How to combat anxiety about eating? 20 tips

In developed countries it is very common to suffer from the dreaded anxiety; however, each one deals with this psychological problem in a different way.

Some people take the wise step to seek professional help and see what is behind their anxiety symptoms. Others, on the other hand, opt for less adequate strategies to deal with it. Among the most common measures is overeating, that is, carrying out binge eating or performing unhealthy behaviors with food.

This type of behavior, although common in the population, can also be a sign of a much bigger problem, such as eating disorders.

Provided that pecking between meals and excessive food consumption does not imply a psychological disorder, which requires the urgent intervention of a psychotherapist, it is possible to follow a series of tips to reduce this type of behavior anxiogenic.

let's see some tips for coping with cravings, in addition to seeing foods that contribute to satiating and calming down.

• Related article: "What is anxiety: how to recognize it and what to do"

How to combat anxiety about eating

These are some of the anti-stress habits that have to do with eating habits.

Habits to introduce

There are a series of actions that you can try to apply on a daily basis that will help control anxiety about eating. In addition, if you are overweight or obese, the habits described below can contribute to weight loss, In addition to reducing the percentage of body fat and running a lower risk of suffering from diseases such as diabetes or problems cardiac.

1. drink more water

Thirst is often confused with hunger. After all there is a feeling that the stomach is empty and that it is necessary to refill it.

A very useful piece of advice is that, if the cravings appear at odd hours, to identify whether or not you are really hungry, you should drink one or two large glasses of water. In case hunger persists, it is possible to continue with the following advice.

2. eat healthy snacks

If after drinking water you see that the urge to eat does not subside, you can try to combat hunger by eating healthy snacks.

A piece of fruit, pickled vegetables, raw carrots and other vegetables are an excellent option to satisfy your appetite at odd hours.

These foods are usually high in fiber and low in calories., which makes you feel full in your stomach relatively quickly and, if you are not yet full, you can eat a little more without the risk of gaining weight or feeling guilty about it.

3. infusions

Another very suitable option is to take infusions. In the market there are all kinds and flavors, which can be a good way to trick the brain into thinking that it is being eaten.

Especially recommended are those that have aromas such as mint, due, above all, to its sweet aroma.

Herbal remedies such as valerian, passion flower, orange blossom, and lemon balm They are ideal for, first, filling the stomach and killing the appetite and, second, to calm anxiety.

4. No stimulating drinks

Not all infusions are valid. Exciting drinks such as tea or coffee, even if no sugar is added, are not suitable options.

The reason for this is that they stimulate, causing greater nervousness later, which can make the desire to eat even more powerful.

5. Chew gum

According to a study conducted by the Wrigley Science Institute, chewing gum daily can help reduce almost 1,000 calories per month. Among the factors that have been hypothesized to contribute to this is that chewing gum is normally sweetened, in such a way that its sweet taste helps to satisfy the desire to eat something sugary.

In addition, chewing produces a relaxing effect, increasing blood flow to the brain.

However, this seemingly harmless treat should not be abused, as it its overconsumption can produce laxative effects that can degenerate into chronic diarrhea.

6. Eating frequently throughout the day

One of the myths about losing weight and controlling anxiety towards food is dieting. This belief is totally wrong, in addition to the fact that it is just the way in which it contributes to fostering the craving to eat more than it should.

Eat often, especially five times a day, with well-defined schedules and no more than three hours between meals Helps prevent binge eating.

Eating several times a day makes it difficult to feel hungry between meals, plus if you want to pecking, the thought that it is not worth eating when there is so little left for the next meal helps to avoid this pecking.

On the other hand, the longer you go without eating, the more likely you are to lose control and binge.

7. Sleep well

Sleeping less than the recommended 7 hours can increase hormone production that stimulate the appetite.

In addition, when you feel tired, you may go to the fridge more often to see if you can recover your energy by having a snack.

• You may be interested in: "10 basic principles for good sleep hygiene"

8. Do exercise

Exercise reduces appetite, as well as helping to calm anxiety thanks to the release of endorphins.

No need to do strength exercises or run a marathon. It is enough to take a half-hour walk through the neighborhood, at a gentle pace and looking at the street furniture. It will help calm down and disconnect from all the anxiety that is being suffered.

However, if you opt for more physically and mentally demanding exercises, such as going to the gym or learning dance, aerobics, swimming or any other kind of directed activity are very good options to kill hunger, in addition to contributing to being in good health. shape.

People who follow healthy habits in their lives are less likely to follow unhealthy habits in other ways.. Thus, exercising can indirectly contribute to following good eating habits.

9. eat more calmly

With the pace of life in which we live in industrialized societies, it is normal for barely ten minutes to eat. They are eaten in a hurry, without tasting the taste of food or chewing it properly.

