ATTENTION: Do you often use language associated with addiction to describe your relationships with food…

“Why Women Suffering From Emotional Eating and Binge Eating Often Get Addicted To Food…”

Carb craver, chocaholic, how many times have you heard someone describe their relationship with food…

Yes, for many women the food obsession struggle is for real.

So, is it really possible to be addicted to certain types of food?

Did you know food can trigger behaviours.

And brain responses similar to drug addiction.

Imagine you’re a full time professional chef!

And you’re struggling with binge eating or other types of eating disorder.

May be for many it would be bizarre and counter-intuitive…

How could anyone suffering from binge eating spend so much time around food?

Are obsessions with food often linked with eating disorders?

Does it highlight the complexity and effects which go beyond eating itself?

Many of us have used diets at some point in our lives…

Whether the diet is to lose weight.

Maintain weight or be healthier.

What most diets have in common is restriction.

And this type of restriction is not just behavioural.

It is not simply the restriction of not eating a biscuit or forbidden food…

The restriction starts in our brains when we tell ourselves certain foods are off limits.

And where we talk about forbidden foods which keeps popping up in conversations.

In truth, people restricting their food intake can become preoccupied with food.

The restriction and preoccupation can manifest itself in a strong desire to overeat.

Women suffering from binge eating, binging and emotional eating are often obsessed with food.

In fact, I found myself hoarding recipes, reading articles, watching cookery shows…

Always stressed out cooking for others and preparing meals they themselves would not eat.

What drives an obsession with food…

There are two reasons why those with eating disorders might be driven to obsess over food.

The first is the brain’s way of telling a starving person they need to eat.

In context from an evolutionary perspective…

This is for survival and adapting to the environment.

You see, our brain won’t let us forget we are in need of fuel.

A study conducted by American physiologist Ancel Keys after World War II…

Ancel explored effects of starvation and re-feeding.

He wanted to better understand how to help concentration camp victims.

Ancel Keys found those who were starved became obsessed with food…

They dreamed and talked about food constantly.

All other aspects of life became insignificant.

The thoughts only subsided when they regained body fat.

Three of the participants even went on to become chefs.

It illustrates how great the impact is to experience food deprivation.

And ultimately how powerful it is on their decisions and life choices.

The second reason people with eating disorders obsess over food…

Is related to the need for control.

Control is often central to the development of a disorder.

For many sufferers…

Controlling their eating is a way to feel some mastery in an otherwise emotionally chaotic world.

Many studies have shown people with eating disorders suffer from low self esteem…

And often have other mental health problems, such as depression or anxiety.

To prepare food and be strong enough not to eat it.

This reinforces their self-worth and to some extent empowers them.

Pleasure from food is gained in an almost voyeuristic manner watching others eat.

Bear in mind food obsessions is not limited just to people with eating disorders.

Anyone using a restrictive diet is more likely to experience preoccupying thoughts.

And it affects decision making and saps our brain power as well.

A study found successful dieters and those who when given free access to appealing foods…

Surprisingly did not eat much but performed badly on a simple cognitive task.

Unsuccessful dieters and those who ate lots of the food performed very well.

This suggested those who were successful at restricting their intake…

Did so at the expense of their ability to perform another task.

And when others decided to ditch the diet, they freed up their brain capacity and performed well.

So obsessing over food and trying to maintain a diet can have detrimental effects on our performance.

Learned obsessions with food goes hand in hand with our relationships with food.

This can be influenced early in life and might affect our propensity to obsess over it…

A recent long-term study found mothers who use food as a reward…

Were more likely to have children who overeat when distressed.

This is compared with children of mothers who used less controlling feeding practices.

Learning early in life that food provides a source of comfort could play a role in food obsessions later in life.

Traditional ways used for recovery from an eating disorder can be a long process…

It can take many years, be derailed by relapses and it may never completely go away.

Even for those who have recovered, food may always hold a special meaning.

Is food obsession, binge eating, food addiction eating beyond physical comfort…

Feeling out of control trying to satisfy hunger which can’t be satiated with food?

Click here if you relate to these types of behaviours or have any concerns about your eating habits…

Food Obsession

Why is nutrition important?

Eating the right foods with good nutrition is vital for good health and wellbeing…

Food provides energy, protein, essential fats, vitamins and minerals to live, grow and function properly.

