In desperation, I even discussed bariatric surgery options with my doctor and this morning got an email from her regarding a referral to a specialist. "I just can't seem to turn off the hunger" I told her in my email response. So on My Group Health website, I decided to do a search and see if there was any advice on Turning Off The Hunger and found this excellent article that compares overeating and the response our body and mind gets from it to what drug addicts get from opiates. I DON'T WANT TO BE AN ADDICT!
Here's the article. It is an excellent and motivational read.
IS YOUR BODY TELLING YOU TO OVEREAT?
It's 3 p.m. Your eyelids are heavy, and there's a familiar gnawing feeling in your stomach. What sounds better to you: the cookie you bought at lunchtime or the tired-looking carrot sticks in the refrigerator? You're not alone if you reach for the cookie — and there's a reason for that.
Eating what we want, when we want it, is practically a constitutional right for many Americans. Unfortunately, what we want has been hardwired into our bodies for eons, and it's rarely carrot sticks. The Centers for Disease Control and Prevention recently dubbed American society "obesogenic" — an environment that promotes overeating, unhealthy foods, and lack of physical activity.
"The fact that one-third of adults and 16 percent of children in the United States are obese is the result of a complex combination of how our bodies work and an environment full of very convenient, energy-dense foods," says obesity expert David Arterburn, MD, MPH, investigator at Group Health Center for Health Studies. "Our body's triggers for hunger are simply stronger than the drives that make us feel full."
Your Body's Instincts: Food = Survival
Early humans developed hunger as a means of ensuring adequate fuel for their bodies. When we get hungry, the sight or smell of food increases the flow of blood to pleasure centers in the brain, and the stomach produces more ghrelin, which is a hormone that stimulates appetite.
"Foods with a lot of sugar and fat stimulate the brain in a way that's similar to opiates like morphine," says Dr. Arterburn. "You see these foods and you associate eating them with a calm feeling or a sense of relaxation. People who are addicted to opiates have similar feelings about those drugs."
Some people can successfully retrain this urge by finding a replacement that stimulates the brain in the same way, like exercise. Sounds crazy, but the next time you want a sugary, fatty snack, try a brisk walk or exercise routine instead. Exercise stimulates the production of endorphins, which are natural opiate-like chemicals in the brain that increase pleasure and minimize pain.
Sleep also affects appetite. Lack of sleep prompts the stomach to produce more ghrelin (the hunger hormone) and less leptin, a hormone that makes you feel full. This means you may feel hungry, even when your body has had quite enough. The answer is simple: Get more rest. Most adults need between seven and nine hours of sleep every night.
An Alternative Response to Stress
Your body doesn't know the difference between getting a past-due credit card statement and swimming a river surrounded by snapping alligators. Both can cause stress, resulting in increased levels of cortisol (the "fight or flight" response) in the blood.
The Key to Healthier Eating: Be Mindful
"If you're not thinking about what you're eating on a daily basis, you're probably gaining weight," says Dr. Arterburn. "As little as 100 extra calories a day — that's a small soda — can add up to five extra pounds at the end of the year."
"I think people started to equate fat-free with calorie-free, and began paying less attention to serving sizes, which have continued to grow," says Dr. Arterburn. "Counting calories is the only way to know if you're overeating."
This article is from My Group Health online
| Northwest Health | SPRING 2009 |
| By Pamela Richardson |
