Excitement, boredom, sadness – from time to time we all “seize” emotions, although we are not at all hungry. But if you start eating when there is really no need for food, then it is impossible to feel full in order to stop. It’s time to remember what real hunger is.
The food center, which manages the feelings of hunger and satiety, is located in the hypothalamus. Information about whether there are enough nutrients in the body enters it through the blood and nerve fibers. Not surprisingly, our mood and nutrition are closely related. But there are a few simple ways that help distinguish between the desire to “seize” emotions and the feeling of physiological hunger.
Less stress
Chronic stress and frequent emotional outbursts stimulate the production of adrenaline and cortisol. These hormones “devour” serotonin and dopamine – the key substances that send our brain a signal of satiety. Use any means to reduce “false hunger”. So, if you are nervous, then before you start eating, psychologist and wellness coach Nadia Andreeva recommends devoting at least one minute to this simple exercise. Sit down, close your eyes and take a few slow deep breaths in and out. “While you are breathing, imagine the ideal version of yourself,” says the psychologist. Look at how this person behaves at the table. What does he eat? How much does he put on a plate? How does he sit, hold cutlery, chew? How does he feel during and after eating? This exercise at the physiological level reduces the effect of stress on our body and saturates the blood with oxygen. You will start your meal calm and in a good mood.
Read more:
- Why We Eat… When We’re Not Hungry
And before dinner after an emotional day, it’s good to spread out a yoga mat and stretch. As you stretch your muscles, exhale the tension. Even if you devote only 5 minutes to such gymnastics, it will already noticeably change your emotional state, allow you to feel how hungry you really are, and reduce the desire to “eat” stress.
More activity
Just don’t overdo it. Training to exhaustion will only add to the stress. A 45-minute walk at a fast pace significantly increases the level of the “happiness hormone” serotonin, normalizes the state of the nervous system and calms. The effect of such a simple exercise, available to absolutely everyone, lasts a long time. Unlike jogging, which also stimulates the production of endorphins and helps to relax for a maximum of an hour.
Swimming has one undeniable advantage: water. It calms the central nervous system and gives all the muscles of the body a noticeable load, while not overloading the joints.
All sports that give you pleasure, as well as other activities (cinema, theater, exhibitions …) also stimulate the production of serotonin. After them, it becomes easier to stop at the table in time.
More water
Juice and carbonated drinks, once in the stomach, confuse our brain. Sweet and cool, they give a feeling of false relief from thirst: there is freshness in the mouth, but you still want to drink. You can’t deceive nature: the only way to truly quench your thirst is still water. It is better to drink it between meals, outside of meals. And also after tea, coffee and alcohol – they are very dehydrating. In our climate, it is useful to drink it warm, almost hot, but not lower than room temperature.
It is worth remembering that our brain often confuses hunger and thirst. Follow the golden rule of nutrition: if you want to eat, drink first. It is possible that the feeling of hunger will disappear by itself.
More protein
Foods containing “empty calories”, such as baked goods, also mislead the brain. After all, filling the stomach, they do not saturate the blood with enough nutrients. To prevent this from happening, you should choose a variety of foods rich in vitamins, minerals and trace elements. Foods that are high in tryptophan are especially good. This amino acid is a precursor to serotonin, a hormone that promotes relaxation and helps control appetite. Most tryptophan in poultry (especially turkey). Other meats, eggs, dairy products, avocados, oats, wheat germ, beans, peas, chickpeas, lentils, and soy products such as tofu are also helpful. Soluble dietary fiber is also important for saturation. They absorb water, and therefore quickly fill the stomach. These are, for example, pectin (from apples), agar-agar, brewed flaxseed and chia seeds. Do not forget about insoluble dietary fiber (in whole grains, legumes and vegetables). They stimulate the intestines, slow down the absorption of sugars, and interfere with the absorption of certain fats.