Often feel the urge to eat certain foods to excess and being aware that they are very harmful to your body? Have you ever wondered what your triggers these mad cravings to eat? I feel somewhat guilty that you can not control? How about you do not feel much better if you find that the means are purely biological and that some have not gone crazy with eating? This week you will learn some basic things about your brain that controls your appetite and trasmitatorii and are often the main reason for the lack of will. You will also learn to give up overeating, giving him much needed balance your brain, but through other ways than the pleasure of eating.
What does the brain lose weight?
Did they ever own habits disgust you feed? Have you ever wished you could have a strong will and you can master the passions? What would it be if you learn that from a biological perspective, will there? Did you feel relieved? Maybe you just need to have more knowledge about things that push you to overnutrition and you are to crave unhealthy foods. A first step is understanding the processes that occur in the brain, because there happen more than 100,000 chemical reactions every second. Communication brain nerve cells form the basis of all thoughts, semtimentelor and your actions.
The brain sends signals throughout the body with neurotransmitters, some of whom – serotonin and dopamine – euforizant effect and are often associated with the well, with good humor. Therefore, how the brain functions is strongly influenced by the foods we consume daily and which, in turn, acts beneficial or harmful to the body. Serotonin, endorphins and dopamine are three neurotransmitters that have a strong connection with food, culinary cravings and mood.
It is probably the strongest of the neurotransmitters that regulate appetite cuisine. It is a substance derived from an amino acid – tryptophan – synthesized by cells.
Once issued to induce a state of calm, happiness, peace and satisfaction;
Induce a state of satiety and reduce appetite;
Lack of serotonin in the body is associated with depression and a high culinary appetite;
Influence of nutrition on the production of serotonin
Probably not a coincidence that when you feel stressed or angry you feel a fierce need for sweets. Food rich in carbohydrates causes an increase in the concentration of tryptophan (a serotonin precursor amino acid and a natural tranquilizer). Therefore, a high-carbohydrate meal induces a feeling of calm, peace and satisfaction, because it increases production of serotonin in the brain. But instead of simple carbohydrate consumption complexes may have a momentary effect. You’ll feel full form, but this state will be a short-lived, because insulin levels will decrease leading to loss of energy, depression or low concentration of sugar. ” If you think a different amount of sugar will help to catch up, get your mind! It will not only make your condition worse and more! And normally that overeating can not combat stress symptoms at all, so it makes you feel more guilty than the rest.
Like serotonin, endorphin is a natural substance having a high. It can reduce and alleviate pain.
Influence of nutrition on the production of endorphins
Research has shown that endorphin production is enhanced by consumption of foods high in fat and sugar. It is likely to crave foods like chocolate, just because of its high fat and sugar it contains. But besides these, we meet a substance in chocolate – phenylethylamine – which favors the release of endorphins. It is a quick way to relieve stress, sadness, and adding a surplus of energy. But short-term effect!
It is a neurotransmitter that enhances your ability to concentrate. Some studies suggest that a diet rich in protein boost production of dopamine. As the appetite for protein foods such as meat, cheese and seafood is not very common, compared with the carbohydrate-rich foods, food consumption, which stimulates dopamine release is not dangerous. Only in excessive amounts can lead to a decrease in serotonin levels and thus a decrease in the state of happiness.
Food cravings, excess, stress and emotions
Many of the moods, emotions and biological changes experienced at one time directly affects our food cravings. Do not forget, our brains are constantly seeking a balance! You should not feel stressed, sad or guilty for something. Therefore, seek refuge in the things that he was trained to find him when intervening states of stress and sadness. Often we are not aware of these feelings we go through almost every day, or that might be nervous to eat on the merits. Examine your own feelings and try not to throw the food whenever you feel sad or stressed!
