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How to Stop Stress Eating and Conquer Stress, From an RD

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We all know it: a stressful day leads to calming down with salty chips, half a liter of ice cream or a large order of fatty french fries. It can be comforting for a moment to eat these high-carb, fatty foods that increase serotonin levels, wash over the brain’s stress hormone cortisol, and give you a temporary sense of calm. According to the American Psychology Association, 39 percent of adults say they overeat or unhealthy foods in the past month due to stress. Almost half of these stress-eaters report having these types of emotional binge eating weekly or more frequently.

“Many adults report exhibiting unhealthy eating habits due to stress and saying that these behaviors can lead to undesirable consequences, such as feeling sluggish, lazy and feeling bad about their bodies,” the report said APA. And, according to the CDC, poor diet leads to chronic conditions like overweight and obesity, heart disease and strokes, type 2 diabetes, cancer and deficits in brain function.

Stress-eating causes you to convert calories into fat

And while people resort to high-calorie and high-fat foods when they are stressed, their bodies also store more fat than when they are relaxed, according to the American Psychological Association. A recent study shows that women feel more emotionally depressed than men after consuming junk food.

How can you stop stress-eating? Realize that you do first, according to new research, then plan a “lifestyle intervention” to reduce stress and guide you to healthier diets.

What New Research Says About Stress Eating: Awareness Is Everything

The 2020 study published in Nutrients aimed to prevent weight gain with a 16-week program that encouraged stress management, healthy eating, and physical activity. 338 participants between the ages of 18 and 39 who were overweight or obese were divided into two groups.

One group received individual coaching and shared inspiring testimonials from people who had learned to eat healthily, change their habits and lose weight. The others received printed materials but did not receive any coaching or a personalized experience. Those who have been coached have been more successful in changing their habits, and this starts with an awareness and understanding that food should be used as healthy fuel rather than unhealthy comfort.

“We used testimonials in videos and showed interactions with families to raise awareness of stressors,” said Mei-Wei Chang, associate professor of nursing at Ohio State University and lead author of the study. “After watching the videos, many participants in the intervention said, ‘This is the first time I’ve realized that I’m so stressed” – because they lived a stressful life, “she continued. “Many of the women are aware that they have headaches, neck pain and insomnia – but they do not know that these are signs of stress.”

Participants in the intervention group were more likely to reduce their fat intake than those in the control group. They also lowered their stress levels. For every 1 point of stress reduction that the researchers measured, they recorded a corresponding 7% reduction in the frequency with which women ate high-fat foods. Participants were shown how to lead healthier, less stressful lives and how to handle food better.

“We make them aware of the stressors in their lives, and unfortunately many of these problems are beyond their control,” commented Chang in the same interview. “So we teach them how to control their negative emotions. “Remember this is temporary and you will get through it.” And we give them the confidence to look to the future. “

Stress can also cause people to skip meals

While some people may turn to eating when they are stressed, others may skip meals altogether. The American Psychological Association stated:

  • 30 percent of adults said they skipped meals because of stress
  • Forty-one percent of adults skipped meals weekly or more often because of stress
  • 67 percent of adults skipped meals due to loss of appetite

Not eating can lead to stress. If we don’t eat for a long time, our blood sugar drops while it waits for fuel. This also causes the body to produce more cortisol (your stress hormone) to help regulate the drop in blood sugar while creating more stress in the body. A 2018 study of teens found that skipping breakfast increased their risk of stress and depression compared to those who ate breakfast regularly. Instead of just switching off and not eating, choose healthy foods to snack on or eat a large salad full of vegetables, whole grains, legumes, nuts, and seeds.

How to Reduce Stress

Stress cannot always be avoided, but we can try different strategies to deal with it. One key is seeing stress as a “challenge” that you can manage, rather than a threat, research shows.

  • Do sports regularly: Any kind of exercise that you enjoy, be it walking or dancing, aerobics or weight training, yoga or jogging, cycling or swimming, will help your body fight stress. When you’re active, your brain secretes feel-good hormones like dopamine and serotonin, which can improve mood and help you deal with stress. According to the article, people who do 20 to 30 minutes of exercise a day experience several hours of rest afterwards. This is because there is “good stress” called eustress and “bad stress” called distress, and when you exercise you activate the good stress associated with improved performance and productivity. The difference between good stress and bad stress is perception. If you can meet the challenge, it’s eustress, but if you feel threatened, it’s distress. Training your brain to see your stressors as challenges rather than threats is an important coping mechanism for reducing bad stress.
  • Try relaxation techniques: Some common examples are deep breathing, guided meditation, and practicing deliberate muscle relaxation. These types of daily techniques can be performed anywhere. First, download an app on your phone for instructions.
  • See a counselor or therapist: It can be easy to suppress your emotions or to sideline them and fail to recognize the stress you are under. Talking about it with a professional can help you deal with it and find helpful strategies to change your own behavior that can relieve some of the stress. Understanding the triggers of your stressful eating and learning other ways to manage your stress can lead to healthier lifestyles.
  • Set realistic expectations: The stressors that affect us are often beyond our control, but it is important to focus on what we can control. This can mean saying “no” to certain requirements that cost time and energy and lead to an increase in stress. Instead, focus on being the healthiest through exercise and healthy cooking, and then work on the things you can control, such as your response to the stressors in your life.

