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Why do I eat …..
When I know I shouldn’t
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Why
do we eat… when we know we
shouldn’t
•P=
sychological
•
•B=
iological
•C=
hemical
•
•E=
nvironmental
•
•S=
ocial
Environmental Factors (food)
R=
26;Junk
food is more available
•Convenience
over nutrition
•Advertising,
vending machines, drive-thru
R=
26;High
fat and sugar foods
•Oversized
portions in restaurants
R=
26;High
fructose Corn syrup
Environment (exercise)
<=
span
class=3DBB style=3D'position:absolute;left:-4.43%'>•Commuter
lifestyle
<=
span
class=3DBB style=3D'position:absolute;left:-4.43%'>•More sede=
ntary
(declining activity)
<=
span
style=3D'visibility:hidden'>•
Biological Factors
•He=
redity
might account for propensity, but that hasn’t really changed over the years
•M=
enopause
may increase fat around abdomen
•A=
ge-related
weight gain
•L=
ack of
Sleep (decreases growth hormone, increases
stress hormone (cortisol), tiredness feels
like hunger
•M=
edications
(antidepressants, antihistamines, blood
pressure, steroids, diabetes, HRT, NSAIDs,antipsychotics,sleep
aids)
Ea=
ting
behaviors mimic Addiction Behaviors
•Anticipation of eati=
ng
increases Dopamine levels
<=
span
class=3DBB style=3D'position:absolute;left:-4.43%'>•Eating in=
creases
Dopamine Levels
<=
span
style=3D'visibility:hidden'>•
•Therefore=
, eating
and abused drugs have a similar effect on the brain
<=
span
style=3D'visibility:hidden'>•
Body Mass Index and Alcohol Use, in Journal of add=
ictive
diseases, Kleiner et al., 2004;
23(3), 105-118.
Psychological Factors
<=
span
class=3DBB style=3D'position:absolute;left:-4.43%'>•Depressio=
n
<=
span
class=3DBB style=3D'position:absolute;left:-4.43%'>•Anxiety&#=
13;
<=
span
class=3DBB style=3D'position:absolute;left:-4.43%'>•Anger
Depression
<=
span
class=3DBB style=3D'position:absolute;left:-4.43%'>•can incre=
ase
appetite
<=
span
class=3DBB style=3D'position:absolute;left:-4.43%'>•Can cause
carbohydrate cravings
<=
span
class=3DBB style=3D'position:absolute;left:-4.43%'>•Can resul=
t in
binge eating
•Can signal=
a lack
of fun activities, so do something fun every day
<=
span
class=3DBB style=3D'position:absolute;left:-4.43%'>•Improved =
with
exercise
<=
span
style=3D'visibility:hidden'>•
<=
span
style=3D'visibility:hidden'>•
Anxiety
Coping with Stress
R=
26;Talk
to friends instead of overeating
R=
26;Don’t
buy junk foods (high fat, high sugar foods)
R=
26;Don’t
grocery shop when stressed
̶=
6;Try
healthy snacks (low-fat, low-calorie, fruit, unbuttered popcorn,
whole grain cereal)
R=
26;Eat
a balanced diet: whole grains, fruit, veggies, low-fat proteins,
dairy products
R=
26;Eat
more frequent meals
HALT emotional eating
•A=
sk
self if Hungry, Angry, Lonely, Tired
•H=
ungry:
if haven’t eaten for hours
–<=
/span>sit down for a healthy meal or snack
•A=
ngry,
Lonely, Tired:
–<=
/span>Plan ahead for alternative activities: friends
=
;
–<=
/span>Boredom: try a new activity
–<=
/span>Lonely: plan to see friend with enjoyable
activities
–<=
/span>Tired: take 20 minute power nap
=
–<=
/span>Tired: Exercise reduces fatigue
=
–<=
/span>Replace negative thought
•&=
#8220;my
genes can’t make me overeat”
Anger
&#=
8226;Can
lead to binge eating
=
226;Learn
to assert yourself by saying what you feel calmly and strongl=
y,
but not nastily
=
211;“I’d
like to help out, but I cant do it today” instead of
“I’m sick of you
asking me for…”
Adverse effects of Dieting
•Restrained eaters re=
sist
