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How to Overcome Emotional & Stress Eating

Emotional & Stress Eating: Causes & Solutions

August 22, 2022

The modern world as we know it can be quite tolling on our mental health. And this can lead to all sorts of mental health issues like stress and anxiety. However, the issues don\’t stop there since mental health issues can lead to further health issues because of things like stress eating. If you are hearing about stress eating or emotional eating for the first time, then you are definitely at the right place! We will be going through all the important details regarding emotional eating and learning everything about it. More importantly, you can learn about the symptoms of stress eating and how you can overcome emotional eating with simple lifestyle changes. What is Stress Eating or Emotional Eating? When people turn to food to pacify themselves in a state of emotional imbalance, we call it emotional eating. Emotional eating is associated with mindless eating without being actually hungry. Although, if you’re an emotional eater, you might think you’re hungry when you’re stressed out. But, there is a difference between feeling hungry because of stress and being physically hungry. Actual Hunger vs Emotional Hunger To better understand emotional eating, let\’s learn about the differences between actual hunger and emotional hunger which leads to emotional or stress eating: Emotional hunger feels more like a sudden craving, whereas physical hunger comes gradually. If you are emotional eating, you will end up binge eating without minding the food quantities. For example, you may eat a whole bag of chips or a whole tub of ice cream without realizing how much you are eating. Emotional hunger comes after an emotional trigger and physical hunger generally takes place around your usual meal timings. While emotional hunger will be satisfied after eating a lot of food or feeling mentally better, physical hunger will be satisfied by eating just as per your usual appetite. Emotional hunger makes you turn to your favorite comfort food only and you will be eating particular food items. On the other hand, you will be open to more options if you are feeling physical hunger. Even if you end up eating a lot of food due to physical hunger, you won\’t feel guilty afterward. On the other hand, emotional hunger will definitely make you feel bad about binge eating. Whenever you are physically hungry, you will feel the effects of it in your stomach due to a growling sensation or something similar. However, emotional hunger is all in your mind and it is more of a thought than a feeling in your stomach. Symptoms of Stress Eating While there are various scenarios that can lead up to stress eating, the overall symptoms or reasons leading to emotional eating will be usually similar. Even if you recently had lunch or dinner, you may end up getting stressed due to work, studies, personal issues, or any other thing going on in your life. And if any of these factors make you crave eating snacks, then it is definitely a symptom of stress eating. While it is fairly normal to face such an experience once in a while, depending on food to overcome mental stress and agitation on a regular basis is definitely a matter of concern. Stress Eating is More Dangerous than you Think Now that you know more about emotional & stress eating, let\’s learn more about the dangers and effects of emotional eating: Weight Gain Relying on food to temporarily improve your mental health will make you eat much more food than required. Hence, it can result in serious weight gain issues over time. Lifestyle Diseases Since stress eating generally makes you eat comfort food including junk food and processed food items, it can lead to various lifestyle diseases like diabetes, obesity, high blood pressure, heart problems, and much more. Economical Effects Apart from its effects on your physical health, eating a lot of food due to stress and anxiety can also have economical effects since you may end up spending a lot on food that you generally wouldn\’t eat. Mental Toll Even though you are opting for stress eating to overcome mental stress, emotional eating itself will also lead to a mental toll. If you are stress-eating on a regular basis, you will eventually start feeling guilty for the same which can make you further stressed about your health. Why do People Turn to Stress Eating? There can be multiple possible reasons leading to emotional eating including financial stress, relationship stress, work-related stress, and so on. Stressing out creates a sense of emotional vacuum in the mind. Because of this, people turn to stress eating as a way to overcome the stress in their daily lives. Eating food will make you feel psychologically full, thereby creating an illusion of filling any emotional void. These cravings are mostly for comfort food and fast food items that act as a dopamine hit and make you feel better. This is obviously a temporary relief because the hunger is for emotional fullness, not physical. And as discussed earlier, this dopamine hit comes at the cost of all kinds of health effects. Identifying Emotional Triggers Leading to Stress Eating: If you are struggling with emotional eating, then there are definitely some emotional triggers that make you do so. And if you want to overcome stress eating or emotional eating, identifying these triggers is highly important. Some common emotional triggers leading to stress eating include: Daily Life Stress As mentioned earlier, stress from various events in your daily life is one of the biggest emotional triggers of stress eating. Behavioral Habits For some, eating habits can be carried from their childhood to their adulthood. This simply means that if your parents rewarded you with food while feeling low, then you may build up a habit of the same. Social Gatherings While hanging out with friends is definitely great to reduce stress, people tend to hang out at restaurants and cafes. Hence, you may end up binge eating or stress eating in the name of a

