Stress Eating
No matter how you look at it, self isolation is challenging. Some people may be prone to overeating due to a multitude of different reasons; stress, boredom, anxiety or fear may all be reasons why you could be tempted to visit the refrigerator more than you should. Let’s discuss some strategies to help you avoid overeating during this time of social distancing.
Eat 3 regular meals
Consume your dietary needs at 3 regular paced intervals. In general we suggest keeping a daily routine, this includes the consumption of 3 well-balanced meals a day. If your daily consumption of nutrients is adequate, anything outside of these three meals is just snacking. Our kids are notorious for being “hungry” within an hour after eating. We will usually keep some extra lunch/dinner on hand for when this occurs. If they aren’t hungry enough to have some more lunch/dinner, then they are just looking to fill some time by eating.
Check how you are feeling
Are you truly hungry or is it thirst? When did you last have a glass of water? Decreased water intake can affect everything from mood to energy levels, before eating, try taking a drink of water.
Go outside
If you are experiencing boredom instead of hunger, try to go outside for some sunshine (if we are lucky enough for a bright day) or some exercise. Walking is the best way to distract your mind away from your stomach. The farther you walk, the longer it will take you to get back to your fridge! If you are lucky enough to have a yard, pick away at that little project piece by piece.
Remove temptation
Don’t even bother bringing junk food home if you know that you have no will power at 9pm while watching the latest episode of Tiger King. If you know what your weakness is, then try not to bring it home in the first place. One that note, don’t go grocery shopping on an empty stomach. When you shop on an empty stomach, you are much more likely to purchase binge items because your mind is getting a hunger message from your digestive system. Even better, when going grocery shopping, stick to a list and don’t deviate from it no matter what!
Look into intermittent fasting
Some people have had great success with intermittent fasting or only consuming their daily intake during an eating window. There is so much that can be discussed about intermittent fasting that we won’t get into it here. Feel free to ask us more about IF.
Put on some “real” pants
When was the last time you put on a pair of jeans or work pants? You’d better go put them on just to make sure they still fit. Exercise is one of the best ways to deal with stress. By increasing your physician activity you may just decrease the need to snack because of stress. It can be anything from walking or running to a home workout video on youtube, just get that heart rate up and use the large muscle groups in your body.
Put down your device
How much has your screen time increased since starting social isolation? Social media can actually increase your stress levels. Make meal times sacred, put down your tablets or phones. Take meal times as an opportunity to be mindful about what’s going on. Be grateful that you have food on your plate and the luxury of being able to stay home.
Try not to be too worried if you have a rough day or completely fall off track on any given day. We are in uncharted times and your feelings are completely valid. Do you your best. We will be here for you when this is all over.
Dr. Jen Maher & Dr. Shaun Maher
It is important to note that following these guidelines is best when prescribed by your chiropractor or physician. If you have underlying medical conditions, please consult with your healthcare provider before starting any new regimes. None of the information provided on this website should be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner. This information is simply for interest and comfort.