The Healthy Temple

Holiday binges. It starts with the chocolates, sweets and snacks of Christmas Day and New Year and continues all the way to the chocolate bunnies of Easter. Those bite-size chocolate bars and mini mince pies look so inviting. Just one won’t hurt, will it? But it sets off a binge and you can’t stop until the whole lot is gone. Then comes the guilt. Why are we so powerless against those sweet little bits of chocolate-coated comfort?One theory is that carbohydrates stimulate serotonin production and thus eating them is an attempt to self-medicate depression. Studies focused on this link do seem to back this up. High carbohydrate meals raise serotonin while fatty or protein rich meals tend to lower it. The type of carbohydrate chosen seems to be based upon its glycaemic index, or how high it causes blood sugar levels to peak. The higher glycaemic index carbohydrates like sugar and refined cereals have a greater effect on serotonin than starchy, lower glycaemic index foods like whole grain cereals.And it’s not just the sugar that we crave. There’s chocolate. Certain alkaloids have been isolated in chocolate that may raise brain serotonin levels. Scientists now speculate that “chocoholism” may actually have a real biological basis with a serotonin deficiency being one factor. Another mechanism that has been proposed for why chocolate has such a powerful influence on mood is that chocolate has ‘drug-like’ constituents including anandamines, caffeine, and the amino acid phenylethylamine.

During the Christmas and New Year break there are many opportunities to indulge our sweet tooth and when stress strikes our first impulse may be to pick up cakes, sweets or chocolate. Unfortunately these frequent indulgences can be sources of weight gain, guilt and further depressed feelings. What can one do to cope with these urges? Here are a few tips from the experts:

Become aware of your emotional triggers for eating. The next time you pick up a “comfort food” ask yourself why you are eating it.

Bored? Do something you enjoy other than eating. Feeling neglected? Pamper yourself with a bubble bath, a good film, or interesting book, or get chatting with friends and family One great way to feel better fast?

Exercise. Exercise stimulates the feel-better chemicals called endorphins and improves your mood.

Drink a glass of water. Sometimes our body mistakes the feeling of dehydration for hunger. If you’re hungry, eat, but eat well. Sugar cravings are the strongest when you are hungry.

Eat good foods - especially protein-rich meals - with a promise to yourself that if you want it you may have a dessert after your meal. Chances are you won’t even want it once your hunger is satisfied. Don’t completely deprive yourself. Find healthier substitutes for what you’re craving. Try eating a muesli bar, or a handful of mixed nuts and raisins, instead of that large chocolate bar. Or allow yourself a small portion of the dessert that you are coveting so much.

No food is totally bad. It’s all in how much you eat of it. Be aware of what you are consuming rather than grazing all day. A food journal can be very helpful in helping you keep track of what goes in your mouth. If you slip, don’t be hard on yourself. You’re a work in progress. Mistakes will happen. Dust yourself off and keep trying.
Certain nutritional supplements can be helpful at keeping sugar cravings at bay and helping your blood sugar to stay level, especially if your protein levels are not high. Taking a daily multivitamin and mineral supplement is always a good idea.
Add to this the mineral Chromium - which contains Glucose Tolerance Factor (GTF) - and Acetyl- L- Carnitine - both of which help keep your blood sugar levels steady and your appetite in check.

Finally the problem may be more serious, so be aware of the following: Be honest with yourself about how deep your problems with food go. If overeating has become a way of life you may be bordering on an eating disorder that requires professional assistance. If so, see your GP or health professional. Certain medications can stimulate appetite or blood sugar problems, including those for the treatment of depression. Other drugs, both prescription and over the counter, may influence appetite as well