The role of food in daily life
Food plays a crucial role in humans’ life. It is a fuel that keeps us alive. From birth, children are wired to be comforted by food, which is a survival instinct. They cry when they are hungry, and being fed by a care giver is greatly soothing and calming. As we grow up, food also becomes a social and cultural component. Can you imagine a celebration like a birthday party, holidays, or a family gathering without delicious meals or snacks? It probably would not be the same. For some cooking can be a life passion; sharing meals together can strengthen the bond between people. It is normal to sometimes eat too much or unhealthily because others do it or because we feel like we really want an extra cookie. What might be problematic though is when you start to regularly consume large amounts of food in a short period of time, leading to emotional and physical discomfort.
What is binge eating disorder?
Binge eating is the most common of all eating disorders. It exists on a continuum depending on its frequency, for example mild: (1-3 episodes/week), moderate (4-7 episodes/week), severe (8-13 episodes/week), and extreme (14 or more episodes/week).
The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) defines Binge-Eating Disorder (BED) as a behavioural disorder characterised by chronic, recurrent episodes of binge eating: 1) eating an amount of food that is larger than most people would eat in a similar period of time, and 2) the sense of lack of control over eating during the episode.
Other symptoms include:
- Eating until one has passed the point of discomfort.
- Eating large amounts of food when one does not feel any physical hunger.
- Eating alone due to shame and embarrassment by the amount of consumed food.
- Feeling stressed, guilty, depressed, and disgusted with oneself after overeating.
The reasons behind binge eating
Very often the reasons behind binge eating are painful emotions you may not always know how to manage. These can be anxiety, sadness, loneliness, frustration, anger, and so on. Moreover, being bored, tired, exhausted, or stressed also increases the risk of reaching for more food. The urge can pop up suddenly making it difficult to resist the temptation.
The tendency to overeat can be a consequence of a trauma. For example, people who experienced emotional neglect, physical or verbal abuse as children can turn to food as a self-soothing strategy. Furthermore, if someone fears abandonment, food can seem like a safe friend who will never leave them.
Why is binge eating addictive?
Emotional eating is addictive because it can make you feel better, temporarily. Food may silence your anxious thoughts such as: “Nobody likes me,” or “I’m not good enough at my work.” Your attention shifts from an internal turmoil to something more external. It can be indeed a powerful distraction. Additionally, eating makes the brain release more “pleasure hormones” such as dopamine and serotonin that alleviate mood. You might get conditioned before you realise it.
Binging traps
Below are examples of situations that can make you more vulnerable to overeating:
- Being home alone
- Relaxing in front of the TV: Netflix marathon
- Holidays: having more free time and fewer duties
- Being overworked, burned out, and tired
- Social gatherings: friends or family offering food or pressuring to eat more as a proof of love
- Dieting during the day and feeling hungry in the afternoon
- Societal pressure regarding perfect body image and leading a healthy lifestyle.
Negative consequences of binge eating
- Low self-esteem and self-worth
- Shame, guilt, and self-loathing
- Weight gain and in more severe cases obesity
- Health problem (i.e., high blood pressure, cardiovascular disease, diabetes)
- Isolation and social withdrawal
- Anxiety and depression
- Suicidal ideation
The above-described consequences of excessive eating, that is great emotional and physical pain, can translate into more binging that becomes a vicious cycle.
Coping strategies for binge eating
- Go for a walk or exercise. Fresh air can help clear up your mind. Exercises increase the production of “feel-good hormones” and can diminish stress and anxiety.
- Journal about your feelings. Writing down thoughts and feelings can be a useful strategy for spotting binging patterns and becoming more self-aware.
- Tackle environmental triggers (i.e., a bag of crisps in the kitchen) by making them less accessible.
- Learn to recognise hunger. Physical hunger manifests as pangs and grumbling in the stomach, light-headedness, or hunger headaches.
- Stop eating before you are completely full (80%). Spend at least 20 minutes per meal. Your stomach needs some time to receive the food and send signals to the brain.
- Fight off boredom and do something you enjoy. Get involved in an activity that brings excitement, comfort, calmness. Fuel yourself with more positive emotions.
- Eat at a table and not in front of the TV. Eating while watching favourite series on the couch helps the brain learn to associate entertainment with food. Being engrossed in a film makes you less focused on what and how you are eating and less aware of the fullness signals.
- Stop restrictive dieting and do not skip meals during the day. Having regular meals every 3 to 4 hours and eating while you are hungry can help avoid binging in the evening. If you forget to eat during the day or it is difficult to notice hunger signals, set a reminder on your phone to check in with yourself. Keep a healthy snack like an apple at hand.
- Eat mindfully: slow down while eating. Keep distractions away and pay full attention to the food in front of you. You can close your eyes to better focus on its taste and smell. Take deep breaths while eating.
- Keep yourself hydrated. Your brain can misinterpret dehydration for hunger. When dehydrated, you are also more likely to crave salty foods. Have a big water bottle next to you and fill it up when it is empty.
- Be kind with how you talk to yourself regarding eating. It is okay to get hungry and it is also okay to have some cravings. Do not compare yourself to others.
The bottom line is that binge eating is treatable, and it is possible to develop a healthier relationship with food.
Consult a dietitian for a better meal planning and for understanding what your body needs.
Talking about emotional eating in a safe space with a psychologist is a first big step towards recovery. There is no shame in admitting that you struggle. Therapy can be helpful for gaining more self-knowledge and challenging negative thoughts leading to binge eating.
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