desired foods and this may result in worry and emotional <=
span
style=3D'position:absolute;top:38.5%;left:9.73%;width:84.45%;height:6.75%'=
>responses
•Dieting c=
an lead
to nervousness and irritability
<=
span
style=3D'visibility:hidden'>•
<=
span
style=3D'visibility:hidden'>•
Overeating at Celebrations
•Plan ahead, and eat
lighter for a couple of days before
•Start the
celebration with a large green salad to curb appetite
(avoid fat dressings)
•Go for a walk or physical activity to help cut
appetite
<=
span
style=3D'visibility:hidden'>•
Cravings
•Comfort fo=
ods:
mashed potatoes, green bean casserole,
stuffing
–These were served at celebrations and can trigger =
positive or relaxing feelings
•F=
ood
excites the right orbitofrontal cortex
–S=
ame
area is excited with cocaine & heroin
•S=
ugar
withdrawal symptoms (Sugar Busters)
–It may take a few weeks for headache, dizziness, a=
nd lightheadedness to resolve
Binge Eating & Self-Control
&#=
8226;Good
Self control:
–Some
people can eat a miniature candy to satisfy a craving
&#=
8226;Poor
Control:
=
211;Others
often eat the entire bag, and these people might avoid that c=
andy
completely
Night-Time Eating
=
226;Skipping
breakfast can lead to late-night carbohydrate and fat
cravings
&#=
8226;Conditioned
response (Pavlov)
&=
#8211;Activities:
TV, computer, driving, etc.
&=
#8211;Time
of Day
&#=
8226;Change
the cues
–Read
and drink tea instead of watching TV with buttered popcorn
Chemicals that influence Eating
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•E=
ndorphins
(responsible for pleasure)
–<=
/span>Moderate exercise
–<=
/span>Fat-filled, sweet, creamy, and seasoned foods
=
•S=
erotonin
–<=
/span>More Serotonin =3D elevated mood, less anxiety, lo=
wer
appetite, more pain
tolerance, produces restful sleep
•D=
opamine
and Norephinephrine help with mood, mental functioning & alertness
•N=
europeptide
Y (NPY) produced by stress
–<=
/span>Increases carbohydrate cravings
=
•G=
alanin
can increase fat intake
–<=
/span>Increases when body fat is used for fuel during
dieting/fasting
•C=
orticotropin-releasing
hormone (CRH)
–<=
/span>increases hunger, especially during stress and die=
ting
Chemical=
s that
influence Eating 2
•I=
nsulin-
simple carbs (sugar, white rice, potatoes/pasta)
–<=
/span>Rush of insulin, drop in blood sugar, triggers hun=
ger, increases cravings
•C=
holecystokinin
(CCK) – induces satiety and sleepiness
•C=
ortisol-
affects serotonin, dopamine, neuropeptide
Y, and influences cravings
•E=
strogen/Progersterone
–<=
/span>High estrogen can cause high carb/high fat craving=
s
–<=
/span>Estrogen is high during puberty and around ovulati=
on
Chemical=
s that
influence Eating 3
•T=
estosterone-
more =3D more food intake
•L=
eptin-
produced by adipose cells
–<=
/span>injected into the hypothalamus-reduces eating
=
•F=
atty
Acids- made in liver and fat tissue
–<=
/span>When Dieting or between meals, these lead to rise =
in endorphins and fat/sugar cravings
•C=
hocolate-
↑ serotonin and ↓ NPY, leading to a =
sense of well being, re=
leases
endorphins, satisfies galanin, caffeine, mental lift
•(try low-fat/calorie
chocolate, small amounts choc)
Genetics
&#=
8226;Melanocortin
4-receptor
<=
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–Healthy
gene makes protein that controls appetite
<=
/div>
–Mutated
version makes too little protein, so body feels hungrier than it
really is (binge eaters)
Why
do we eat… when we know we
shouldn’t
•P=
sychological
•
•B=
iological
•C=
hemical
•
•E=
nvironmental
•
•S=
ocial
What to do?
