Can’t stop binge eating? Binge eating disorder (BED) is a serious issue that affects millions of people all around the world. Binge eating can take a major toll on your mental health as well as self-esteem. Binge eating means you might have eat a lot of food in just a few hours even if you are not hungry. Then you quickly feel shame or guilt about it. A few simple modifications in your diet and lifestyle can help you with binge eating disorder while improving your overall health and well being at the same time.
Here are 5 effective ways to stop binge eating:
1. Stop dieting, restricting and depriving yourself: Instead of following diets that focus on cutting out the entire food groups or simply eliminating calorie intake from your diet in an effort to lose weight, focus on making some healthy changes in your diet. Include fibre rich foods that will keep you full for longer like whole grains, unprocessed foods like fresh fruits, dark, green vegetables and fibre. Eat calories or junk food in moderation instead of simply excluding them from your diet. This will prevent binge eating and promote better health.
2. Stay hydrated: Drinking lots of water throughout the day is a simple yet an effective way to curb cravings and stop overeating. Increasing water intake is associated with decreased calorie consumption and less hunger. Drinking plenty of water all day long can boost metabolism and aid in weight loss. Therefore, you should listen to your body and drink when you feel thirsty to ensure you are staying well hydrated.
3. Adequate sleep: Getting enough sleep not only impacts hunger levels and appetite, but sleep deprivation may be linked to binge eating. Aim to sleep for at least eight hours per night to keep your appetite in check and reduce the risk of binge eating. Ensure that you go to bed on the same time and wake up at the same time.
4. Clean out your kitchen: If your kitchen is full pf junk food it will be much easier to binge eat when cravings start to strike. On the contrary, keeping healthy foods can reduce your risk of emotional eating by limiting the number of unhealthy options. You should remove processed snack foods like chips, chocolates, candies and frozen foods and replace them by healthier alternatives like fresh fruits and vegetables, protein bars, healthy nuts and seeds.
5. Stress: One of the main reasons you might be craving for unhealthy, fatty foods is stress. Interestingly people who are on diet, tend to increase their food consumption when stressed. But they do not overeat healthy foods instead they opt for the same food they normally shun.
Higher salt intake can cause gastrointestinal bloating, says study
People report more gastrointestinal bloating when they eat a diet high in salt, a study has found.
Researchers at the Johns Hopkins Bloomberg School of Public Health in the US re-analysed data from a large clinical trial conducted two decades ago, and found that high sodium intake increased bloating among trial participants.
“Bloating is one of the leading gastrointestinal complaints in the US and can be exacerbated in some people by a high-fiber diet. Our results suggest that they might be able to reduce that bloating, without compromising on healthy fiber, by lowering their sodium intake,” said Noel Mueller, senior author of the study.
Bloating is estimated to affect up to a third of US adults overall, and more than 90 per cent of those with irritable bowel syndrome, according to the study.
Bloating features a buildup of excess gas in the gut. The production of gas can be attributed to gas-producing gut bacteria breaking down fiber. There is also some evidence that sodium can stimulate bloating.
The study, published in the American Journal of Gastroenterology, is the first to examine sodium as a cause of bloating in the context of low- and high-fiber diets.
The study analysed data from the DASH-Sodium trial, conducted at four clinical centres during 1998-99. It tested the DASH diet, a high-fiber diet which is relatively low in fat and high in fruits, nuts, and vegetables, against a low-fiber control diet.
Each of the two diets was tested at three levels of sodium, and the 412 participants all had high blood pressure at the trial start.
The trial was set up chiefly to determine the effect of dietary sodium and other factors on blood pressure, but included data on participants’ reports of bloating — data that Mueller and his colleagues analysed for the new study.
The team found that prior to the trial, 36.7 per cent of the participants reported bloating, which is more or less in line with national surveys of bloating prevalence.
They found too that the high-fiber DASH diet increased the risk of bloating by about 41 percent, compared to the low-fiber control diet — and men were more susceptible to this effect, compared to women.
But the scientists also determined that sodium was a factor in bloating. When they combined data from the DASH and control diets, and compared the highest level of sodium intake to the lowest, they found that the high-sodium versions of those diets collectively increased the risk of bloating by about 27 per cent compared to the low-sodium versions.
The key implication is that reducing sodium can be an effective way to reduce bloating — and in particular may be able to help people maintain a healthy, high-fiber diet.
Second-hand smoking dangerous:study
A recent study has discovered a link between second-hand smoking and development of chronic kidney disease (CKD).
The study, published in the Clinical Journal of the American Society of Nephrology, found out that exposure to second-hand smoking increases the risk of various diseases and the researchers investigated the link between exposure to second-hand smoking and CKD.
The study included 131,196 never-smokers who participated in the Korean Genome and Epidemiology Study from 2001 to 2014. Participants were classified into 3 groups based on the frequency of second-hand smoke exposure as assessed with survey questionnaires: no-exposure, less than 3 days per week of exposure, and 3 or more days per week of exposure.
Participants with less than three days per week and those with three or more days per week of exposure had 1.48-times and 1.44-times higher odds of having CKD when compared with participants with no second-hand cigarette exposure
“Second-hand smoke exposure at home or in the workplace is still prevalent despite legislative actions prohibiting public smoking.
This exposure was found to be clearly related with CKD, even with less-frequent amounts of second-hand smoke exposure,” said Jung Tak Park, the lead researcher.
Vitamin C may lower BP, sugar levels in diabetics
Taking vitamin C supplements can help diabetics by lowering elevated blood sugar levels throughout the day, a study has found.
The research, published in the journal Diabetes, Obesity and Metabolism, also found that vitamin C lowered blood pressure in people with type 2 diabetes, suggesting benefits for heart health too. According to Glenn Wadley from Deakin University in Australia, the results may help millions currently living with the health condition.
”We found that participants had a significant 36 per cent drop in the blood sugar spike after meals. This also meant that they spent almost three hours less per day living in a state of hyperglycaemia,” Wadley said. “This is extremely positive news as hyperglycaemia is a risk factor for cardiovascular disease in people living with type 2 diabetes,” he said.
“We also found that the proportion of people with hypertension halved after taking the vitamin C capsules, with both their systolic and diastolic blood pressure levels dropping significantly,” Wadley added. The dose of vitamin C used in the study was about 10 times the normal dietary intake and readily available from most health food stores, researchers said.
“Vitamin C’s antioxidant properties can help counteract the high levels of free radicals found in people with diabetes, and it’s encouraging to see this benefits a number of the disease’s common comorbidities, such as high blood pressure,” he said. “While physical activity, good nutrition and current diabetes medications are standard care and very important for managing type 2 diabetes, some people can find it tough to manage their blood glucose levels even with medication,” he added.