Stress-eating leads to more bad moods. Plant-based foods boost mood

Nobody wants to ban ice cream, but eating junk food with all the added sugar, salt, and preservatives too often can harm our physical health, and eating is not a cure for stress. In fact, stress eating is a vicious cycle and often creates additional emotional stress as your mood suffers from the effects of nutrient-poor choices, studies show.

The best foods for stress are not simple carbohydrates or sweets, but healthy, whole plant foods: fruits, vegetables, legumes, and nuts and seeds that are high in fiber, folic acid, and other vitamins and phytochemicals that help fight inflammation and improves brain chemistry, according to research.

People who eat more fruits and vegetables experience improved mental wellbeing, according to a study published in the journal BMJ that found that your gut microbiome (the microbial organisms, including bacteria that help digest your food) “are bidirectional with the Brain interacts “. Ways of harnessing neural, inflammatory, and hormonal pathways. “This means your gut tells your brain how to behave, and what you eat affects your gut microbiome. By eating healthier foods, you’re not only contributing According to the authors, it contributes to your physical as well as your mental well-being.

Bottom line: Stress can lead to unhealthy eating habits, including choosing high-calorie and high-fat foods that can make your moods further into a tailspin. Finding healthy ways to relieve stress can help improve your diet, as well as your overall health and wellbeing. And when you need a snack to improve your mood, choose plant-based foods like fruits, vegetables, legumes, nuts, and seeds that can aid your brain’s chemistry and lift your mood.

Whole Grains Health

Falling for weight loss myths

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I’m here to warn you about 5 fat loss myths that most people fall for. This may sound like soapbox talk and we apologize, but trust us when we say this is a message that needs to be spread.

Your fat loss depends on it.

Don’t waste time on these:

Myth: Diet pills help with fat loss

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for them. The “magic pill” has yet to be discovered (it was discovered – exercise. It just doesn’t come in pill form). Diet pills are more likely to damage your health and burn your wallet than you lose weight.

Don’t take a pill – instead, burn calories with exercise.

Myth: You should starve to lose fat

Trying to lose weight by starving is not only ineffective but also dangerous. It may seem like a severe calorie restriction would result in the fastest weight loss, but your body is complex and doing so disrupts your metabolism and slows down your results.

Don’t starve yourself – instead, eat healthy, small meals throughout the day.

Myth: Lots of crunches will straighten your abs

We all want our midsection to look toned while walking on the beach, but excessive crunches aren’t the solution for tight abs. To achieve a slim look, you need to focus on burning off the layer of fat that covers your abs.

Don’t be obsessed with crunches – focus on burning fat instead.

Myth: Eat Packaged Diet Foods For Quick Results

It is amazing to see what foods are packaged as “diet” or “weight loss” aids. In most cases, these products contain refined sugars and other artificial ingredients that your body doesn’t need.

Don’t eat packaged diet foods – stick to nutritious whole foods instead.

Myth: You have to avoid carbohydrates to lose fat

Carbohydrates get a bad rap, which is unfortunate because you can (and should) eat carbohydrates while you are losing weight. The key is to stick with whole grains, oatmeal, and brown rice while avoiding processed and refined flours and sugars.

Don’t go without all carbohydrates – stick with healthy carbohydrates instead.

Fred Sassani

Now that you know what not to do to look your best this summer, it’s time to go over your beach-ready game plan.

Here’s what you need to know in 3 easy steps:

First: cut out the trash

The best way to do this is to start cleaning your kitchen. Avoid sugary, processed, and high-fat foods. Once the rubbish is cleared away, don’t buy anything more. Remember, your beach-ready abs depend on what you eat – don’t eat trash.

Second: focus on whole foods

Replace the junk food in your life with a lot of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats, and low-fat dairy products. Clean eating is that easy.

Third, start an exercise program with a fitness professional

This is the most obvious step. When you’re ready to get into tip-top shape, find a fitness professional who can help you along the way by creating a simple, step-by-step program. Invest in your health and watch the rest of your life change too.

Fred Sassani is the founder of Bodies By Design, a nationally certified personal trainer and nutrition specialist. For comments or questions, you can reach Fred at getfit@bbdforlife.com or visit bbdforlife.com.

