INDEX
- What is it due to?
- How can we calm it down?
- What to eat
- Conclusions
What is nervous hunger?
Nervous hunger ( stress eating or emotional eating ) could be defined as a negative psychological or psychosomatic reaction that arises in the face of specific or generic conditions of discomfort.
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The antipode of nervous hunger is emotional inappetence , not to be confused with anorexia nervosa , a very specific and much more complex psychiatric picture.
As the name suggests, it manifests itself with a more or less intense desire, but biologically unjustified , to eat specific or different foods that share similar organoleptic and taste properties.
The causes – paradoxically identical to those of emotional lack of appetite – are mainly of a psycho-emotional nature but the mechanism of action is not clear. This is because the triggering of hunger is physiologically mediated by hormones and black-transmitters which, on the other hand, do not seem to have a “normal” trend in nervous hunger.
In addition, sometimes nervous hunger is confused with a real need for specific nutrients ; this occurs quite frequently, for example, in people who complain of non- diabetic hyper-insulinism and reflex hypoglycemia .
In this case we do not speak of nervous hunger, because the mechanism is reversed ; it is the glycemic reduction that triggers the negative psychological symptoms, not the other way around as it happens in the condition we are describing.
To placate it, therefore, it is first of all necessary to understand its etiology ; in fact, the solution is often “trivial” and easily feasible – like a diet review.
When the roots sink into the psyche of the person, with the aim of averting the risk of onset of eating disorders ( DCA ) , the intervention of a psyche specialist is necessary.
What is it due to?
Causes of nervous hunger
Nervous hunger is mainly triggered by two types of uncomfortable emotions which, if not appropriately attenuated, can become real psychological symptoms – even of neurosis proper:
- Agitationand / or anxiety;
- Dropin mood and depression .
Don’t make the mistake of believing that one can exclude the other. Indeed, often the trend is alternating, with a prevalence of one or the other mood.
Many readers are probably wondering what is the ” ranking ” of stressful events that can increase these variables and, consequently, also nervous hunger.
The interview for recent life events states that at the top are serious events such as: the difficulty in metabolizing a bereavement, the sentence of imprisonment, the infidelity of the spouse, financial difficulties, dismissal, abortion, marital separation, unwanted pregnancy, divorce, etc.
In everyday life, however, “normal” situations such as moving, changing jobs, organizing holidays or returning from them, etc. can also have an enormous weight.
In reality, however, these statistical findings do not have the slightest significance in the treatment of the individual .
In the sense that, according to the therapists’ experience, the cause is to be found in the internal, psychological and emotional mechanisms, not in external events .
How can we calm it down?
Remedies for nervous hunger
Those suffering from nervous hunger should first of all ask themselves how to learn how to better manage stress .
It is important to specify that excessive and specific emotional suffering, or a condition of generalized distress, even if apparently unmotivated, should be “treated” in a timely manner.
Learning to work on yourself has big long-term benefits, regardless of nervous hunger; however, if the situation persists or worsens, the intervention of a therapist is always the best choice . This is because out of control emotional hunger inevitably leads to the aggravation of the problem itself and can lay the foundations for the establishment of real binges .
One factor that really helps a lot in managing nervous hunger is motor activity . Physical exercise, in fact, for all the advantages and benefits it brings, constitutes a strongly protective element against nervous hunger. It:
- Balancesall physiological stimuli ( thirst , hunger, evacuation, etc.);
- Promotes self- esteem;
- It improves the toneof mood in acute, thanks to the production of hormones capable of increasing general well -being ( endorphins , serotonin ).
Another protective element against nervous hunger is the ability to actively reach a state of greater physical and mental relaxation . Autogenic training , guided relaxation, meditation , yoga (especially the relative breathing , called pranayama ) etc., are just some of the methods useful for this purpose.
Those who train their minds to relax their muscles and reduce the speed of thought, or in any case to take away the power of ruminating and brooding, can achieve total control over nervous hunger.
That said, small frustrations are still part of everyday life and we certainly can’t put on tennis shoes or go into a state of transcendental meditation every time a problem arises.
Sometimes, putting something under your teeth really represents the “lesser evil” – anything is definitely better than a cigarette or an alcoholic drink.
It therefore becomes necessary to understand how to behave in order to remain in psycho-emotional but also nutritional balance.
In this regard, the population is divided into two large categories:
- those who prefer sweet and creamy foods, chosen above all by people who are down in spirits;
- those who prefer salty and crunchy foods , preferred by anxious subjects.
Ice cream and chips, on the other hand, cannot be part of our routine at all.
So, what to eat in case of nervous hunger?
What to eat
Foods to be preferred in case of nervous hunger
We understand that, in case of nervous hunger, it is certainly better to avoid what “instinct suggests”.
There is no doubt that, beyond all, nervous hunger is a greater problem in those who follow an unregulated life and an equally disordered diet.
When, during a “sudden appetite ” attack , we find ourselves choosing “what to eat”, we should first ask ourselves “is there anything missing”. In this case, the choice will have to focus on foods present in sub-optimal quantities.
In general, those who feel the need to ” nibble ” can find a huge benefit in choosing raw vegetables . But be careful, we are not talking about fruit; but of carrots , radishes , celery , tomatoes , peppers , courgettes etc.
Another alternative, especially good for those who tend to limit carbohydrates “too much” – perhaps for work needs – is that of biscuits ( cereals , legumes , etc.) or all other bread substitutes without added fats.
To avoid, especially for sedentary people , the whole range of dehydrated fruit and oil seeds ( walnuts , almonds , hazelnuts , etc.); they are real “calorie bombs”.
Those who prefer soft foods , on the other hand , can rely on the now widespread low- fat white yoghurt , especially in the “Greek” style. If the taste is difficult to tolerate due to excessive acidity, it can be corrected by adding a fruit or a teaspoon of jam or honey .
The market also offers a wide range of ” diet desserts ” that are high in soluble fiber ; but, in this case, it is better to check the nutritional label carefully to avoid that they are “fake light foods “.
Attention! Whatever the choice, it is good to remember to prefer very small portions (2-3 biscuits, 1 yogurt etc.) and to wait, before any addition, at least 10-20 minutes. Usually, this time frame is enough to let the moment of crisis pass.
Conclusions
In conclusion, mild nervous hunger can be effectively countered with logical and easily applicable tricks.
If, on the other hand, it is a question of real binges, or in any case of episodes that are too close or intense, it is good to resort to dedicated professionals.
In the event of an alleged nutritional disorder, the intervention of a dietician could perfectly solve the problem. If, on the other hand, the root is exclusively psychological, the help of a good therapist could help to quickly remedy it.