•Ca=
ll
someone or talk to someone about what is bothering =
you.
•A=
ctivity
Jar: write down 10 activities on pieces of paper and put in a jar.=
Go for the activity jar instead of the cookie jar.
–
–
–
–Do activity for 10-30 minutes
•W=
rite
in a journal about feelings/thoughts to help identify =
drives, emotions, thoughts, habits
•H=
ave a
card with your goals written on it, and pull it out when you are about to slip
•B=
rush
your teeth and/or take a shower/bath
•Vi=
sual
activities that you could do if you achieve your =
goal weight
Why
else do we eat when we shouldn’t
•G=
oing
along with the crowd
•I=
t’s
there (can’t waste)
•P=
aired
with events (movies=3Dpopcorn)
•F=
eeling
sick (think eating will help)
•I=
ts
time to eat (time as a stimulus)
•A=
voiding
feeling bad (afraid to feel hungry)
•S=
adness
(food is friend)
•E=
ntertainment
(something to do)
•R=
eward
Eating (deserve a treat for being good)
•H=
olidays/Occasions
– it’s party time
•F=
or
others “I baked for you”
•R=
evenge:
I’ll show you, or you can’t make me
What to do?
&#=
8226;Re-Learn
what hunger feels like
&=
#8211;Notice
bodily sensations
&=
#8211;Rate
your hunger from starving to over-full
Tips
to overcome cravings/eating when
we shouldn’t:
•B=
efore
you eat, drink a glass of water, wait 10 minutes, and see if =
you can get past the urge to eat.
•D=
on't
eat in front of the TV.
•E=
at
every few hours instead of letting a snack attack drive you to the =
=
vending machine.
•C=
reate
a safe nutritional environment at home -- have plenty of =
healthy food on hand and don't keep junk food in t=
he
house.
•Pl=
an
healthy snacks for those times when you are vulnerable to =
eating, especially late afternoon and after dinner.
•F=
ind
alternative behaviors to eating: take a bubble bath, go to the movies, walk the dog, wash the car. Chances are, i=
f you
can distract yoursel=
f, the
urge to eat will pass.
•Do
something physical before dinner -- talk a walk, ride a bike around the block -- to help yourself calm down fro=
m the
day and sort through
feelings before you start to eat.
Television is a big problem
•Research s=
hows
that people who eat in front of TV
report feeling like they haven't eaten at all
•Food
inattentiveness: we tend to not pay attention
to what or how much we are eating
–W=
hen we
eat in front of the television, we aren't paying attention to what we are eating.
•Research s=
hows
that people who eat in front of the
TV report feeling like they haven't eaten at =
all. It appears that the food eaten doesn't register all that well when we are distracted
When
you feel the urge to eat, ask yourself
a few questions
<=
span
class=3DBB style=3D'position:absolute;left:-4.43%'>•Am I actu=
ally,
physically hungry?
<=
span
class=3DBB style=3D'position:absolute;left:-4.43%'>•How will =
I feel
after eating?
•Is the fo=
od I
plan to eat something my body needs?
<=
span
style=3D'visibility:hidden'>•
•"Ide=
ntifying
feelings and asking questions helps start a thought pro=
cess
that brings behavior under better controlStimulus control
•E=
ating
times
•E=
ating
Places
•P=
aired
events (TV, dining room, events)
•P=
ortion
size and plate size
•A=
vailability
of bad foods in house
•B=
ehaviors
Incompatible with eating
–<=
/span>Shower, phone, make a list
•R=
ate of
Eating (size of bites, pauses)
•K=
eep
hands busy while watching TV
–<=
/span>Laundry, solitaire, cross-stitch, photo-album
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