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Emotional nutrition: experts reveal triggers and how to control them

For Ernest Hemingway they were oysters. For Norie Ephron it was mashed potatoes. For countless recently cast movies and TV characters, this is ice cream

People are eating our emotions for as long as we remember. But that does not make it a good idea. Science is based on emotional food and comfort – the factors that cause cravings and the ways that affect us.

Large three hormones: cortisol, dopamine and serotonin. , causing our fight-or-flight instinct. It also regulates how our bodies use carbohydrates, fats and proteins. So, if we are stressed or anxious, and cortisol hits, it can make us capture the carbo-load.

"When we emphasize, our bodies are flooded with cortisol," said clinical psychologist Susan Albers. "It makes us want sweet, greasy, salty products."

Then there is a dopamine a neurotransmitter associated with the study of the award. It's kicking in the promise that something positive is going to happen, like eating the food you love. We are turning to food in which we get comfort, because they are so good that they give us the flow of dopamine, "said Albers," and we are looking for it again and again.

"There are studies that say that even with the ingestion of certain foods, dopamine is produced," said Karen R. Kenig, licensed clinical social worker, expert in nutrition psychology, blogger and author . This explains why scientists call it "the molecule of waiting" ̵

1; it comes out when we know that we are going to feel something nice. "You do not even have to eat [to generate dopamine]", said Kenig HuffPost .

And let's not forget serotonin is known as a "happy" chemical, "when it falls to a low level, it can be associated with depression. The hormone and the neurotransmitter, the serotonin itself is not in food – but tryptophan the amino acid needed to produce serotonin is. Significantly associated with turkey, tryptophan is also found in raw, and that can be somehow Thanksgiving barks and grilled cheese sandwiches are a comfort. Carbohydrates can also increase the level of serotonin that can improve your mood, and chocolate is also associated with with a spasm of serotonin.

Nutrition can be a convenient distraction from emotion.

Sarah Allen, a psychologist specializing in mood and eating disorders, lists stress and boredom as two main factors of emotional nutrition. And that's because food is a challenge.

"Food gives us something to do. It fills our time, gives us the opportunity to postpone, "said Albert HuffPost.

We often use food to mark the time – lunch, for example, can provide a break in the working day, stretching. Thus, we are connected with food with relief or even excitement, and it is quite natural that we will achieve the same feelings when we are worried or sad.

"Events do not matter, we give them meaning," said Kennig. "The value of food is, I'll be happy. I'm not going to be in emotional discomfort. I will have this great experience."

This issue is also relevant when it comes to another form of emotional nutrition: happy food. Think of how you celebrate great achievements and special occasions, or even simply define fun trips. We treat our favorite products to determine the moment of pride or joy and we are doing activities as shipped. "We have a conscious and unconscious emotional discomfort," said Kenig. "Sometimes we know [what we’re feeling]we sometimes do not – we are in the cinema to get the pleasure of sweets."

We choose the familiar discomfort of food over the unfamiliar feeling of discomfort.

we just feel uncomfortable or not happy, and we have nothing to do with it. Instead, we just eat. Then we get what we know we will have: shame, repentance, sorry. … We are trading the first discomfort that is probably unfamiliar, and that we were afraid more of the familiar feelings that arise after the emotional eating.

Comfortable products do not seek to be healthy. We want us to eat a cake or paste or chips. There are several reasons for this, according to Albers: We have emotional memories around certain products that most likely relate to your grandmother's lasagation than salad. In addition, our culture classifies certain products as healing or guilty pleasures, and that is what we want to reassure or reward ourselves. In addition, something like candy gives you sugar in the blood, which makes you feel better at the moment.

But after we eat for emotional reasons, we may not feel too big – because we know that we overeat or consume unhealthy food. Or maybe we feel great – we celebrate a hard-earned action with a red velvet cupcake. In any case, we replace our initial feelings with the emotions that arise from food, from shame to pleasure.

We provide a comfortable meal with positive memories. associated with our moms as our emotional partners, "said Jordan D. Toisie, associate professor of psychology at Sevan University

Troisi worked on the 2015 study for the Appetite magazine at the State University of New York at the Buffalo Research Group. The study involved student students, some of whom were asked to recall the time when one of their close relationships was threatened or they felt alienated. Later, those who mentioned a sense of isolation or loneliness, more often consumed comfortable foods, said Trois, and they found that these products are tastier than other students who did not eat food for comfort in an emotionally negative situation.

We are working with the assumption that people … eat a comfortable meal when they feel isolated because it reminds them of the strong relationships they make or have and which can ease this isolation, "said Trois .

t Happy and memorable memories that you have are associated with food. Perhaps your family used to celebrate occasions with a trip to an ice cream store, or maybe your mom or dad used to chase a bad day with pasta and cheese. When you feel abandoned or anxious today, the use of one of these products is an instantaneous affair with this calming time.

Here's how experts suggest you control emotional nutrition. may be normal to the extent. But when this behavior becomes a habit, it can hurt you both physically and emotionally – physically, through regular consumption (and perhaps excessive consumption) of products that are not as healthy and emotional as, as Albert noted, the use to avoid The feeling of feelings is similar to how to put "Bandaeed on a broken hand".

So how do we divide our emotions from food? Let's start with the fact that we must remember the real purpose of food – to feed us. In fact, Kennig suggests that the term "comfortable eating" may be part of the problem.

"The wrong one is deceiving, if ever there was one, comfort is not that we want to continue to communicate with food," said Kennig. "We want to feed our brain during meals and occasional satisfaction. We want to seek comfort through friends, doing good things for ourselves and doing healthy activities that reduce internal ailments. " "Think I'm hungry? Do I need food in my stomach, or is one of my triggers coming out? What do I need now? "

Both Albers and Kenig said that we should ask ourselves if we really want food, or if we need other actions to perceive what we feel. Allen offers to keep a journal, even if he quickly records what you eat, and record that note in the fridge to identify the sample of what you eat when you eat and why. Kenig recommends thinking about the scheme: I am hungry – so or not? What do I want to eat? Am I not hungry? What do I feel? If you're upset, think about constructive ways to deal with this grief. If you are angry or injured, talk to this person.

Albers and Kenig also reveal the concept of attentive food. Meals should be your own activity. Instead of motivating the mood, we must independently solve our emotional needs and focus on our own own. What benefits is even the most delicious if you are so emotionally distracted that you just eat and eat until you can no longer try it, and you ignored the signs of completeness to a level of discomfort. ? When we eat, the goal is to sit down and really feel this food and its tastes, and be aware when we are full.

One important thing to remember if you try to curb your emotional habits in food, do not want to immediately deviate from each food habit, do not be fooled when you're giving up your feelings and thinking about other forms of comfort and rewards.

You can not have something, then you want this thing, "Allen said. "If you say you can not have chocolate, you think about chocolate."

The risk of being too tough for oneself is that it only increases the feeling of stress, anguish, shame and guilt that can simply lead to a vicious circle. We can enjoy our cookies from time to time, but we must try to eat them for pleasure to eat cookies, not as a form of self-therapy.

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