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Thyroid: All You Need to Know

May 17, 2022

Do you realize how commonly you hear about someone suffering from thyroid? Despite being so common, you might be quite confused that what exactly is the thyroid? It is essentially a gland present in the human body which performs various vital functions in the body. You might be surprised to know that in India alone, around 42 million people suffer from thyroid-related diseases. And in the United States, the estimates say that this number is around 20 million. In fact, a lot of people aren’t even aware if they are suffering from any thyroid disorder. But today, you are in luck because we will help you in learning everything about thyroid. You can learn about this gland, its functions, thyroid-related diseases, lifestyle improvements to make, and much more! What is the Thyroid Gland? The thyroid is a gland situated in the front of your neck. It is a small butterfly-shaped gland that helps in performing various vital functions in the body. This gland is part of the endocrine system, and similar to other glands, it helps in creating different hormones for the body. These hormones act like messengers in your body that carry signals to the different parts of the body to regulate various bodily functions. Since these functions are highly essential for the body, there are over 50 hormones in the human body. As for the thyroid gland, it produces three hormones: Tetraiodothyronine hormone which is also known as the thyroxine or the T4 hormone Triiodothyronine hormone which is also known as the T3 hormone Calcitonin hormone What are its Functions? In an overview, the thyroid gland has an effect on different body functions like breathing, heart rate, metabolism, mood, weight, and others. The three hormones it produces execute different tasks that help the gland maintain the body in a healthy state. The T4 and T3 hormones improve your metabolism and make it faster by increasing the basal metabolic rate (BMR) of your body. This generally happens thanks to the help of iodine which increases the efficiency of all your body cells. In infants and children, the thyroid helps develop and grow the brain and other important tissues dependent on this gland. Even during pregnancy, it also helps in the development of the baby’s brain and the nervous system. Talking about the Calcitonin hormone, it lowers the calcium levels in your blood without affecting your bones. Calcitonin does the same by inhibiting the function of osteoclasts which are cells that break down your bones. In other words, Calcitonin prevents the breakdown of your bones and stops calcium from being released in your bloodstream which gets produced during the breakdown of your bones. Calcitonin also lowers the amount of calcium that gets reabsorbed by your kidneys and released into the bloodstream which effectively lowers the calcium levels in your blood. The thyroid gland also communicates closely with the pituitary gland. The pituitary gland releases the Thyroid Stimulating Hormone (TSH) to control the number of thyroid hormones secreted. This maintains a healthy balance of hormones as it prevents overproduction or underproduction of hormones. Iodine and Thyroid Iodine is a trace element which means that it is required by the body only in minute amounts. It plays a highly crucial part in the functions that the thyroid gland performs. As the two main hormones, T3 and T4 are made in this gland using Iodine. Iodine in the body is absorbed by this gland and the synthesis of the hormones begins which are then released into the bloodstream. Although, the human body is not capable of producing this mineral on its own. Therefore, it is important to have a proper intake of iodine through the food you eat. If your body lacks iodine, your body won’t make enough hormones. An average adult is recommended to take 150 mcg of iodine daily and the need increases for women who are pregnant or nursing. There are a variety of iodine sources present in food items like eggs, dairy, seaweed, cod, iodized salt, etc. Thyroid related Diseases An imbalance in thyroid hormones can affect a number of processes in your body. This can lead to various diseases like the ones we will be looking at below: Goiter The Goiter is a condition where the thyroid gland becomes enlarged or a cell of this gland grows more than its normal size which creates lumps. You can face Goiter due to both hypothyroidism and hyperthyroidism or even when the gland is working just fine. Symptoms of Goiter Swelling of the neck area Pain in the neck area Difficulty in swallowing Coughing Hoarseness in your voice Although, if you are facing issues with your thyroid, you may face more than just the symptoms of Goiter. You can even have the symptoms of hypothyroidism and hyperthyroidism at the same time. Causes of Goiter Iodine Deficiency: When your body is deficient in iodine, the thyroid gland produces fewer hormones. Due to this, the pituitary gland sends a signal of producing more hormones. This leads to the enlargement of the thyroid gland in order to complete the request made by the pituitary gland. Hashimoto’s Disease: It is an autoimmune disorder that attacks its own cells. This results in reduced production of the thyroid hormone, which leads the pituitary gland to send a signal to produce more hormones, increasing the gland\’s size, and causing goiter. Grave’s Disease: This is another autoimmune condition where the immune system produces a protein called Thyroid Stimulating Immunoglobulin (TSI). This protein then makes the gland produce more hormones along with the TSH and increase in size leading to goiter. Thyroiditis: Inflammation caused in the thyroid gland can lead to goiter as in the initial stages it leads to hypothyroidism and later to hyperthyroidism. Thyroid Nodules: The thyroid gland can sometimes develop some nodules which can lead to enlargement in this gland. Hypothyroidism Hypothyroidism is a condition that occurs when your thyroid gland is not producing enough of the hormones required for body functions. The symptoms of hypothyroidism

