Integritus Prime

In the third episode of our Beyond Medicine: Food and Trauma series, we discussed overeating. How do we define overeating or binge eating? This happens when we eat frequently, in large amounts and are unable to stop once we get started.

Apart from eating large meals, some people consume unhealthy products such as sweets, cakes, pies, biscuits, and other snacks with fizzy drinks. These products not only have highly refined carbohydrates (starch), but also saturated or trans fats and lots of sugar and/or salt. Taken in large amounts, these contribute to obesity, diabetes, heart disease and other health problems.

Eating is usually associated with bringing pleasure, especially for people who have suffered trauma. At times eating can be used as a coping mechanism for emotions such as dealing with loss, sadness, disappointment, frustration, or even joy. Eating is also a good distraction to avoid dealing with difficult emotions or confronting conflicts or other challenging situations. Certain foods (such as chocolates, chips, cupcakes, and candy made with refined sugar) are addictive and these contribute to overeating. Other risk factors for overeating could be stress, mental disorders, low self-esteem and certain types of dieting.

The festive season can be especially trying, because so many sweet treats and rich foods are made and consumed. As we saw in our last post, it can be also be an emotionally triggering time, which may induce us to eat more to dull our emotional discomfort and pain.

The best way to cope with overeating is to find the root causes and deal with those effectively. Often this requires outside help from a qualified person.

However, you can make a start and with perseverance, go a long way in changing your overeating habit. Here are 10 tips to help avoid overeating:

1. Get rid of distractions and practice mindful eating – no phones, laptop/computer or TV.
2. Know your trigger foods – which foods make you want to eat more.
3. Don’t ban all your favorite foods – feeling deprived may cause relapse. Find healthy substitutes.
4. Try to eat lots of low calorie, high fiber healthy foods and drink more water – before meals!
5. Avoid eating from containers or packets – this may cause you to eat more than the recommended portions – use a small bowl or other container to control portions.
6. Reduce stress – stress eating is a reality. Stress increases the hormone cortisol that increases appetite, creating a vicious cycle.
7. Eat fiber-rich foods such as beans, legumes, oats and whole fruit. Fiber keeps you feeling full for longer periods of time, reducing the urge to overeat.
8. Eat regular healthy meals – do not miss meals!
9. Keep a food journal if you are trying to avoid overeating. It can also help to identify your food triggers, unhealthy foods and situations where you tend to overeat.
10. Eat with like-minded people – this will help you curtail unhealthy choices if they are eating healthy.

Share with us how you, or someone you know cope(s) with eating habits to avoid overeating.

This post is penned by our incredible Wellness Advisor, Dr. Margaret Cornelius.