When you feel as you are stuck inside the house, try to turn this thought into a positive thought, such as you are safe at home (instead of stuck at home). Someone with binge eating disorder, however, may not feel safe at home. Being home all day can also increase the chance of a binge-eating episode because you have more access to a kitchen.
In addition to more access to the kitchen, anxiety is high for many due to the pandemic. When you are stressed or anxious, your body’s fight-or-flight survival system is activated, which results in a lack of blood flow to your digestive system and an increase in cortisol, the stress hormone. An increase in cortisol can lead to lack of hunger cues, or restrictive eating. Stress is also associated with binge eating disorder (BED).
Remembering the ongoing crisis can contribute to an increased chance of binge-eating is important. Here are a few tips on How to Prevent a Binge Eating Episode at Home:
- Get in at least 3 oz. of protein (equivalent to a deck of cards) at each meal to help keep hunger stable
- Add veggies to each meal to help increase fiber intake
- Include whole grains in your meals, which also helps increase fiber intake
- Eat every three to four hours to help keep your blood sugars stable
- Try to purchase snack size bags instead of large bags (i.e., pretzel snack packs versus the large bag) as this helps better control portion size
- Drink enough water during the day – at least 64 oz. as staying hydrated helps with keeping hunger stable, hormones and cravings
- Don’t deprive yourself of certain foods
- Preplan snacks and meals ahead of time – even plan a few, you don’t have to plan your entire week (one step at a time)
- Try to go for a walk when it is nice out
- FaceTime or video chat a supportive friend or family member when you have the urge to binge eat
- Practice self care
Maintain Healthy Eating Habits
Making sure you are maintaining a healthy diet is a key part of immune and overall health. Being at home all the time increases the chance of a binge-eating episode. Nutritional Counseling Services are also available via Telehealth for those who need more support. The experienced counselors at Behavioral Nutrition understand that this is a difficult time for everyone and being able to talk to someone can be very helpful. Contact us today to learn more about Telehealth Nutritional Counseling Services.