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How to Tell if Your Baby is Ready to Stop Drinking Formula – Cleveland Clinic

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Make the formula. Feed your sweetie. Wash, rinse, repeat. For parents of babies who drink infant formula, you did this dance several times a day (and night) for what felt like an eternity. But could the end finally be in sight? When do babies stop drinking milk?

The Cleveland Clinic is a not-for-profit academic medical center. Advertising on our website helps support our mission. We do not endorse non-Cleveland Clinic products or services. politics

“A healthy baby should drink breast milk or formula up to the age of 1 year. Formulas are fortified with the vitamins and iron they need, ”says pediatrician Radhai Prabhakaran, MD. “In general, babies aged 9 months to 1 year should have at least 24 ounces per day. But once your baby is on a full diet of nutritious solid foods, switch to cow’s milk, which contains protein and vitamin D. “

Indicates your baby is ready to wean the formula

Whether babies are ready to board the milk express depends on their taste for table food. “Some babies get used to a mostly solid diet early (between 9 and 12 months) because they like it and they are okay with it. If you have a nutritionally balanced diet, it is okay to wean your baby from infant formula before the age of one. “

A healthy solid food diet for a baby should include:

  • Fruit.
  • Grains.
  • Protein from meat, eggs, or boiled beans.
  • Vegetables.

“Gradually reduce the amount of formula you drink as you eat more. Keep offering it to drink because sometimes babies are not full after eating solid foods, ”notes Dr. Prabhakaran. “But wait until they are 1 year old to introduce cow’s milk, even if they wean earlier.”

Signs your baby is NOT ready to wean the formula

Your baby should continue feeding if:

  • You’re not gaining weight.
  • Were born prematurely.
  • Have not established a balanced solid diet.
  • You need to proceed with the formula based on your doctor’s recommendation. (For example, if your baby has food allergies or has trouble digesting food or absorbing nutrients.)

Health conditions that affect how long babies drink formula

Certain underlying health conditions can affect how long it takes your baby to drink formula. Babies may need to stay on the formula longer if they:

“And if your doctor has already told you that your baby may need to be on a special diet, talk to him or her before weaning your baby off the formula,” adds Dr. Prabhakaran added. “They can help you come up with a nutrition plan that will make the transition safer.”

How to wean your baby off formula

If your baby likes the taste of cow’s milk:

  1. Start giving them a 2 to 4 ounce serving of milk for every two or three servings of formula.
  2. For up to 10 days over the next week, increase the servings of milk as you decrease the servings of the formula.
  3. Stop giving milk as soon as you have drunk the milk without any problems.

If your baby prefers the taste of formula:

  1. Build the formula as usual. Do not add cow’s milk to the milk powder.
  2. Mix together 2 ounces of prepared formula and 2 ounces of cow’s milk so you have a 4-ounce drink for your baby.
  3. Feed your baby the mixture.
  4. Over the next week to 10 days, add more milk and less milk to the mixture until it is all cow’s milk.

Bottle or cup?

Get ready to say goodbye to the bottle. Dr. Prabhakaran says that drinking from a bottle is a no-go from the age of 1. “Bottle feeding can affect tooth growth and cause tooth decay.”

Instead, switch your little one to a swallow, straw, or regular cup at around 9 months of age. “When you’re feeling adventurous, wean her off the formula and the bottle at the same time.”

Does my baby still need milk when he wakes up at night?

Dr. Prabhakaran notes that most babies of this age do not need to eat when they wake up at night. “When babies have doubled their birth weight (which happens after about 4 to 6 months) and are eating solid foods regularly, they generally don’t need extra calories and can sleep through the night. So encourage her to go back to sleep. “

Babies of this age also have the most milk teeth, so drinking milk or formula at night can lead to dental problems. Night feeding can also make them too full to eat what they need during the day.

But as always there are exceptions. “If your baby is not gaining weight, your doctor can give you other advice. Breast-fed babies can also take a little longer because the breast milk is digested more quickly. “

When to apply the brakes when stopping the formula

Dr. Prabhakaran says the transition to cow’s milk should be even slower once babies start drinking milk and experience:

  • Dramatic change in her bowel movements.
  • Abundance.

If these symptoms persist or worsen, speak to your baby’s pediatrician about a possible milk allergy. If necessary, your doctor can recommend safe milk alternatives for young children.

Signs that your baby may not tolerate cow’s milk include:

  • Constipation.
  • Diarrhea.
  • Rash.
  • Vomit.

What is the best milk for a 1 year old?

Experts consider whole cow milk to be the best milk for 1-year-olds after weaning. “The general rule is whole milk until they’re 2 years old, unless there are special circumstances,” says Dr. Prabhakaran.

