You
might be hard-pressed to find many people who never take advantage of
the “elixir” effects food can have on us. For instance, I’d venture that
the majority of us start our day with a cup of coffee or caffeinated
tea. Some of us wind down after a long week with a glass of wine or a
taste of our favorite bourbon. Even a small dose of sugar during times
of excessive stress can lower cortisol (hence why some of us reach for
an extra indulgence when things get rough). As long as we’re talking
occasional or modest gratification,
we can take advantage of these benefits without worry. But for some
people, food becomes an ongoing coping mechanism or an unhealthy
dependency to get them through their day. Where’s the line between
normal indulgence and chronic “abuse” of food? And what do we do when we
find ourselves sliding into risky territory?
The body is designed for us to enjoy eating. Lab animals that don’t produce dopamine
die because they literally won’t eat without the internal motivation-reward boost. We’re naturally drawn to the scents and textures of food, along with
the associations they offer. I sometimes think about certain meals as actual memories because they opened new territory of culinary delight.
Yet, other than a cup of coffee each day, I’m careful about how I use
food. A few years ago I even kicked my nightly wine habit because I
thought I might feel better without it. It wasn’t until I found a
healthy workaround that I
reintroduced it. I wanted to make sure I was getting the benefits, without the downsides.
And there’s the rub. When is an indulgence working against us, not for us?
Even if we glean some benefit from something (e.g., an energy boost
from coffee or a drop in cortisol from a piece of chocolate), do we also
experience a downside?
And does our habit keep us from addressing the real lifestyle or
emotional roots that are causing our discomfort? Are we relying on
caffeine because we refuse to take responsibility for our poor sleep
habits? Are we using sugar or any other kind of food to
distract ourselves from circumstances we feel afraid or powerless to deal with?
In other words, are we using food as a stand-in for better lifestyle choices and/or honest psychological inventory?
Let me add one caveat before we dig in. The biology and psychology of
full blown food addiction is beyond the scope of what I’m covering
here. While some of these strategies may be similar to or part of a food
addiction recovery plan, the picture is more complex at that level, and
I’d refer anyone who thinks they’re beyond reining in their own
behaviors to food addiction professionals.
Today I’m aiming for the “gray” area between normal eating and
ongoing misuse/“abuse” of food, where I think many of us can find
ourselves at one point or another.
That said, here are some tips.
Stop feeding the physiological cycle
It’s impossible to talk about using food as a drug without looking at
the genuine neurological and hormonal impacts it has on the body. The
fact is, certain foods affect us more like drugs than others.
With actual drug use, we’re not operating with innate satiation
signaling. But with food, our bodies have a built-in system for telling
us when to eat, how much to eat and when to stop.
In our paleolithic ancestors’ time, it worked great. Today, we’ve become our own saboteurs. We’ve known for years that
sugary and processed foods
(those that strategically combine sugar, salt and certain fats into a
triple crown disaster) are intentionally designed to override our
inherent satiation signals and hyper-trip our reward systems.
Unfortunately, our own body composition can work against us—leading
us deeper into a cul-de-sac of poor eating choices and behaviors. Leptin
is one key hormonal player in our satiety signaling. When we’re obese,
we lose leptin sensitivity,
and we’re drawn to eat despite being functionally full. This is where
we get into trouble and the gate is open to food dependence—a phenomenon
that looks strikingly similar to chemical drug dependence in neurological scans.
The physiology here could easily be its own post, and I’ve written about these issues
in the past. Suffice it here to say that it’s time to kick sugar/high
carb (same deal) and processed foods to the curb. You’ll be forever
waging an uphill battle with these food products. Food chemists have you
by the tail. Get the monkey off your back by going cold turkey or by gradually replacing these choices with healthier ones that won’t hijack your physiology. Regular readers, you know the drill. But for any newbies, take heed.
Assess your habits honestly
Coffee at 6:00, 8:00, 10:00, 1:00 and 3:00? Sweetened almond milk ice
cream after dinner? Paleo-branded treat on your morning break? A
superfluous energy drink after a regular intensity workout? Snacking
after dinner?
Routine
influences our desires.
If we’ve done something again and again, we come to expect it. That
little insistent voice inside us feels darn well entitled. It’s like
establishing Wednesday night as movie night for the kids for six months,
and then telling them this Wednesday is too nice to stick with the
routine. Not that it isn’t worth shifting the schedule, but good luck
handling the initial rebellion.
Acknowledge the crummy ruts for what they are, and come up with something new (and healthier) to put in their place.
Identify your psychological triggers
Identify what you’re feeling when you start raiding the cupboards or
the candy machine. What’s really lacking when you pop the top off a
soda? What are you trying to avoid when you’re reaching for that bag of
chips?