The ideal is to try to make the meal a moment of peace and calm, and do it as if it were a ritual. Dedicate a minimum of between 20 and 25 minutes, since the feeling of satiety begins to emerge when that period of time is spent eating.

It is also appropriate that once you have finished eating, get up from the table to avoid repeating the meal or make the coffee combo and then return to have another dessert.

Furthermore, by doing so, bad digestion is avoided with its corresponding problems in the bathroom.

10. Make the shopping list

It's very important Be clear about what you are going to buy when going to the supermarket. On many occasions, especially when the shopping list is not prepared at all, the constant bombardment of promotions, offers and brightly colored advertisements exert their main psychological effect: that of buying things that are not they need.

So, without the prepared list, you are more likely to buy that two-for-one deal on chocolate-filled buns or chips that are 20% off.

Making the list is not an infallible method, but it will help you to be more focused on what you have to buy and what you really need to buy.

Make the mental effort to buy only what is on the list It is very important and, if possible, it is preferable to do the shopping after eating, since you will have a full stomach and you will not fall into temptations caused by hunger.

Satisfying and calming nutrients

In addition to healthy habits that allow you to have better control over the desire to eat, there are several foods that, Due to their nutritional composition, they contribute to greater satiety and also a greater sense of well-being. Below are the nutrients involved in reducing anxiety and the foods in which they are found.

1. tryptophan and serotonin

Animal proteins, present in fish, meat, eggs and dairy, as well as vegetables such as bananas, pineapples and Nuts are a good source of tryptophan, an essential amino acid that has a calming effect on the organism.

This substance, after undergoing several metabolic cycles, is transformed into serotonin., a neurotransmitter that is involved in appetite and mood control

2. complex carbohydrates

Complex carbohydrates, found in bread, rice, cereal, lentils, and many more, are associated with increased serotonin, as is tryptophan. The recommended thing is that have a high percentage of fiber and have a lower glycemic index. This means that blood glucose levels do not rise as quickly.

This has the effect of a longer time in which you are satiated, in addition to the fact that there is no drastic increase in glucose levels.

• You may be interested in: "Psychology and Nutrition: the importance of emotional eating"

3. Omega 3

This fatty acid is found in oily fish and nuts. This substance has been linked to a reduction in anxiety levels.

4. Magnesium

Walnuts are a very good source of magnesium., which helps calm nervousness. It is enough to take between 3 and 4 nuts a day.

5. Isoflavones

Soy contains isoflavones, the consumption of which has been linked to a greater amount of leptin in the body, known to be the hormone that suppresses appetite.

6. Fiber

All foods with a high intake of fiber satiate, especially those that contain soluble fiber, since they absorb more water.

Among these foods you can find leeks, legumes, nuts, yeast beer, brown rice, whole wheat pasta, cardoons, onions, artichokes, garlic or chicory.

7. vitamin B3

Raw peanuts and walnuts are a great supply of vitamin B3, especially niacin. This substance has been related to the reduction of insomnia.

In order to obtain this nutrient it is very important to consume the nuts without roasting.

8. Licorice

It has been seen that the consumption of about 3.5 grams of licorice (the root, not the candy!) helps to reduce the anxiety to eat, in addition to reducing hunger and being related to a lower percentage of fat bodily.

It is important not to abuse, since it can cause arrhythmia and hypertension.

9. capsaicin

What makes chili spicy is capsaicin, a substance that reduces feelings of hunger and contributes to increased caloric expenditure.

The reason why spicy food causes more energy to be expended has to do with thermogenesis: Spicy causes more heat to be released, expending more energy. Coincidentally, this also contributes to a higher degree of satiety..

However, it is very important not to abuse spicy or take it every day, since introducing it as common ingredient in the diet the organism can get used to it and stop having the effect previously mentioned.

Also, spicy can hurt the stomach.

10. Oleic acid

Oleic acid, present in the oil, is a fat and, in addition, the food that contains it is hypercaloric. But it does not mean that it does not contribute to satiating hunger, on the contrary. This compound, upon reaching the intestine, is transformed into oleoiletanoamide, which curbs hunger.

That is why extra virgin olive oil is a food that should not be missing in every kitchen and should be included to the extent that it is. A good breakfast based on a slice of wholemeal bread with oil is a good way to start the day.

Bibliographic references:

• Bullik, C. M., Sullivan, P. F., Fear, Joyce, P. R. (2007) Eating disorders and antecedent anxiety disorders: a controlled study. Scandinavian Psychiatric Act. 96(2), 101-107.
• Hermann, C. P., & Polivy, J. (1975). Anxiety, restraint, and eating behavior. Journal of Abnormal Psychology, 84(6), 666-672.