We need a wide variety of different foods with high quality nutrition in order to provide the right amounts of nutrients to support normal levels of health and fat loss if that’s your goal.

Key hormones for fat Loss:

a. Insulin (nutrient transport) – stimulated by glucose (carbohydrates)
b. Ghrelin (hunger hormone) – regulated by healthy leptin levels
c. Testosterone (energy and labido) – stimulated by fat ingestion, quality rest and short duration exercise for more fat loss
d. Growth hormone (lean muscle growth) – stimulated by quality rest, healthy ghrelin levels
e. Leptin (fat burning) – stimulated by healthy levels of testosterone and insulin sensitivity (lower insulin levels)…

Can certain types of foods actually help you feel happy?

Can depression be offset when nutrition consists of healthy foods?

1. Nutrition is the science that interprets interaction of nutrients and other substances in food (e.g. phytonutrients, anthocyanins, tannins, etc.) in relation to maintenance, growth, reproduction, health and disease of an organism.

In fact, certain foods are not just good for you physically; certain types of foods also helps enhance and improve mental as well as emotional states…

There are many causes of depression and of course, if you feel that depression is a problem you should consult a licensed medical professional to get proper medical advice.

One of the, if not the most important considerations when planning a healthy lifestyle is nutrition.

If you think about it, food is basic fuel for your body’s livelihood and substance, health and well being greatly depends on what you eat.

Your physical state is highly affected by food, nutrition and what you eat, so it makes sense that your brain and emotional state is influenced as well.

The More Colorful The Plate – The Better the Mood

Remember – “The More Colorful the Plate, the Lower the Weight.” That statement and nutritional adage refers to getting rid of the burden of depression too.

While an unhealthy diet consisting of processed foods or sugar puts on weight, it apparently extends to how one feels or their emotional health.

You Are What You Eat

Evidently, you are what you eat and the more healthy the diet, the lower the incidences of mood swings or depressive episodes.

Studies and research show diets are not packed with certain vitamins or minerals not only accelerate ageing process, also cause shortages in mood-enhancing chemicals, such as serotonin.

The Key to Reducing Stress and Elevating Mood…

Serotonin is a neurotransmitter as well as a mood stabilizer and plays an important role in reducing stress, anxiety and depression.

The following short list of foods can help increase the amount of serotonin which is produced in the bloodstream…enhancing overall outlook and mood.

• One of the less-known types of serotonin-producing foods, fruits like pineapple, sour cherries, plums and bananas are all good foods to eat to improve one’s mood.

In addition, cherries contain melatonin, which is a natural sleep aid.

• Protein. Eating turkey, which contains tryptophan, increases the manufacture of
serotonin in the brain. In turn, the food promotes feelings that are more positive.

Other proteins aid in serotonin production include seafood, eggs, whey protein and beef.

Choose animal products that are not raised with hormones and grass fed or pasture raised products.

Another serotonin-boosting protein food is nuts.

Nuts boost the manufacture of selenium, which is found to be lacking in patients suffering from depression. Lean meats and legumes contain selenium too.

Because sugar-rich snacks can slow production of serotonin…

It is better to replace sugary or processed snacks with more natural foods and whole foods like nuts or fruits and lean protein.

• Carbohydrates help to boost the level of serotonin and reduces depression. Cooking and recipes like pasta, whole grain bread and white potatoes to the menu.

• Dairy products make people feel happier too. Try such dairy foods as cheese
and milk, each of which contain mood-boosting chemicals or produce an increase in serotonin.

Nutrients That Help Ward Off Depression

Beta Carotene is also helpful in relieving depression.

Some of the foods in this group include cantaloupe, carrots, broccoli, and apricots.

Vitamin C – rich foods are helpful in fighting depression too. These foods are made up of citrus  fruits, such as limes, oranges, and grapefruit.

Vitamin E – not only plays a role in immune system functioning but contributes to nerve health as well, ameliorating any episodes of depression.

Nuts, seeds, vegetable oils and wheat germ are all foods which contain vitamin E.

Change the Way You Eat and Increase Your Level of Activity

Reducing depression via nutrition means healthy mix of complex carbohydrates combined with fruits and vegetables which helps alleviate mood swings and depression in general.

Make sure to avoid most pre-packaged, processed snacks like chips, packaged cookies, best to remove them from your shelves and focus more on eating fresh produce and fish.

