Binge Eating: Today, more and more people especially school and college students are turning to food for comfort and coping. Binge eating, also known as stress eating or emotional eating, refers to the use of food to cope with feelings instead of real hunger.
While binge eating can be a short-term but unscientific way to access temporary relief, it can result in lasting physical and emotional consequences.
The Hidden Impact of Binge Eating
In most cases, emotional eating starts with a bad day at school, college or work. It can also happen due to relationship stress or boredom, triggering cravings for salty, sugary or high-fat foods such as pizzas, burgers or biryani. These “comfort foods” temporarily boost dopamine and serotonin, which provides a short-lived sense of pleasure and comfort.
Over time, binge eating can result in digestive issues, unwanted weight gain, hormonal imbalances or increased risk of chronic diseases such as heart problems and diabetes. Moreover, it can severely disrupt normal hunger cues that make it difficult to differentiate between true physical hunger and emotional cravings.
How to Avoid Emotional Eating?
The first step to avoid emotional eating is awareness. To get started, you can keep a mood and food journal to identify triggers. This would help you identify what times, emotions or situations make you eat impulsively. By doing this, it would become easier for you to respond proactively and differently. Mindful eating can help you savour every bite, consume your meals slowly and listening to the signals of your body of hunger & fullness.
Ideally, you should embrace healthier coping mechanisms like journalizing, deep breathing, meditation, dancing, swimming, walking, or engaging in any creative hobby like painting. You may even try out drinking a glass of water or calling a friend to reset your emotional state.
It is also advised that you should plan balanced meals with fresh and seasonal fruits and vegetables. Stay hydrated and make sure to consume enough proteins. It is equally important to have at least 8-9 hours of uninterrupted sleep every night and exercise regularly.
Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion in any way. The methods and claims mentioned in this article should be considered as suggestions only; DNP India neither confirms nor denies them. Always consult a doctor before following any such suggestions/treatments/medications/diets.