Factors that influence brain function and food cravings
Stress, fear, anger and anxiety lead to increased transmitter called – neuropeptide Y. This neurotransmitter increase appetite for carbohydrates;
Stress is associated with low levels of serotonin, leading to everything from food cravings to intensify production of serotonin;
Depression and sadness are feelings that occur when the production of serotonin is very tiny. And in this case increases the appetite for various sweets, hoping they will bring happiness;
The feeling of guilt and lack of self confidence throw you back in “place” food cravings.
Therefore, our brains can be “trained” that when faced with a multitude of states such as stress, depression or anger to seek refuge in food hormone that stimulates production of happiness. And will continue to seek ways each time the same (as was “trained” to do) to relieve stress and emotions.
Effective ways to get rid of stress and achieve emotional comfort
Stress, sadness, fear and guilt are constant ingredients in our lives. There is very little chance to finally get rid of these unpleasant feelings, but we can learn how to control them effectively. Supraalimenatie Besides, there are other sources to achieve well-being and that will help also to go and live healthy. We prefer to take a run up to increase production of endorphins, a piece of chocolate instead. But ultimately it’s all about you “train” the brain again.
This week you’ll learn the things that inspire you and give you a good feeling. Here is a list of some of them, but that may be completed after preferences:
Sport – increases production of endorphins and relief from stress. Confidence and inspiration will be with you all the time and passion you will not fall into the food;
Massage – works very effectively in case of anxiety, depression and insomnia;
Meditation – repeating a word or a phrase or saying a prayer positive. It helps you concentrate better, eliminate stress and pessimistic thoughts;
Read biographies of personalities who inspire you – take their positive way of thinking;
Use your imagination – imagine instead that you dreamed for 10-15 minutes trying to imagine everything you see, hear, smell and feel. Can be a mountain or a beach or …;
Listen to relaxing music – studies have shown that it decreases the production of a substance called cortisol, which stimulates appetite for carbohydrates. Music relaxes, refreshes and removes stress;
Take a bath with aromatherapy – oils of lemon, eucalyptus, sage, lavender and chamomile (chamomile) added to bath water can give you a pleasant feeling of relaxation;
Laughter – watching a comedy or participate in activities that bring humor into your life;
Raising a pet – it offers a sense of unconditional love and reduces blood pressure and stress;
Find a passion – photography, art, ceramics or football. Find something that inspires and draws you in;
Buy flowers from a garden apartment or arranged;
Write down a daily journal of your moods, or share them with a trustworthy person;
Meet with an old friend in whose company you feel good;
Plan a family out;
Subscribe to some classes that you wanted to follow them throughout life;
Delight yourself with photo albums – deapana happy memories and plan new adventures;
Buy yourself a book, magazine, clothes or anything you want and you can afford;
Imagine how you look, how you feel and how people will react to the figure obtained;
Help the others – sometimes helping people who need it da most profitable in terms of your mood. Get involved in a local organization that advocates for an important purpose for you.
These relaxation methods will not work for some people with serious emotional problems or eating disorders (bulimia and anorexia), as it may need professional help.
Change your habit of eating unhealthy
Many people have a decreased appetite after food change their diet. Can you try these techniques to see which ones work in your case:
Do not skip breakfast. It gives you vitality and energy to start a workday. Avoid excesses, but lunch and dinner;
Eat little and often, only when you feel hungry;
Do not eat just because it’s lunchtime. Eat only when hungry and stop when you feel full;
Combine products rich in carbohydrate-rich protein with every meal to keep the normal amount of sugar in the blood;
Relax your cravings by eating simple carbohydrates and complex carbohydrates from whole grain breads, crackers and popcorn with reduced fat, whole grains, beans, whole wheat pasta or brown rice. The body absorbs complex carbohydrates more slowly than sugar;
Eat more foods rich in fiber to relieve hunger for a longer period;
Build yourself a balanced diet. Not cut out fats and carbs and not in any way from a starvation diet. Your body needs the nutrients to work effectively;
Reduce or avoid alcohol because it can induce feelings of depression, something that will whet the appetite for carbohydrates, which you can provide relaxation.
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