Research shows that emotional awareness impacts our food choices. So when you start to fixate on the thought of a food or a lot of food,
pay attention to what’s going on in your body, mind and environment.
Observe and note for as long as you can. Get the whole 360º on that
sensation. Write it down if you have to. Next time do the same thing.
Keep doing it until you begin to catch that feeling before the craving
hits. Then work on redirecting.
Ask where you’re stuck in life
You may find patterns in those psychological triggers. Maybe they’re
the ones you’d anticipate, or maybe they surprise you. Who, what, and
where tend to be associated with these triggers? This doesn’t mean you
can blame your unhealthy behaviors around food on someone or something else. But it begs the question:
if you’re using food to self-medicate, what exactly are you trying to medicate?
Sometimes our poor lifestyle choices are a half-conscious response to
stressful or otherwise unfavorable life circumstances. The Primal
strategies in these cases remain the same, but a bigger set of
overarching choices come into play. We should ask the questions that
feel too big to ask.
Make food substitutions (or not)
Sure, you can swap a sugar-laden “chocolate” bar for 80% dark chocolate squares,
real cocoa nibs or a chocolate protein shake with a little extra pure
cocoa powder mixed in. You can create Primal versions of just about
every favorite comfort food you can come up with.
But…
For some people, even eating anything close to the original can send them over the edge and balloon cravings rather than satiate them. These are foods where moderation has no meaning.
Be honest about all those good intentions that never stuck with a
particular food or group of foods. Lose the guilt or the nagging voice
that says you “should” be able to control how much of X food you eat.
What’s the point? Admit that it isn’t good for you as an individual and
move on. Case closed.
Call food advertisers’ bluffs
In Grok’s day, food was food. Beyond those involved in communal
ritual or those that were simply harder to come by, food didn’t come
with layers of marketing hype.
I like (real) chocolate as much as the next person, but let’s be
honest. If you’d never seen an ad for chocolate of any kind and never
heard a cultural reference about its “powers,” would it have the same
appeal? What about chips and soda? And foods from certain mostly fast
food restaurants? The list could go on here. What stories do we start to believe about certain foods that only make them seem more enticing?
Stop subjecting yourself to commercials and other advertising
that encourage you to think a food offers anything other than calories
and nutrients (or not). And when they do come along, call them on their
bluff. Contrary to what the ad made it seem like, eating a square of
Dove chocolate didn’t send me into an unbridled state of euphoria.
Use routine to your advantage
Some people find it helpful to eat the same thing each day for a meal
or two. Research shows habituation through exposure to less food
variety can encourage people to eat less. Switch
it up when you get entirely bored. But over time, your body will
anticipate the taste of what it comes to expect. Make the routine
healthy to make it work for you.
Eat mindfully
Eating for a “hit” of some kind means we come at food for an
immediate feel-good outcome. Mindfulness reminds us the real action (and
enjoyment) is in the process. How we eat can very well influence what
we eat.
Consciously choose what you will eat, and bring your attention fully to the food—its preparation, its presentation and your enjoyment of it. For many people, it can feel like a ritual.
Mindful eating puts us in a different relationship to what we’re eating and to the act of eating itself.
If you feel drawn to foods you know you’re trying to kick, use
mindfulness to get curious about what is pulling you toward making that
choice. What emotions are coming into play? Research tells us that our
eating plans are dictated by rational thought, but our actual eating behaviors are driven by emotion.
Stay with the instinct and the feelings tied to it, but observe it
rather than identify with it. Over time, this will help you detach from
your instinct and offer some emotional room to make a better choice.
Pursue other means of feeling good
When’s the last time you did something that elicited real euphoria?
How long has it been since your last vacation or weekend road trip, your
last massage,
your last afternoon with your best friend? Do you take substantive
breaks in your day to sit in the sun or walk in the moonlight? How often
do you listen (or make) live music or dance or have sex or make a fool
of yourself just for the fun of it? Would you be good company for Grok,
or do you bore yourself these days?
When we routinely keep ourselves on too short a leash—forgoing the thrill
of unplanned/planned adventures, taking for granted or never leaving
meaningful time for our closest relationships, neglecting to practice hobbies, visit the places or read the books we love—we’ll settle for that cheap substitute of a food craving.
So whether you’re looking to stop abusing clearly unhealthy foods, or
even primal-approved indulgences, I hope these tips can help.
That’s it for today, everyone. I’d love to hear your thoughts on the
subject, since I know most of us have some experience with it. How do
you manage the healthy use of food?
By Mark Sisson
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