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All you need to know about PCOS

April 6, 2022

PCOS has become very common in women nowadays and yet we are not equipped with all the important details. It is a condition that affects a majority of women everywhere and can be a risky factor causing other serious illnesses. Here, in this article, you will discover all the details about PCOS and will get a clearer view of how to manage it and improve your health. What is PCOS? Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder that can have various symptoms. For example, in some women, PCOS can cause enlarged ovaries with small cysts on the outer edges. Although PCOS is common in women of reproductive age, the exact cause is still unknown. Women with PCOS can face some or many of the following issues: Irregular periods Production of male hormones Cysts in the ovaries A PCOS patient can be identified if they have some or all of the above conditions. There are 3 types of PCOS: Insulin Resistant: Almost 70% of females suffer from this type of PCOS where their body’s response to insulin hormone is affected. Inflammatory PCOS: In this type of PCOS women have elevated CRP (C- reactive protein) levels suggesting that some kind of inflammation is present in the body. Adrenal PCOS: In this type of PCOS, you might be feeling constant stress and your DHEA levels might also be high. PCOS v/s PCOD v/s PCO You might have heard about PCOS and PCOD terms that are used interchangeably quite a lot. That is because they are referring to the same condition. They just vary in their full form where PCOD stands for Polycystic Ovarian Disease and PCOS stands for Polycystic Ovarian Syndrome. Both have the same symptoms and similar causes. Another term related to PCOS is PCO which stands for Polycystic Ovaries. Here, the ovaries have partially mature follicles and generally have no symptoms nor does it affect a woman’s fertility in most cases. It is different from PCOS as PCOS is a complex condition that affects a woman mentally, physically, and emotionally. Symptoms of PCOS There is no definite list of symptoms that a PCOS patient might experience. They may or may not have any symptoms given here. Down below, you can find the most common symptoms seen in PCOS patients: Irregular periods Excess hair growth on the face, chest, tummy, and lower back Chronic acne Hair thinning or hair fall Painful periods Rapid weight gain Infertility or difficulty in getting pregnant Dark skin patches High cortisol levels (stress hormone) So, if you are experiencing some of these symptoms then make sure to consult a doctor. How to Diagnose PCOS? If you are experiencing the above symptoms, then it is important to diagnose them. This simply means to discuss your symptoms with a gynecologist and take their advice. Your doctor might suggest you get an ultrasound of the lower abdomen which can clearly show the size and location of the cyst if it is present. This is not a definitive test for PCOS as there are cases when no