Good Lifestyle

When we feel stressed, many of us turn to food. And this year more than ever, thecoronavirus In case of pandemic left a lot of us to emphasize that we seek food for comfort, boredom, or just because it is there.

There are multiple reasons, you can use a stress power. "We usually tend to eat stress when we feel outdated or avoid something. We can also the stress of eating if we have grown up as a tool for emotional well-being, "saysMaggie Luther, ND, A naturopath and medical director and formulatorMaintenance / .

Hormones can also play a role: "Food stress can also occur because of certain hormones that of course our body at higher concentrations when we are subject to a constraint.Cortisol is a well-known stress hormone who can bring us to want to eat more, "saysJen Bruning, MS, RDN, LDN, Recorded nutritionist dietitian and spokesperson for the Academy of Nutrition and Dietary. "Another is ghreine, nicknamed the" hunger hormone ". Ghreine rates can increase with stress and make us feel more hungry. »

The trick is to have ways to break the cycle of food dependence of stress. Here are 9 tips to help break the cycle. Keep reading, and more about how to eat healthy, do not miss7 HEALTHIES TO DINING RIGHT NOW.

"When we insist on eating, it is often unconscious. The first thing we need to do is make our actions known. When you are tempted to go the stress eating, note what you think. Do you avoid a task, feeling overwhelmed by a surprise project, or have children to shout in the background of your zoom meeting? The stressors of life do not end often, but the way we react to stress can absolutely be adapted, "says Luther. "By first building awareness of the moment when you tend to go the stress eating, you will be much more successful in changing your behavior on the. Long term Once you notice that you make your way to the refrigerator or a wardrobe, is now the time to use one of the other tips to divert your mind and focus far from eating stress and stress reduction! Maybe take a look at these11 Mindfulness Hacks to eat less, according to experts.

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"Recognize how much you want to feel a feeling of ease and how unpleasant stress feels in the body. When you want to eat stress, offer you a moment of self-compassion by reciting a few compassionate sentences in your mind, as"May I have the ease. Can I be free from stress. To do this, for a few moments, "saysStephanie Wagner, NBC-HWC, Certified health and wellness coach and program specialist toHealthy mind innovations toCenter for Healthy Minds at the University of Wisconsin-Madison. "By responding to stress with self-compassion, you can develop a healthier relationship with stress by learning to accept, rather than resisting. Resistance often combustible stress, generating more momentum with stress-eating. Try thisAssisi meditation To find compassion in difficult situations ".

"Define expectations for your week by food Prommit a few days in advance. Have a plan for meals and snacks, even emotional "emergency foods" during periods of stress. As you go on your day, you can be reminded of the meal or snack that is coming and being less tempted to look without thinking in your refrigerator when stress shots, "says brunning. "You can even plan the high stress moments by knowing what, and how much of some food will help you down and meet your immediate needs. Total restriction tends to return against a plan can help prevent that. »

"In these moments when you really feel stressed, take some slow and profound breaths," says Wagner. "The breath can have a naturally soothing impact on the nervous system and also has a calming effect on the mind and body, providing holding that does not imply eat. Try this brief,Assisi meditation To support conscious breathing ".

"The outdoors understands things like the sun and fresh air. Even in the middle of winter, it will be outside stress and promote a feeling of well-being because of these natural elements, "says Luther. "When we find ourselves opening the refrigerator or featured in the cabinet, tell yourself", it's the perfect time to throw my coat and go out or open a window for 5-10 minutes. "This simple activity will give us a chance of the area, that the needs of the brain need. As much as the brain needs to focus, it also needs to relax. This activity will reduce the eating stress, get your nervous system calmed , and help your brain better focus for future work. "

"Often creative in nature, a hobby that requires you to use your hands (clean) can help you prevent you from reaching snacks," Bruning says. "Something like needles, scrapbooking, jewelery, logging, blogs, etc. Keeping your hands busy and can soothe your mind."

"At the beginning of the day, pay attention to some essential values ​​that are important for you, like generosity, compassion, kindness, etc.," says Wagner. "When you feel the desire to stress and eat, ask yourself"What activity can I do right now that is more aligned with my values? If well-being is a value, maybe choose to take a walk or take a calming bath. If relationships are important, try calling a friend. Align your stress relief strategies with your values ​​can help you manage your stress in better health. ThisActive 10-minute meditation is a good start. "

"Ontitimes When we emphasize eating, we are not really hungry. So, instead of going to the refrigerator or the furniture, head instead of the tap," says Luther. "Fill a glass of water, add a lemon pressure or two frozen bays. Enjoy the glass of water and let the desire to stresser diffuse." Speaking of lemon water ... Did you read onWhat happens to your body when you drink lemon water every day?

"Just because you're stressed does not mean youshould not to eat. Having a snack or a meal intentionally depressed in a period of stress can help us feel reassured that the need for livelihood is completed, "says Bruning." A small snack between meals can actually help prevent us from too late when we are hungry when we are hungry. In addition, regular snacks can help regulate variations in blood sugar that we experience between catering opportunities. »Check these50 ideas of healthy snacks to throw together in minutes.