85% of Moscow residents take advantage of stress or adhere to strict diets.
Photo: Svetlana MAKOVEEVA
Experts from the CGM Clinic of the Healthy Metabolism Clinic conducted a study and found that 65% of Moscow residents suffer from iron, vitamin D and protein deficiencies. Most of them tend to have glucose levels that are too low during sleep. This means that in the morning such a person wakes up already tired, he does not have enough energy for the day. I always want coffee and sweets!
And another 85% of Moscow residents take advantage of stress or adhere to strict diets. And this means that restrictive and emotional eating disorders are worth talking about.
WHAT IS THE DIFFERENCE BETWEEN FOOD AND EMOTIONAL?
Restrictive eating behavior is the intentional restriction of food in order to lose weight quickly. Because of this, thoughts only about food, from mindfulness at night, memory weakens, and it becomes more difficult for a person to control himself. Hence the nocturnal breakdowns: trips to the fridge, an uncontrollable attack on food…
Emotional eating behavior is a psychological problem when we “eat” problems. Everything that infuriates us, worries us, makes us tired, annoys us – all these are reasons to immediately eat sweets.
HOW WE GOT TO EATING DISORDERS
Basically, the causes of this type of eating behavior originate in childhood:
1. The child was “rewarded” with food for good behavior. He has set himself a pattern (habit): “Today I’m doing well, I’ll treat myself to something tasty”;
2. As children, they calmed down with food: “You are upset, hold the sweets”;
3. Traditions. Family holidays, gatherings with relatives always took place at the table. He fixed himself with the thought: “All positive emotions are only in food, this is a pleasant pastime.”
4. A “cult” of the slender body appears in adolescence. If you don’t look like your skinny and beautiful peers, then you’re not like that, they don’t like you.
“Already in adulthood, a person begins to notice food restrictions, self-punishment by refusing to eat, as well as the appearance of a feeling of rejection of oneself and one’s own body. It is these factors that underlie restrictive and emotional eating behaviors”, emphasizes endocrinologist Evgenia Skrynnik.
It is possible to determine the presence of deviations in eating behavior using the Dutch Eating Behavior Questionnaire.
Well, or start keeping an honest food diary (this is more difficult and longer).
HOW TO FIGHT AGAINST OVEREATING?
“In the fight against overeating, it is important to reduce its importance in your life as a source of pleasure,” says nutritionist Veronika Baykova. So we need to find others. Let’s try point by point:
1. Make a list of 8-10 things that give you pleasure: what really makes you happy, what you dream of, but for some reason do not allow yourself. Maybe enroll in a drawing class?
2. Try meditation. Well, it won’t hurt.
3. Clean the refrigerator of harmful products.
4. Leave only healthy snacks on the table (fruit and vegetable plates).
5. Sweet (well, if you can’t do without it), only for dessert after dinner.
6. After eating, walk for 30-40 minutes. At least after breakfast on the way to work, and after dinner.
7. Allow yourself a “vacation” – let there be short-term deviations from the diet if necessary (family vacation, vacation). It is important to return to the regimen immediately, without waiting for weight gain.
