Rest and Digest: How to Manage Stress-Eating or Low Appetite During COVID-19
Feb 23, 2021
Florida - Southwest
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Some of us cant eat enough to satisfy our hunger pains and keep tearing through the snacks, while others have as much interest in eating as watching paint dry.
What gives? Blame stress, says certified functional nutritionist Julie Hill.
Heres some expert advice on how to manage these challenges and optimize your health with something you may not have heard of before called Rest and Digest.
How Does Stress Affect Appetite?
Stress is how the brain and body respond to a demand, says Hill, whos also a registered dietitian withLee Health.
During bouts of short-term stress, we get more focused, our reaction times become faster, and our strength and agility increase, Hill says. But blood sugar levels may rise in response to the stress.
Typically, we wont be hungry or have an appetite when were concentrating on a project or facing a threatening situation, Hill says. Different events cause different responses in different people, of course. But usually were not thinking about eating during these stressful moments.
On the other hand, some stress, especially ones like the pandemic that cause long-term stress (chronic stress), can change our metabolisms.
During chronic stress, excessive hunger can be caused by insulin resistance, which causes our blood sugar levels to remain high even though the stressful event has passed, Hill says. This can lead to uncontrolled hunger or no appetite at all.
Hill says uncontrolled hunger can be a message to your brain that youre not getting enough vitamins and minerals as well as other macronutrients like protein, fat and carbohydrates.
Your body doesnt say I need vitamin C, so please eat an orange. Instead, the brain receives the message to choose sugar, carbs, or a salty food like potato chips, she says. These foods yield high energy, but not nutritional value.
'Rest and Digest'During Your Meals
Hill says a regular practice called rest and digest can do wonders for restoring healthy eating behaviors, regardless of your hunger level or lack of it.
Rest and digest is a response that can calm the body, Hill says. It can slow our breathing, lower our heart rate. In this mindful state, our bodies can optimally digest food. Were more relaxed, which is good because it invites recovery from stress. We become healthier the more time we spend in rest and digest.
Rest: Before you begin eating, set aside 1-2 minutes for quiet meditation. Time yourself.
Digest: Smell your food, feel your mouth salivate, feel your stomach churn, think about how nutritious your meal is. These are good signs that youve told your body its time to eat and not be stressed, Hill says. This will help your body to more effectively absorb of the nutrients in your meal.
Digest: Chew each bite of food 15 to 20 times. If youre not fully chewing your food, your body cant further digest it, Hill says. Youll need to eat more food because your body will miss out on the calories from that big piece of food you swallowed before completely chewing it.
Rest: When were stressed, we tend to eat without a lot of awareness. When you focus on chewing, thats a form of mindfulness, Hill says. Your stomach recognizes how full you are based on how many times youve chewed during the meal. There still might be food on your plate, but your stomach will let you know, if you listen to it through mindful eating.
Rest. Prepare a healthy meal for yourself and bring it to work for lunch the next day. The workplace can be loaded with tempting foods that arent necessarily healthy for you, Hills says. Eliminate the stress of deciding what to eat during your lunch hour.
Home Meals and Mindfulness
A prepared, homemade meal also saves time. Like most of us, youre either on a 30 or 60-minute lunch hour. Ever bring a to go lunch back to the office only to find have 15 minutes left to eat it? You end up wolfing it down and miss the chance to eat mindfully.
Remember to avoid distractions like ringing phones, blaring televisions, or talking computers while you eat. These will decrease your bodys ability to digest and absorb the food, and you may end up eating more than your body needs.
And after eating, take 2 to 3 minutes to be mindful, grateful, and happy.
If you feel like you would like more support, please click here.
Submitted & Written By: Lee Health
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