How to manage or overcome Binge eating disorder (BED)
Binge Eating Disorders are one of the biggest enemies in the health sector. Various types of eating disorders noted like Bulimia nervosa, Anorexia nervosa, Binge Eating Disorder, Rumination disorder, Purging disorder, Pica. Binge Eating Disorder or BED; is consuming large portions of meals at irregular time intervals. Widespread in a western country like the USA among the lifestyle of teens and adults. Yes, it can affect any age group of people. People invariably binge on foods and snacks even they are full. The desire to eat more and more never apply brakes on it. That may be one reason behind the growing number of people in the overweight or obese category.
In the year 1959, a psychiatrist Albert Stunkard first identified Binge Eating Disorder BED. Studying sincere about it, Albert related this with the night eating disorder. This eating habit destroys the lifestyle and disturbs the health of an individual. Bulimia nervosa, where you did overeating and used laxatives, vomiting, and performed intense exercises to avoid weight gain. Let’s see about Anorexia nervosa where people fear to eat and are obsessive about their weight gain. People with this, tend to keep lower body weight than healthy weight accordingly starving themselves. Sometimes perform extreme activities to achieve the result.
Signs of Binge Eating Disorder
Some times it is tough to find out the Binge Eating Disorder. People in public places forced themselves to behave and regulate the way they eat. They are not satisfied with the amount of food, again keep on eating more and more. Binge eating is more common in females in comparison to men. It diagnosed if a person did binge eating twice a week. Here’s the list:-
- Eating large portions of food in a short period.
- Feeling hungry and eating for every two hours.
- Keep on eating despite you’re full or not hungry.
- Ordering food online and secretly eating alone.
- After having a meal, frequently snack more in between meals.
- Keep on eating when you are painfully full.
- Eating after breakups, feeling ashamed, guilty about the way of eating.
- Doing dieting on the contrast putting on weight.
- Constantly eating unprocessed, packaged meals.
Symptoms of Binge Eating Disorder
- Continuous eating even you are overwhelmed or full
- Stockpiling snacks and sugary foods to consume alone and secretly.
- The satisfaction factor seems to lack in such people.
- Eating generally in public places, just gobble up whole food alone.
- Always craving for snacks, sweets, and cookies.
- Running away from stressful situations and keep on eating to feel relaxed.
- Numbness of senses to stop overeating.
- Always shopping for food and having pre-cooked meals.
Causes of binge eating disorder
There are ample amount of reasons behind this eating disorder. The three main factors are –
Environmental factors like genetic abnormalities, genetic mutation, and biological issues like hormonal imbalances in the body lead to frequent eating and eating disorders.
The social pressure of body shaming, the Influence of social media, and trauma of sexual molestation can lead back endless eating. They are leading to a disturbance in lifestyle and self-isolation.
It has developed a strong relationship between a depressed person and his behavioral eating. Persons with low-esteem, inferiority, low confidence, and difficulty in dealing with troublesome circumstances may easily get ambushed. Psychology of man always wondering for foods that keep him in the vicious cycle of binge eating.
Health Risks associated with Binge Eating Disorder
- High risk of Cardiovascular disease
- Leads to Hormonal Imbalances (like PCOD in females)
- Type 2 Diabetes.
- Insomnia or Sleep Anxiety.
- Severe skin problems and acne issues.
- Leads to High blood pressure.
- Frequent Muscle and joint pain.
- Gastrointestinal disorders.
- Depression, anxiety, or Fear.
- Premature aging.
- Premature death.
How to overcome Binge Eating Disorder
1. Get adequate sleep
Sleep plays a vital role in the management and proper functioning of hormones. Lack of sleeping hours brings stress, fear, tension, and results in binge eating. Some times night eating disorder might become prevalent. Hence, a good sleep satisfies sudden craving hormones as well as stabilizes the hormonal balance.