Once you start eating healthier, you will feel like you can exercise more, which can further elevate mood and stave off depression…

In fact, when you take part in an exercise activity like walking, jogging or running, your body produces more of the mood-enhancing hormones called endorphins.

In fact, after a while, your mood will improve just by eating healthier and exercising more.

Research shows this kind of healthy approach helps your body to function at normal levels with less dependency to take on mood-enhancing drugs or anti-depressants.

Supports behavioral changes to make healthy eating and regular exercise a daily practice.

Resources: 1 Felsing, NANCY E., J. A. Brasel, and D. M. Cooper. “Effect of low and high intensity exercise on circulating growth hormone in men.” The Journal of Clinical Endocrinology & Metabolism 75.1 (1992): 157-162.2 Tjønna, Arnt Erik, et al. “Aerobic Interval Training Versus Continuous Moderate Exercise as a Treatment for the Metabolic Syndrome A Pilot Study.” Circulation 118.4 (2008): 346-354.13 Davis, et. al. Concurrent training enhances athletes’ strength, muscle endurance, and other measures. Journal of Strength and Conditioning Research. September 2008;22(5):1487-1502.4 Scott, et al. Misconceptions about aerobic and anaerobic energy expenditure.. Journal of the International Society of Sports Nutrition. 2005;2:32-37.5Boudou, P., et al. “Absence of exercise-induced variations in adiponectin levels despite decreased abdominal adiposity and improved insulin sensitivity in type 2 diabetic men.” European Journal of Endocrinology 149.5 (2003): 421-424.6 Schuenke, et al. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: Implications for body mass management European Journal of Applied Physiology. 2002;86:411-417.7 Scott, et al. Misconceptions about aerobic and anaerobic energy expenditure.. Journal of the International Society of Sports Nutrition. 2005;2:32-37.8Bogdanis, G. C., et al. “Short-term high-intensity interval exercise training attenuates oxidative stress responses and improves antioxidant status in healthy humans.” Food and Chemical Toxicology 61 (2013): 171-177.9Ottosson, Malin, et al. “Effects of Cortisol and Growth Hormone on Lipolysis in Human Adipose Tissue 1.” The Journal of Clinical Endocrinology & Metabolism 85.2 (2000): 799-803.10 Pedersen, B. K., et al. “The metabolic role of IL-6 produced during exercise: is IL-6 an exercise factor?” Proceedings of the Nutrition Society 63.02 (2004): 263-267.11 Ahtiainen, Juha P., et al. “Heavy resistance exercise training and skeletal muscle androgen receptor expression in younger and older men.” Steroids 76.1 (2011): 183-192.12Trapp, E. G., et al. “The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.” International journal of obesity 32.4 (2008): 684-691.13Edwards, Andrew M., et al. “Self-pacing in interval training: A teleoanticipatory approach.” Psychophysiology 48.1 (2011): 136-141.
14 Winter, Bernward, et al. “High impact running improves learning.” Neurobiology of learning and memory 87.4 (2007): 597-609.
15 Wisløff, Ulrik, et al. “Superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients a randomized study.” Circulation 115.24 (2007): 3086-3094.16 Heyn, Patricia, Beatriz C. Abreu, and Kenneth J. Ottenbacher. “The effects of exercise training on elderly persons with cognitive impairment and dementia: a meta-analysis.” Archives of physical medicine and rehabilitation 85.10 (2004): 1694-1704.17 Chwalbinska-Moneta, Jolanta, et al. “Threshold increases in plasma growth hormone in relation to plasma catecholamine and blood lactate concentrations during progressive exercise in endurance-trained athletes.” European journal of applied physiology and occupational physiology 73.1-2 (1996): 117-120.18 Lee-Young, Robert S., et al. “Endothelial nitric oxide synthase is central to skeletal muscle metabolic regulation and enzymatic signaling during exercise in vivo.” American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 298.5 (2010): R1399-R1408.19 Pedersen, Bente Klarlund, et al. “Role of myokines in exercise and metabolism.” Journal of applied physiology 103.3 (2007): 1093-1098.20 Nielsen, Anders Rinnov, et al. “Expression of interleukin-15 in human skeletal muscle–effect of exercise and muscle fibre type composition.” The Journal of physiology 584.1 (2007): 305-312.

Why Is Nutrition Important