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The Real Dangers You Should Know About Eating When Bored

Be aware of the negative health effect of eating when boredIt’s finally here! Your day off from work. Time to sit back, relax, and watch some television. Perhaps binge on some of the shows you’ve been missing and snack on some delicious food. As the day progresses, you might discover you’re eating more than usual; in fact, this may be a consequence of eating when bored. If you’re not eating because you’re hungry, then why are you eating? Are the extra-large bowl of ice cream and four slices of pizza really going to solve what’s going on with you? Probably not. So, let’s learn why this happens.

Eating When Bored: Why Do You Do It?

If you’ve ever opened the refrigerator for the 18th time in one day looking for some comfort foods then you’re in good company. Most people get the urge to snack when they’re bored. Increased stress and a lack of sleep can also promote situations where you’re simply eating when bored.

But an interesting fact is that when you’re eating when bored, you’re probably not actually hungry. Just think about it—when you’re bored, what foods do you reach for? Celery sticks and a kale salad? Probably not. Perhaps a vegetable smoothie with some good protein powder to help deal with those hunger pangs? Umm, nope! What you probably end up reaching for are comfort foods—pizza, brownies, pie, ice cream, an unhealthy squirt of whipped cream straight from the can (admit it, you’ve probably done that too!). But it’s not because you’re trying to alleviate hunger pains, it’s to do with something known as the reward center of the brain.

Just as positive habits send positive reinforcement to the brain to signal a release of hormones, negative habits do the same. The common habit of eating when bored is an excellent example of a negative pattern. When you feel like surviving a rainy day at home with nothing to do, eating unhealthy foods sends a signal to the brain to release happy hormones, and the release will probably make you feel better temporarily. Be warned though, it’s a vicious cycle. The more active this cycle is, the more you’ll find yourself opening up the fridge for the umpteenth time and eating when bored.

The Brain’s Reward Center

The brain sends messages, both positive and negative, via neurotransmitters. The wide variety of hormones are controlled by the NeuroEndoMetabolic (NEM) Stress Response System. This is the alert system that keeps a close eye on your body and protects it. It does this through six circuits: Hormone, Bioenergetic, Detoxification, Inflammation, Cardionomic, and Neuroaffect.

Eating when bored and the NEM Neuroaffect CircuitWhen you eat something that tastes good, neurotransmitters send signals triggering the release of dopamine and serotonin, known as the happy hormones. But it’s not just food that causes them to be released. This is also caused by fun activities such as jumping into a hot tub with a group of friends, having sexual intercourse with your spouse, finding a sale at Target, or taking a relaxing walk around the block.

However, these signals can also get messed up leading to imbalances that can give rise to Adrenal Fatigue Syndrome (AFS). If the right amount of dopamine is not sent out, you may experience difficulty concentrating, crave caffeine for stimulation, or struggle with your attention span. But instead of the body craving the healthy foods it needs, unfortunately, it calls out for sweets, carbs, caffeine, or salty and fatty foods. Your body knows that these are quick sources of energy and will provide the boost you need, especially if you are suffering from AFS. In reality, you should be eating a healthy diet filled with high-quality amino acids such as almonds, grass-fed beef, quinoa, wild salmon. In addition, your body needs B vitamins, including folate, B6 and B12, found in green vegetables (mustard greens, spinach, turnip greens, asparagus), calf’s liver, and snapper.

It’s helpful to remember that AFS is not just a simple condition affecting one area of the body but a complex condition that involves the whole body. During the early stages of AFS, you may feel more tired and overwhelmed than usual during daily stressful situations, which can lead to an unhealthy dependence on caffeine to get through the day. But as the body runs out of resources, the symptoms associated with the Neuroaffect Circuit will start to progress, leading to

  • Increased depression
  • New anxiety
  • Panic attacks
  • Inability to handle stress
  • Brain fog

What Can You Do About This?

Overcoming eating when bored with activitiesHere are four steps you can take to help yourself overcome the temptation of eating when bored.

  1. Identify when you are eating because you’re bored.
  2. Have a plan when you find yourself snacking excessively.
  3. Remind yourself that you choose when and what you eat.
  4. Accept boredom and find other relaxing activities.

Yes, it can be that simple but just knowing what to do is not going to change a life-long habit of eating when bored. So, let’s look at each step individually.

1. Identify when you’re eating because you’re bored.

Does this happen after a long and stressful day at work? Are you a stay-at-home parent escaping to the refrigerator to help yourself cope during a busy day with the children—maybe you just want some alone time that doesn’t involve Disney or Nickelodeon? Have you been exercising today? It is late at night and you’re putting off going to bed? The more you can identify the times and patterns of eating when bored, the easier it will be to stop.

2. Have a plan when you find yourself snacking excessively

A plan to avoid eating when bored can be as simple as only letting yourself snack on healthy foods, for example, raw vegetables or a small piece of fresh fruit. You could also try going outside for a walk, climbing the stairs in your home 12 times, or cleaning the bathroom. All of these will help you burn off some energy and may prevent the extra eating.

Most importantly, the positive messages to your brain as a result of these activities are not associated with comfort food. For busy parents, instead of choosing to eat when overwhelmed try exercising or escaping to the restroom for a few moments alone. And when you get there, just breathe. The simple act of breathing can help reduce those cravings.

3. Remind yourself that you choose when and what you eat.

It can be hard to remember that craving junk food and carbs is just a feeling. An emotion. It’s not a command from your body that you must obey. You can choose when and what you eat even when you’re tempted to succumb to eating when bored.

4. Accept boredom.

Trying to ignore boredom is like trying to avoid winter when you live in Alaska. It’s impossible. But just because boredom happens, doesn’t mean you have to hate it. You can embrace boredom and maybe even use it to your advantage.

Conclusion

Eating while bored is more common than you may think. However, the “hunger” you experience is rarely due to actual hunger pains. Instead, you’re most likely using comfort foods to compensate for some other feeling you don’t like. The brain’s reward center can be wrongly rewarded with food when you’re bored. But you can avoid this if you can start to recognize those times when you’re snacking again and again. The NEM Stress Response System helps oversees your body’s Neuroaffect Circuit and imbalances in this circuit due to stress or poor eating habits can lead to the symptoms of AFS.

By taking the time to make positive choices and choose activities other than food, you can turn a bad habit into a healthy one like meditation, yoga, cleaning, or exercise. Just remember, you are not a slave to your habits or feelings. You can choose to make the right choice. So, next time you’re tempted to grab a bowl of ice cream when you are bored, choose healthy foods instead!

© Copyright 2020 Michael Lam, M.D. All Rights Reserved.

Dr. Lam’s Key Question

The brain’s reward center releases dopamine and serotonin when you eat junk food. This can lead to the habit of eating when bored. If you’re sad, eating junk food can make you feel happier. Unfortunately, this unhealthy habit is hard to break.

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