Your doctor may recommend 2% milk instead if your baby:

  • Is difficult for her size.
  • Drink more than the recommended amount of milk (16 to 24 ounces per day or 2 to 3 cups).
  • Is blocked.

Milk alternatives for toddlers

Unsweetened soy milk is one of the best cow milk alternatives for toddlers because it has a similar protein content. But soy milk has fewer calories – which babies need to thrive – than whole milk. The calorie content of unsweetened rice milk is slightly higher, but it contains less protein and more added sugar.

The best way to make a decision, says Dr. Prabhakaran, is to look at your child’s overall diet. “There are so many milk alternatives and the diets of babies are very different. It’s impossible to have a blanket rule of what’s okay. Some children eat a lot of yogurt and cheese. Some babies are vegan. Talk to your baby’s doctor about the best alternative to help your child with certain deficiencies and general nutrition. “

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Meeting sleep recommendations can lead to smarter snacks

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Photo credit: CC0 public domain

New studies show that missing more than 7 hours of sleep each night, which is recommended, may lower the chances of choosing a treat than those who meet the guidelines with their eyes closed.

Analysis of data from nearly 20,000 American adults showed a link between failure to follow sleepy diet recommendations and snack-related carbohydrates, added sugar, fats, and caffeine.

The preferred food category without meals has been set – salty snacks, sweets and soft drinks are the same for adults. Sleep Habits However, people who sleep less tend to eat more total snack calories in a single day.

The study also revealed what appears to be a popular American habit, a dinner that is no matter how much we sleep.

Christopher Taylor, professor of medical nutrition and lead study author at Ohio State University School of Health and Rehabilitation Sciences, said:

“Not only do we sleep when we stay up late, but we also have all of these obesity-related behaviors: lack of physical activity, prolonged screening times, a variety of foods that we consume as snacks, not meals. Whether or not you meet your sleep recommendations will have a huge impact. “

Recommended by the American Academy of Sleep Medicine and Sleep Study Group Adults should regularly sleep at least 7 hours a night to promote optimal health. Sleep Less There is an increased risk of many health problems, including weight gain, obesity, diabetes, high blood pressure, and heart disease, than recommended.

“We know sleep deprivation is broadly linked to obesity, but it’s all these little behaviors that determine how it happens,” says Taylor. I did.

The abstract of the study is in the Journal of the Academy of Nutrition and Nutrition The study will be presented in a poster session on October 18, 2021 Food Nutrition Conference & Expo.

The researchers analyzed data from 19,650 American adults, ages 20 to 60, who participated between 2007 and 2018. National Health and Nutrition Examination Survey.

This study collects 24-hour meals from each participant, details what and when all foods are consumed, and asks about the average hours of sleep on weekdays.

The Ohio State University team ranked participants on whether they met sleep recommendations based on whether they reported more than 7 hours or less than 7 hours of sleep per night. Using the USDA database, researchers estimated participants’ snack-related nutrient intake and classified all snacks into food groups. Three snack time frames were established for the analysis. It’s from 2:00 a.m. to 11:59 a.m., 5:59 p.m., and 6:00 p.m. to 1:59 p.m. in the evening.

According to statistical analysis, almost everyone (95.5%) eats at least one snack a day, and more than 50% of the snack calories of all participants are soda and energy drinks and chips, pretzels, cookies, and pastries. It was of two broad categories including.

Participants who did not meet sleep recommendations were more likely to eat morning treats, less likely to have afternoon treats, and have more calories than participants who slept more than 7 hours at night. I have eaten a lot of low-nutrient snacks.

Although many physiological factors are involved in the relationship between sleep and health, Taylor says that behavior modification, particularly avoiding the nose at night, not only helps adults adhere to sleep guidelines, but also improves their diet. Said it could help you.

“Following sleep recommendations helps to meet certain sleep needs that are relevant to our health, but it is also related to the fact that we are not doing anything that could harm our health. “Says registered nutritionist Taylor. “The longer you stay up, the more chances you have to eat. At night, these calories come from treats and sweets. Every time you make these decisions, you increase your risk of developing chronic diseases. Here are some calories and foods that are relevant and we don’t have whole grains, fruits, or vegetables.

“If you’re in bed trying to sleep, at least you won’t eat in the kitchen. So if you can go to bed yourself, that’s the starting point. ”

How to sleep well in 2021

For more informations:
E. Potosky et al., Differences in Snack Intake by Meet Sleep Recommendations, Journal of the Academy of Nutrition and Nutrition (2021). DOI: 10.1016 / j.jand.2021.06.145

Provided by
Ohio State University

Quote: Smarter snacks from https://medicalxpress.com/news/2021-09-smarter-snacking.html on September 20, 2021 (September 20, 2021).

This document is subject to copyright. No part may be reproduced without written permission except in fair transaction for personal investigation or research. The content is provided for informational purposes only.

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