cysts are present. So, it is also advisable to get your hormones checked; majorly TSH, LH, Testosterone, Dhea, insulin, etc. How does PCOS Affect your Body? Having PCOS can affect your body and be a cause of other health issues as well. Some of the common effects of PCOS are the following: Complications with fertility: As PCOS is a disorder affecting the ovaries, it disturbs the process of ovulation leading to difficulty in getting pregnant. Depression and anxiety: PCOS leads to hormonal imbalances and altered brain chemistry which results in mental health issues such as depression and anxiety. In fact, around 34% of women with PCOS suffer from such issues. Eating disorder: The various symptoms related to PCOS can lead to body image issues in some women which may lead to certain eating disorders. Sleep Apnea: It is a sleep disorder that is more common in overweight women with PCOS. It includes episodes of repeated pauses in breathing while sleeping. Metabolic Syndrome: Women suffering from PCOS are at a greater risk of having metabolic syndrome which is a group of conditions consisting of increased blood pressure, increased sugar levels, abdominal fat, and abnormal cholesterol levels. A person who has this syndrome is more vulnerable to heart diseases, diabetes, and stroke. Endometrial Cancer: This cancer develops in the uterus beginning in the layer of cells that form the lining of the uterus. Having PCOS can increase the risk of getting endometrial cancer due to hormonal imbalances occurring in the body. Is PCOS Curable? As you are now familiar with the symptoms and effects of PCOS on your body and health, the next question arises of how to cure PCOS. And the certain answer to this is that PCOS is not an illness, rather it is a disorder in your ovaries that cannot be changed. Hence, it cannot be cured. However, it can be managed and the symptoms can be reversed with proper lifestyle changes. What can you do to Improve PCOS? So, what can you do to improve and reverse PCOS? Generally, your doctor might prescribe you some medicines and they help in most cases. But, making lifestyle changes will help you the best in the long run. Let’s dig into some sustainable and healthy lifestyle changes that can be made to improve the symptoms of PCOS: Reduce Processed food: Exclude highly processed food like white bread, refined carbs, sugary drinks, and others as they are known to increase insulin resistance. This creates difficulty in losing weight and thus can worsen a PCOS patient’s situation. Low GI food: Having low Glycemic Index (GI) food can improve your insulin levels as they control the sugar levels and thus can help in PCOS. Examples of low GI food include green vegetables, chickpeas, lentils, etc. Healthy Diet: A healthy diet for a PCOS patient should include whole foods, grains, fruits, tons of vegetables, and lean proteins like chicken, and fish. A combination of high fiber, low

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Metabolism and Weight Loss: Affects of Metabolism