2. Consume fiber rich diet
Choose foods that are rich in fiber and complex carbohydrates. Fiber-rich diets kill a healthy appetite and help in managing weight. Green vegetables and fleshy fruits should include on the menu. Include wholesome grains, oatmeals, spinach, cereals, and beans. Eat home-cooked meals and avoid processed and packaged food items.
3. Keep yourself hydrated
Water is the life-saving and life-giving element in the world. It is necessary to know the importance of water for the better functioning of the body. Drinking an adequate amount of water flushes out the toxins and helps to maintain weight. It also helps in killing hunger as well as reduces the cravings for snacks. Drink lemonade flavor water or Mint infused water to appear invigorated. It keeps hormone stability and the best tool to kill Binge Eating Disorder. Use a gallon to measure the regular intake of water level.
4. Clean your kitchen stores first
Take this action of kitchen cleaning and throwing the junk out of the house. Yeah, it is an essential step to get rid of Binge Eating disorder. First, clean the refrigerator, throw away packaged snacks, Ice creams, Toffees, Candies, Processed foods, and meats. Replace all this with green vegetables, fresh fruits, and meats. Avoid stockpiling of snacks.
5. Listen to your body
Don’t force your body to keep starving for long hours or to be on a strict diet chart. Starving for long hours destabilizes the hormone level in the body. It results in Overeating and weight gain. So, listen to your body first as well as find out what it needs. Change of lifestyle, mood boost will bring more liveliness.
6. Keep practicing Yoga and Meditation
Yoga and meditation are the best tools to kill diseases and disorders. The regular practice of brings pleasure, satisfaction, and mindfulness. It maintains the Ghrelin hormone (hunger hormone) value at stability. It increases body metabolism and increases fat loss. Practicing Yoga for 20 minutes a day keeps one happy, lively, in fact, in a good mood.
7. Never skip your breakfast
Everyone skips their breakfast to make weight loss; the result comes opposite. Instead of losing weight, we start overeating and putting more pressure. One gets demotivated and starts eating more in guilt feeling. Breakfast is one of the crucial parts of your day. As you were on fast for a whole night and morning meal is the best to break this fast. To keep yourself active and recharged throughout the day. This checks increase in blood plasma level and weight gain.
8. Stop Snacking in between the meals
Eat small portions of meals every 3 hours. Obstruct snacking in between the meals. If you include high protein content in meals, you will feel slightly hungry. Protein takes a lot of time to digest and keeps one full for a longer duration of time. Start Eating five meals a day with a little portion to avoid overeating. If you are out of energy, then consume a handful of dry fruits.
9. Create a good meal plan
Yeah, it’s the critical step to surmounting success on the Binge eating disorder. A healthy meal includes all types of nutrients, good carbs: Vitamins, proteins, and healthy fats. Healthy fats keep you full for longer intervals and help in weight loss. Include a sufficient amount of protein and carbohydrates with low glycemic value. A healthy and well-balanced diet is the key to conquer the disorder.
10. Start exercising
Please do exercise. Yeah, it strengthens both the mental and physical strength of the body. It gives one will to face off the difficult circumstances and the most beneficial tool to increase social interaction and grow up together in the community. It helps to come out from a disease trap and makes one happy. Regular exercises and activities accomplish hunger hormone and feel one content and ease,
Difference between Over Eating and Binge Eating Disorder
There is a very thin line of difference between Overeating and Binge eating disorder. Binge eating is a frequent eating habit, even also one is completely full. Binge eating is forcing to you eat more and more, you are completely satisfied with the food in the end. Overeating is just consuming a large portion of food at a single time. Both of them lead to weight gain and different health issues. So, it is better to avoid them now or to create troublesome in the future.
In severe cases of Binge Eating Disorder, people must take advice and treatment from doctors. Do not ignore this. Treat this before it kills your relationship, lifestyle, self-esteem as well as confidence. “Strong will power” and “Never give up attitude” are essential to tackle this kind of disorders.
We hope this article helped you to know about How to manage or overcome Binge eating disorder (BED). You may also want to see our guide on How to maintain hygiene in intimate area and How to overcome procrastination / How to get rid of procrastination