The rhythm of life we lead, work and daily worries can generate stress and anxiety. And sometimes it happens that, when we are restless or have any symptoms of these conditions, we turn to food as a refuge to feel better and calm down. It is at that moment that food can become our worst enemy: we eat unnecessary calories and then feel guilt for having consumed them.
Positive World wants to help you with this list of ten effective tips to avoid eating due to anxiety and stress.
1. Chew gum
This treat is very effective in reducing stress. When you begin to feel restless or uneasy, you can chew sugar-free gum to help you stay more calm and focused. In addition, according to a study , chewing sugar-free gum can reduce our daily calorie intake and increase the amount of energy we expend on a daily basis.
2. Add infusions
Infusions can be great allies when it comes to tricking our brain a little. Whenever you feel anxious and want to rush to open the refrigerator, opt for a relaxing tea. Not only will you get calmer, you will also hydrate your body, eliminate toxins and obtain the feeling of fullness you are looking for. You can try lemon balm and basil infusion, which has an anti-stress effect, or red tea, which is antioxidant and helps control appetite.
3. Say no to stimulant drinks
Coffee and any type of drink that contains caffeine are enemies of calm and tranquility. This substance (which is generally combined with sugar) increases the amount of adrenaline in the body and enhances the symptoms of stress and anxiety. Then, a vicious cycle is generated: you feel more stressed and want to eat more. So instead of having coffee for breakfast or a soda for lunch, opt for a cup of tea and a glass of lemonade.
4. Add spice, but not daily
Some research claims that adding a little red pepper to meals can curb your appetite. Capsaicin - a substance that makes chili hot - increases the feeling of fullness and caloric expenditure, since the body uses more energy to release the heat produced by the spice. So if you're feeling anxious, you can use this trick to fill yourself up and avoid eating again. But be careful not to incorporate it daily, as your body will get used to it and it will not produce the same effect.
5. Avoid red and yellow in food
Did you know that colors have a great influence on appetite? When we see a meal or a package with one of these tones, our brain sets in motion a series of mechanisms that make us feel hungry. That is why it is advisable to eliminate foods that have these colors from your kitchen. This will make it easier to avoid the compulsion to eat when you feel anxious or stressed.
6. Eat foods that increase the hormone of happiness
Serotonin is known as "the neurotransmitter of happiness" because it is responsible for regulating our mood. When serotonin levels are low, we tend to be more stressed and emotionally unstable, which can lead us to want to eat more. It is key to have good amounts of this hormone in our body. To achieve this, you can consume foods rich in tryptophan (a substance that helps to balance serotonin), such as pineapple, spinach, plum and avocado.
7. Add bread with oil to breakfast
A study confirms that some foods rich in unsaturated fats, such as avocados, olive oil and walnuts, are very effective in sending the signal of satiety to the brain. If you are going through a stressful time, adding a little olive oil to the bread you eat in the morning can be a great idea to avoid binges caused by anxiety during the day.
8. Activate the cells of your nose with the scent of mint
It is proven that the aroma of mint can work as a good supplement to decrease appetite and consume fewer calories. You can have an essential oil with this scent on hand to smell it whenever you feel uneasy. Not only will you enjoy a pleasant fragrance, you will also help your body not to eat unnecessary food.
9. Eat something when you feel restless
If you are experiencing symptoms of anxiety or stress and you begin to feel an uncontrollable appetite, it is best to eat some food rather than go to great lengths not to. Choose a healthy product — such as walnuts, half a banana, or red berries — to eliminate hunger and avoid bingeing later.
10. Spend 20-25 minutes on meal time
Sometimes it happens that the same fast pace in which we live leads us to eat quickly. Perhaps you sit in front of the computer and have lunch while you continue working or have dinner while you look at emails on your cell phone. The timing of the meal should be almost a ritual. It is very important that you take at least 20-25 minutes to eat food calmly and without distractions. In this way, you will give your brain the necessary time to get a feeling of fullness and avoid consuming unnecessary calories.
Do you apply any of these tips? What are your favorite tricks to avoid overeating due to anxiety? We would like to read them!