The worst part is the food anxiety: I think about food all the time. I want to eat healthier, but if I have a bad day, I "give in" and need to go for ice cream, pizza, or chocolate. It's the only thing that gives me pleasure and calms me down, and although I wish I didn't turn to food to calm my anxiety, I can't help it. After a day of "gluttony" I feel bad about myself, I feel guilty, weak, I tell myself I have no willpower... the truth is I suffer a lot with this issue.
How many times has this happened to us when we want to improve our eating habits? The emotional component is truly fundamental, and it's easy to fall into using food to calm certain moods. This type of behavior is known as "emotional hunger."
WHAT CAN WE DO TO AVOID THESE ANXIETY SPIKES?
- Monitor the amount of carbohydrates you are consuming: If you focus on consuming refined carbohydrates (sugar and flour), your body will always crave these types of foods, and you run the risk of binge eating. Remember that sugar calls for sugar.
- Consume foods rich in protein and fiber: they will give us greater satiety and lower anxiety spikes.
- Meal times: eating every 3 or 4 hours will help you stay full and thus prevent cravings for other types of food.
- Consume good fats: among good fats we have avocado, coconut oil, olive oil, nuts, seeds. These, being rich in good fats, will keep you full and improve your hormonal environment and therefore your appetite.
- Engage in physical exercise: Moderate physical exercise helps us increase dopamine levels and relaxes accumulated tension.
- Get enough sleep: when we sleep less than 7 hours regularly, we run the risk of the appetite hormone increasing, causing us to feel hungrier. However, that hunger is directed towards carbohydrates like sugar and flour, which is why lack of sleep is so closely related to increased anxiety and weight.