Compulsive eating: tips for controlling it

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Extract from the article: Does food bring happiness? We live in an age when we tend to eat more than we should. We are driven by an impulse to eat, for example, at fast food restaurants or bars, to snack at night when we should be sleeping, or to stop off at a patisserie to

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Does food bring happiness?  We live in an age when we tend to eat more than we should. We are driven by an impulse to eat, for example, at fast food restaurants or bars, to snack at night when we should be sleeping, or to stop off at a patisserie to buy an appetising cake or croissant. Why do we do it? What causes compulsive eating?

‘When I'm stressed or anxious, I feel more like eating’, says Justin, 31, an administrative secretary in a communications agency in Lomé. When you're anxious, you tend to eat more. Logically, this leads to weight gain, which is even more worrying. It's a very common problem, which sometimes forces us to ask these kinds of questions: ‘Am I really hungry?  Should I eat because my body needs it, or just to satisfy my appetite? Or to fill a void that I can't explain?

In the first place, if you ask yourself this kind of question, it's an excellent thing. The intention is clearly to find out what's behind this self-destructive behaviour.

However, some people are unaware of this phenomenon and continue to eat excessively. So there are a number of issues and factors behind compulsive eating.

 

Emotional problems

Behind compulsive eating there is often an emotional problem. Food is a quick and easy way to get a feeling of satisfaction.

A very sweet food, a savoury treat or a fatty food are all small pleasures that can fill you with happiness for a few moments. Sugar releases endorphins in our brains, allowing us to forget all our emotional problems for a moment.

Relationship problems

Marital problems are often at the root of the vicious circle. Compulsive eating is often triggered by arguments, and the person suffering from it can put on weight. There are certain things you'd like to say to your partner, but you don't dare. You're not happy, and you don't really know how to tackle the problem. And instead of facing up to these issues, we take refuge in food.

Problems with self-image and self-esteem

Compulsive eating can also be caused by problems with self-image and self-esteem. This self-loathing can lead to anxiety and permanent dissatisfaction, which is filled by food.

Because a packet of crisps or biscuits, for example, stops you thinking too much, and because a nice cake helps fill the void when you can't sleep at night.

Stress

Stress is also one of the main causes of these terrible compulsive eating habits. You come home from work very stressed, and just as you're having a nice bath to try and relax, you feel a great emptiness in your stomach, just waiting to be filled by a cake or fast food. Sometimes compulsions become part of everyday life without us realising it. At that point, the act of eating becomes a daily way of relaxing. As long as you give your stomach something to do, you feel satisfied and at peace.

Controlling compulsive eating

Identify the cause: First of all, and quite logically, you need to identify the source of the problem that is causing these compulsions. Is it because of work? Do you have problems with your partner, or with your self-image? Try to find the strength and courage to tackle these problems and be happier.

Listen to your body: Are you really hungry? When snacking, always ask yourself whether your body is really asking for food. More often than not, it's asking for solutions to soothe whatever is troubling the brain. Don't constantly drown it in food, because the feeling of hunger isn't real.

Take a breath: Every time you feel a big emptiness in your stomach, do some small relaxation exercises. Inhale gently, put your hand on your stomach and exhale deeply. Repeat this operation 5 times a day, and try to relax.

Eat healthy foods: There are some very healthy foods that will help you to stop suffering from compulsive eating. They are very useful for the body, as well as being very healthy. These include fruit (apples, bananas), vegetables (spinach, lettuce) and herbal teas (dandelion, mint).

Go for a walk: This is a very healthy and therapeutic habit. Spending an hour in the fresh air will help you put your problems into perspective, relieve anxiety, get your heart pumping and free your mind. After a short walk, you'll see things in a whole new light.

William O.

Article validated by Dr Essoreke Tchaou, Nutritionist-Dietician, Head of the ‘Santé Durable’ practice (Lomé)