Feeling hungry is the main trigger for making a person eat, however, it is not the only one. Food is also often an attempt to contain or express emotions. Given the importance of this subject, in today's article, we are going to talk about the role of food in controlling emotions.
Problems arise when this process goes out of balance and eating becomes a cause for concern when it comes to controlling emotions.
The amount of food and the type of food eaten, normally, do not pass the scrutiny of healthy living.
Chocolate, ice cream, French fries, and soda are examples of foods that are the protagonists when the person is going through a difficult time – and also, in moments of celebration – to be aware of the problem.
In this context, you will understand a little more about what is adequate in food to control emotions.
Read the content to the end to check it out.
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The manifestation of emotions
In its literal sense, the word emotion means the act of dislocating or moving, that is, putting out what is inside.
Emotions are constantly present in our life. Some are predictable while others come by surprise. The big challenge, in this case, is to know how to deal with them well, leading them to something beneficial without triggering harmful attitudes to health.
It is common to find people with the well-known BED - Binge Eating Disorder. It is characterized by the uncontrolled ingestion of food in a short period of time, resulting in guilt and repulsion for food.
BED manifests itself in individuals exposed to psychological/physical trauma, extremely rigid diets, high levels of stress, low self-esteem, and so on. This is a clear example of how emotions take over rationality, making the person “discount” what they are feeling in their own food.
For this reason, emotions need to be understood and controlled over time.
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Why do you need to control emotions?
People who eat too much or eat fast food with high frequency looking for reasons to eat them, maybe suffer from some disorder related to food.
In this case, eating becomes a way to cancel out a bad feeling or an uncomfortable situation.
The good news is that emotions can be controlled with healthy habits and with the help of some key foods.
Here are the habits you can adopt to moderate your emotions:
* Eat slowly, chewing the food up to 5 times before swallowing, to transmit the satiety message to the brain;
* Eat fiber, fruits, and vegetables that also increase satiety;
* Maintain a food routine respecting the established times;
It is noteworthy that only a specialized professional can confirm a condition of binge eating and indicate the best form of treatment. Each person has a unique behavior that must be considered in the diagnosis.
Always consult an expert.
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Food to control emotions
Despite this, maintaining a healthy diet can and should be a goal for all people.
As mentioned above, some habits and foods favor the control of emotions, making people able to make decisions based on what is best for their physical and mental health and not on the compensatory compulsion.
See below for eating tips to control emotions :
* Folic Acid (B9): responsible for the production of serotonin. Where to find it? In chicken, beef, peanuts, chestnuts, mango, prunes, and watermelon;
* Ascorbic Acid (Vitamin C): Lack of vitamin C decreases cortisol production. Consumption of this vitamin benefits the nervous system. Where to find it? In orange, strawberry, kiwi, acerola, tomato, and pepper;
* Calcium: depression and anxiety may be related to the absence of these minerals. Where to find it? In milk and dairy products, broccoli, mustard, okra, and tofu;
* Magnesium: like calcium, depression, and anxiety can be related to the absence of these minerals. Where to find it? In cassava, beets, chickpeas, avocados, granola, and barley;
* Tryptophan: substances responsible for the production of serotonin. When you are anxious, invest in foods rich in this substance. Where to find it? In bananas, milk, meat, and eggs;
* Omega 3: plays an important role in the formation and maintenance of the brain. The consumption of this fat increases the level of serotonin, dopamine, and norepinephrine, substances responsible for the feeling of well-being. Where to find it? In salmon, tuna, sardines, spinach, watercress, linseed, canola, walnuts, and chestnuts.
A diet rich in nutrients and minerals favors the nervous system and the release of important hormones for controlling emotions.
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The important thing is what emotions I experienced
Life is made of emotions.
Every day we go through a coming and going of unique sensations necessary to maintain our existence. Feeling keeps us alive.
The problem is the lack of control and what we decided to do with these emotions.
Frustrations, internal conflicts, stress, resentment, and fears are some of the feelings that can drive us to do things we don't want, for example, “take it out” on food.
Giving up the points and letting the momentary pleasure of overeating or eating poor food dominate your attitudes is not an option. Before that, reflect on what you are feeling, take a deep breath, live your moment without resisting and try to do something you like to distract your thoughts.
If the urge to eat persists, choose the different food options to control the emotions you've experienced here.
Respect your emotions above all.
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