Home HEALTH COVID 19 Stop binge eating during lockdown

Stop binge eating during lockdown

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unhealthy eating fast food

These times we are living in, are historic and unusual. Our normal routines have been altered and we all are adjusting to a new ‘normal’ way of life. Staying home is staying safe but the new way of life the whole world is adjusting to may get overwhelming. Being tethered to our homes, as so many of us are right now has some of it perks like catching up on tv shows movies and other forms of home entertainment, increased family time, board game sessions in the middle of the day etc

Over social media and the internet world the term “quarantine 15” is becoming a catchphrase. It is being described as a phenomenon where people are likely to gain 15 pounds during the time of self-isolation hence the name “quarantine 15” The reason for our erratic eating is simple when we’re worried or frightened, we’re more likely to seek out sugars, fats, and carbs for a quick energy boost. These comfort foods act like natural tranquillizer that calms us down in times of peril. But what feels like a satisfying solution in the short term grows into a bigger problem in the long run. Comfort eating traps us in a hard-to-break eating cycle that adds to stress levels, resulting in serious health problems, such as heart disease, diabetes, and obesity, as well as emotional problems, such depression and anxiety.

Find these tips below to help you and your family deal with erratic binge eating & the quarantine 15:

Eat nutritious foods: A well-nourished body has a stronger stress-resistant shield. Certain foods fortify you while others deplete your body’s resistance. Replacing Red Bulls, Diet Cokes, and Dunkin’ Donuts coffee with bottled water, protein smoothies, and fruit juices is less likely to tax your nervous system. Slowly digested high-fibre foods like whole grains and pasta stabilize blood sugar levels.

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Portion meals: When you’re at home, it’s easy to drink from cartons, eat out of containers, or snack from bags. But if you don’t measure food, you automatically eat more, which contributes to unwanted weight gain and obesity. Instead of eating from cartons, containers, or bags, portion out snacks and meals on a plate or bowl. 

Practice mindful eating: Steer clear of gobble, gulp, and go. Stop eating while standing, or watching TV. Treat mealtime as a singular activity with value in its own right. Sitting down, eating slowly, and chewing a few times before swallowing, appreciating textures, aromas, and food flavours help you relax and enjoy the meal as well as aid in digestion.

Stay Hydrated & Fiber up: Hydrating will stave off hunger pangs and help you to stay energized.  Include foods rich in fibre and protein like quinoa and veggies. It contains all of the amino acids to help support our body’s tissue and muscle growth. And the combination of protein and fibre will help curb those cravings.

Include Replacement Snacks: Spend your snack time guilt-free and replace the high carbs and sugars with fresh fruits, dry fruits, yoghurts, popcorns, nutritional bars, berries and vegetable chips. A healthy alternative will serve your snack craving and keep healthy intake levels ups.

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Dr. Rachna Khanna Singh
Dr. Rachna Khanna Singh
Currently head of Department of Holistic Medicine & Wellness at Artemis Hospital, Gurgaon Dr. Rachna Khanna Singh is a mental wellness expert with expertise in relationship, lifestyle & stress management. The founder and director of The Mind and Wellness Studio Dr. Rachna Khanna has worked with leading hospitals like Fortis Escorts, Dharamshila Cancer Hospital. Her specialties include stress management, lifestyle management for heart diseases, supportive care for chronically ill patients, work-life balance, parent-child bonding, cancer support care, ante/postnatal care, relationship counselling, pre-marital & marital counselling, adolescent counselling, psychiatric & psychological illnesses like depression, anxiety, insomnia.


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