Tips To Combat Emotional Eating
- Brainz Magazine
- Nov 18, 2021
- 5 min read
Updated: Feb 7, 2024
Written by: Aliyah Hammad, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Emotions, in and of themselves, are neither good nor bad. Did you know that an emotion lasts only 90 seconds? What lasts even longer are the stories that we tell ourselves to justify the emotions. Positive emotions add to well-being and negative emotions threaten well-being. Both positive and negative emotions are necessary.
Acting purely based on emotion without logic can drive certain behaviors like emotional eating. Emotional eating is using food to make yourself feel better. It fills your emotions rather than your stomach. Emotional eating does not fix the original problem; instead, it can make you feel guilty for overeating. When people emotionally eat, they turn to high sugar, highly processed foods, which does not serve any of us. This can lead to vitamin and mineral deficiencies because when people emotionally eat, they eat junk food, which is void of nutrition. Below, I will share tips on how to combat emotional eating by addressing Transformational Nutrition (physical, mental, and spiritual nutrition).
1. Nutrition: Add protein and good quality fats to every meal. Protein does not always have to come from animals. It can come from plant-based sources, like legumes. Good fats include avocado, olive oil, grass fed butter, ghee, and coconut oil. Cut down (or better yet eliminate) processed foods, sugar, and inflammatory Omega 6 oils, like Vegetable Oil, Canola oil, Soybean oil, etc.
2. Add supplements: Before I go on, if you are on medication, please see your healthcare provider to make sure that your medication and supplements could counteract with each other. Supplements include Vitamin C to combat stress, chromium, which is a blood sugar stabilizer and can act as an anti-depressant, and magnesium, which can be incredibly calming. Magnesium has been found to help with some psychiatric issues, such as depression and anxiety, Omega 3 fish oils, which studies indicate can be good for brain health. 5-HTP, which is the precursor to serotonin. Serotonin is involved in the regulation of appetite to reduce caloric intake and boost metabolism. Glutamine is an amino acid that the brain can use as an emergency substitute when you haven’t eaten recently-it actually works in ten minutes. As clients move away from emotional eating, their bodies will begin to detoxify. Helpful herbs to aid in detoxification is dandelion, which helps detox the liver and kidneys. Ginseng helps increase energy while boosting mental and physical performance.
3. Adding essential oils like Rose and Rosemary. Rosemary oil is used for stress relief. A study in 2007 showed that Rosemary Oil decreased cortisol in saliva. Rose also has similar calming benefits. A study in 2009 showed that participants who received Rose Oil rather than the placebo through their skin felt greater calm and relaxation.
4. Exercise: I recommend that my clients start walking if they have never exercised or have not exercised in a while. Walking outside in nature has a calming effect. This can include a walk in the park or in your neighborhood. Start off walking twice a week for 20 minutes. It does not have to be a power walk. Walk briskly at your own pace, then gradually increase the time to 30 minutes three times a week, 40 minutes four times a week, 50 minutes five times a week. Later, you can add other activities, such as yoga, tai chi, strength training, etc.
5. Sleep: Did you know that over 20% of Americans suffer from sleep loss or a sleep condition? Poor sleep can contribute to weight gain, headaches, high blood pressure, diabetes, depression, impaired immune system, etc. Sleep is vital. Sleep deprivation can be used as a form of torture. Not sleeping for 24 hours is the equivalent of having a blood alcohol level of .10, which is the legal limit in most states. You can drink calming teas like Valerian, Chamomile, Hops, Lavender, and Kava Kava. You have to be careful with the quality of tea as most teas have pesticides. I recommend Pique Tea Mountain Rose Herbs. Our deepest sleep occurs between 10 pm and 2 am, so try to get to bed around 9 or 9:30 pm. Turn off electronics one hour before sleep or if you have to be on your device, use Blue Light Blocking glasses.
6. Add play to your life: As adults, we lose this art. Life is meant to not always work and grind. We all need to have some fun. Get outside, jump on the trampoline, roller-skate, play with your kids, dance, etc. Be a kid every so often. Play can improve your quality of life. It can improve your relationships and connections with others.
7. Reduce Stress as much as possible. Our fast-paced lives are filled with stress and the human body is designed to deal with small bouts of stress, not the chronic stress that we are all dealing with. Some stress reduction practices include listening to music, dancing (no one is watching if you can’t dance), exercising, practising gratitude, meditation, getting a massage, etc.
8. Did you know that around 30% of emotional eating sufferers have been victims of some kind of past trauma? Hire a therapist and/or coach to help you resolve this, establish healthy relationships, and utilize mind/body techniques like Chiropractic care, acupuncture, aromatherapy, etc. Also, saying positive affirmations daily can help, as well as journaling.
9. Spirituality can help facilitate the recovery process. Spiritual practices can vary among individuals and cultures. The University of Missouri-Columbia found that spirituality enhances health, particularly mental health, despite religious or spiritual beliefs. For some people, spirituality is beyond religion. There are three types of spirituality: personal, communal, and environmental spirituality. Personal spirituality is a connection with the self. It includes practices, such as gratitude and not being a victim of your circumstances. Communal spirituality is the practice of looking outside yourself to see the sacred and divine in other people. We don’t see others as competition but see each person as part of a larger whole. Establishing genuine, meaningful relationships can help foster this, as well as visiting your place of worship. Environmental spirituality includes connecting with the environment in a positive way. It includes a belief in a higher power, regardless or spiritual or religious beliefs. It also includes spending time and contemplating in nature.
Recovering from any kind of eating disorder can be grueling, especially with our instant gratification culture. When the addictive substance is removed, it forces the individual to find healthy ways to cope with their behavior. With most addictions, abstinence is the answer, however, we all need to eat. With the tips that I have provided, you will be on your way to recovery and living a life of purpose and passion.
Aliyah Hammad, Executive Contributor Brainz Magazine
Aliyah Hammad is a Transformational Life and Mental Health Coach, specifically for the Plus-Size Woman. As a Plus-Size Woman herself, she has seen the narrative of nutrition and exercise being the solution pushed on Plus-Size people. She realized that the needs of Plus-Sized people were being ignored due to weight bias, which she has experienced herself going to Doctor's Offices. Plus-Sized people need to be seen, heard, and feel like they matter, so she pivoted her niche to the Plus-Size population. She coaches Plus-Size Women on releasing their past traumas, improving their life and finding their life purpose, eliminating toxic relationships, generational curses, self-esteem/confidence, and Mental Health Wellness addressing the mind, body, and soul. Her Coaching Practice is called Curvaceous, Fit, and Fabulous Health and Wellness LLC. Her mission is to Empower Plus-Size Women to be Curvaceous, Fit, and Fabulous.
