Does undernourishment really increase binge eating? – The Durango Herald

It’s that time of year when we tend to be more likely to fill our tummies “like bowls full of jelly”!

For many, this tendency to “binge eat” is not just a struggle during the holidays, but all year round. Common characteristics of binge eating include eating quickly, eating larger than normal portions, eating more food when you are alone, and experiencing negative feelings of guilt, shame, or remorse after eating. Do you know what’s crazy? Binge eating disorder is diagnosed three times more than eating disorders such as anorexia and bulimia combined.

Here are several ways my clients have coped with their binge eating and come out on top:

  • Stop overeating. Many binge eaters are also chronic dieters who have gone through all the restricted diets known to man. OK, maybe not everyone, but for the frenzy eater it’s like that. Warning – if you are battling binge eating and trying to combat it by limiting your calories, you are wrong. Restricting food leaves you feeling deprived, which can cause an overwhelming and undeniable urge to eat. The next thing you know, you are emerging from a binge eating inundated with feelings of shame, guilt, and fear. Instead, make sure you’re eating three meals a day that consist of healthy foods and snacks.
  • Eat for texture. The standard American diet lacks texture; However, fresh whole foods such as nuts, seeds, and vegetables add tons of different textures to help keep the brain satisfied after a meal. Meals like chicken, rice, and roasted broccoli aren’t only the most boring healthy meals on the planet, but they also have very little texture for food satisfaction. Adding olive oil and slivered almonds to munch on the broccoli is a really easy way to add texture to a meal that helps tell the brain you’re happy. Another example, if you like yogurt or oatmeal for your morning breakfast, you can add healthy nuts and seeds to bring more texture and pleasure to the meal.
  • Know your trigger foods. Next, it’s important to know which foods are causing you to lose control. For example, let’s talk about chocolate chip cookies. If you eat one and need the whole package, this is your trigger food. The trigger foods should not be sweet either. For many, it is a meal rich in carbohydrates (Italian cuisine, Mexican cuisine, etc.). It’s all that makes you feel like there’s no turning back until you devour everything in your path.
  • Develop other ways to find comfort. After a long, stressful day at work, you may find yourself craving sugar … and still being unable to stop eating it. As cortisol increases with stress, it signals your body to burn energy, leaving you exhausted. If you live a stressful life, it’s time to work on “managing” that stress in a way that doesn’t involve food. These activities (such as salt floats, massage, acupuncture, meditation, chiropractic care, walks, gym sessions, skiing – you get the idea) will increase an endorphins flow which can increase happiness.

Binge eating is a problem that many struggle with every day. It is not as simple as a lack of willpower or discipline, rather there are several biological reasons why it occurs. The good news is that by working with professionals such as dietitians and mental health specialists, you can better understand the biology and psychology behind it, and you can turn the tide and beat binge eating. once and for all.

Fran Sutherlin, RD, MS, is a Local Registered Dietitian, specializing in the use of digestive wellness to prevent or manage chronic disease. She holds a master’s degree in nutrition, is a personal health coach, speaker and owner of Sustainable Nutrition. She can be reached at 444-2122 or at [email protected]

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