March 29, 2022

Have you ever wondered why your friend can eat anything and everything and still look the same? And you might wonder about the relationship between metabolism and weight loss and then continue to blame your metabolism? In fact, if you have ever tried to lose weight you must have heard about having a slow metabolism as well. Thus, further in this article, we will look at what exactly is metabolism and the factors that affect your metabolism. You will also learn the role of physical activity, and lastly, what can you do to improve your metabolism. So, let’s explore everything you need to learn about metabolism and how it affects weight loss. What is Metabolism? Before moving on to the factors affecting metabolism, let’s look at the basic definition of it. Metabolism is the process by which the body converts the food you consume into energy. It determines the rate at which your body burns calories. Since it’s a complex process that combines calories and oxygen to create and release energy, it is broken down into two separate processes: Catabolism: It is the breakdown of food into simpler components, releasing energy. Anabolism: It uses the energy from catabolism to build and repair cells as well as for bodily functions. These both processes come together to make up your metabolism which helps in your daily bodily functions. What is BMR? Your body burns calories even while doing basic functions such as respiration, digestion, nervous functions, and more even while being at rest. And the rate at which your body burns calories to keep the body functioning at rest is determined by BMR i.e. Basal Metabolic Rate. In fact, it accounts for about 60-70% of the daily calories burned because of which BMR can affect weight loss as well. Slow v/s Fast Metabolism for Weight Loss In the past, you may have heard about having a slow or a fast metabolism. So, let’s see why different metabolism exists. The speed of metabolism varies from person to person and some part of it depends on genetics as well. Hence, you can have a slow or fast metabolism irrespective of your body size. If your body is burning fewer calories than required, then the excess energy is stored in the form of fat. Hence, if you have a slow metabolism with a slower calorie-burning rate, it can result in difficulty in losing weight. While on the flip side, if you have a fast metabolism, your body burns calories at a faster rate which explains why your friend still looks the same even after having literally anything in their diet. Major factors that define how your metabolism is the way it is are lifestyle-related; so you may be able to control how your metabolism works. Metabolism and Weight Loss The reason you are not able to see changes in your weight cannot entirely be your metabolism’s fault. The process of weight loss or weight gain is a complicated one, so there’s no one specific factor that affects your progress. To lose weight, you need to be in a calorie deficit which essentially means consuming fewer calories than what you burn in an entire day. If you are gaining weight, then it is most probably because you are consuming more calories than you are burning. Metabolism can affect your weight loss as it can be a bit easier to lose for those with a fast metabolism. Because if you have a fast metabolism, you will be burning more calories which can make up for the calories that you consume throughout the day. However, a slow metabolism cannot make you gain excess weight unless you have some sort of medical condition or you are in a calorie surplus. Factors affecting Metabolism and Weight Loss Genetics are just a small part of the reason why your metabolism might be affected. Instead, a major part is played by two types of factors including lifestyle and medical factors which are as follows: Lifestyle factors affecting Metabolism Unlike what you would expect, your metabolism is not only affected by medical factors but also lifestyle factors like the following: Age: With increasing age, BMR lowers and people tend to lose muscle mass which causes their metabolism to slow down. Physical Activity: With regular workouts, you can burn more calories than your BMR and build lean muscle mass which can effectively fasten up the metabolism. Body size and composition: Higher the weight, the higher is the BMR. Hence, it is more likely that a person with a higher weight will burn calories at a faster rate. Gender: Men have relatively more muscles than women of the same age and weight which helps them burn more calories. Sleep: Sleep plays an important role in keeping your metabolism normal. Lack of sleep slows down your metabolism and can trigger food cravings as well. Stress: Cortisol is a stress hormone that your body produces naturally. An increase in stress levels can increase cortisol levels which can affect your carbohydrate and fat metabolism. While this is useful for basic human survival, it can cause cravings which can cause weight gain due to increased calorie consumption. Medical factors affecting Metabolism Medical conditions can play a significant role in determining the cause behind your metabolism as well. Hence, it is important to be aware of these factors: Hypothyroidism: It happens when there isn’t enough thyroid hormone in the bloodstream which slows down the metabolism. Cushing’s disease: Here, the cortisol levels are high which leads to increased appetite resulting in an effective slower metabolism. Polycystic ovary syndrome: Women with PCOS, particularly with insulin resistance, have a low BMR which leads to a slower metabolism that can hinder weight loss. Pituitary gland disorders: The pituitary gland secretes hormones for the proper functioning of your body. Hence, any disturbance in this process can cause hormone imbalances which can affect your metabolism. Improving your Metabolism for Weight Loss By now we know what metabolism is, what all types are there, and the

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Emotional & Stress Eating: Causes & Solutions

Thyroid: All You Need to Know

All you need to know about PCOS

Metabolism and Weight Loss: Affects of Metabolism

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