how you deal with it…

Put another way, there are a thousand different ways people deal with stress (or any emotion for that matter).

One person does yoga…

Another goes for a walk in the park…

Another meditates…

Another eats emotionally…

And person another smokes weeds (that’s not a recommendation just to be clear, just an observation!)

So the approach is to find new ways to deal with the same underlying emotion & reverse it.

For example, if ‘stress’ is what’s causing your emotional eating (or any other bad habit) you can ask yourself:

Identify these positive, healthy alternatives & build those into habit instead.

For other emotional states, here are some examples:

• Sadness, depression, or loneliness: read a great book, talk to a friend or loved one, watch a comedy show, make a gratitude list

• Boredom: finish a project, read a good book, find some more hobbies, or turn to an existing activity you enjoy

• Anxiety: confide in a friend, spend time with your pet(s), or consider squeezing a stress ball or taking a brisk walk (ideally out in nature)

One particularly great habit you can build is this...

3. Making Daily Exercise A Priority

A 2018 study found that exercise may lessen the impact of negative emotions like stress, anxiety, or depression which can lead to ‘emotional eating’…

And it doesn’t even have to be intense exercise…

Even gentle walking, stretching, or yoga can work here…

It’s just about getting the body moving & enjoying those endorphins (& other happy chemicals exercise releases)

4. Practice Mindful Eating

The opposite of emotional eating might be ‘mindful eating’ — a practice we covered in another newsletter (check it out here).

Mindful eating is simply about observing how you feel & the food you consume before, during as well as after the meal. It’s about being fully present during the eating process… (instead of eating while being completely distracted & consumed by something else).

Doing this helps you to notice how much food you’ve actually consumed (curbing cravings later on)… as well as actually enjoy the food you eat more too, as you fully take in the food’s appearance, smells, flavors, textures & even sounds…

5. Prioritize Sleep

Many people may not connect their cravings to their sleep but the science is clear on this…

You may not be hungry, you may just be tired (based on your poor sleep last night…)

Studies show that a lack of sleep can increase the amount of stress hormones circulating in your body, triggering cravings...

And so ensuring you get enough quality slumber is crucial for fixing emotional eating as well as improving your eating habits & health overall.

(here’s another newsletter that we wrote helping you to improve your sleep)

So that’s a bit about ‘emotional eating’...

Before you take a bite next time, tune into yourself & ask yourself just this simple question…

You may also be surprised that when you pause & take that mindful moment, you are not really hungry at all & the cravings go away…

Be mindful. Be observant. Study your own behavior/habits. And look to improve with each & every day 🌿 

💭 QUOTE OF THE WEEK

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🌿 SUPERFOOD

Mint (Or... The Everyday Superherb Proven To Boost Digestion, Relieve Pain & Boost Your Cognition!)

Unlike other superherbs like ginger, garlic, or turmeric that we've covered in previous editions of the newsletter…

Mint is not one that is usually considered in that same category...

We believe that's largely because mint actually tastes good (even on its own) while the others generally do not taste great, despite their amazing health benefits...

Nonetheless, mint absolutely should be in this ‘superherb’ category as it also offers a remarkable host of health benefits!

Let's delve into this remarkable herb & its potential to enhance your well-being starting today:

1. Respiratory Relief 

Mint, particularly peppermint, contains menthol, known for its congestion-relieving properties.

Instead of relying on synthetic pharmaceuticals, consider a more natural approach...

A few drops of pure peppermint & eucalyptus essential oils in hot water create an organic, effective steam inhalation method.

You can also mix these oils with a carrier oil for a soothing massage on your back, shoulders, head, neck & chest to ease muscle tension & promote clear breathing.

2. Digestive Harmony 

Mint, thanks to menthol, has a soothing effect on digestive muscles, making it a go-to for tummy troubles.

In fact, studies have shown that peppermint oil capsules can reduce symptoms of irritable bowel syndrome (IBS) by up to 75% (say goodbye to digestive discomfort with this natural solution)

3. Cognitive Boost

Peppermint not only relaxes muscles but also stimulates the brain, reducing anxiety & enhancing cognitive function.

It can help increase alertness, improve memory, and sharpen focus.

Consider diffusing peppermint oil in your workspace or incorporating it into massage oil to foster a calming environment...

4. Oral Health

Beyond breath fresheners, mint possesses antibacterial properties that combat infections & promote oral hygiene.

Incorporate peppermint essential oil into your homemade toothpaste, mouthwash, or sip on peppermint tea to maintain healthy teeth and gums.

5. Skin Solutions

Mint, when applied topically, offers cooling relief & pain alleviation…

It has also been found effective in treating various skin issues, from soothing cracked or sore nipples during breastfeeding to addressing acne concerns.

So, incorporate mint into your daily life, not just for its delightful flavor but also for its incredible health benefits… (e.g. in the forms of the herb itself, essential oils or extracts, etc).