One of the essential activities that we do to survive is eat. With the evolution of civilization, technology, and many things around us- we also have binge eating evolved from normal eating. Hop in to know about binge eating, its ill effects, and ways to avoid it.
Binge eating is the intake of a large amount of food in a short span of time. Overeating even if you are not hungry. All around social media, we could see colorful cakes, spicy pasta, cheese pizzas, and a variety of food from around the world. Wanting to have a taste, we end up trying them out and end up getting addicted to them over a period of time. Many people also binge eat to cool down negative emotions, like anger, pain, etc. However it is to note that in the long run, binge eating, may end up as a disorder.
Do you Wolf food down? , long term binge eating is injurious to health and might have these ill effects on your body,
(i) Diabetes
Binge eating disorder (BDE) is more likely to cause type 2 diabetes mellitus (T2DM). T2DM can result in adverse effects like high body mass index (BMI) and a few other depressive symptoms. Continued binge eating makes it hard to blood sugar levels and T2DM might become a lifelong disease.
By eating a lot of food in a relatively short span of time you tend to gain more weight. Especially when your intake includes a lot of fat and sugar more physical activity is required to burn it. If you don't work out regularly to burn those calories down, the surplus energy tends to get stored in your body as fat. Being obese increases the chances for
(a) Heart disease
(b) Type 2 diabetes
(c) High blood pressure
(iii) Damage to skin and hair
As a part of binge eating, you are naturally attracted to colorful, non-nutrient, oily, and spicy junk foods more than healthy food. This results in glow-less, dry, damaged, and acne-prone skin and also leaves your hair lifeless and brittle.
(iv)Gastrointestinal damage
With binge eating comes many kinds of gastrointestinal problems like
(a) Bloating
(b) Cramping
(c)Diarrhea
(d) Pain in the abdomen
(e) Nausea
In addition to these, excessive calories, sugar, fat, and carbs lead to constipation and irritable bowel syndrome.
(v)Depression
You might feel bad, guilty, stressed after a binge episode thinking about weight again. Sometimes you may be depressed/ashamed about eating a lot of food. The ugly truth is, you can get rid of the physical effects of binge eating soon than the emotional damage. Mental distress may take a very long time to heal.
Alternatives to binge eating
If you want to dump binge eating, never skip a meal as it might increase the cravings and you might end up eating more again. Below are the other list of tips that can help you eliminate the habit of binging
1. Drink more water
Stay hydrated all through the day to cut down on carbohydrates. At the same time, this improves your metabolism too. You could try Ginger water! Ginger water is a super healthy tonic that is extremely good for your digestive system. Drinking ginger water makes you full in between meals thus helping you to combat binge eating.
2. Plan a workout routine
Practice yoga or exercise to distract yourself and also to move one step ahead towards a healthy life.
3. Take Fiber and Protein-rich food
Fiber-rich food like veggies, fruits, and whole grains makes you feel full and you might end up eating less. Similarly, protein-rich intake like nuts, meat, and seeds can also reduce appetite.
4. Declutter home
Clean your kitchen or throw away unnecessary things from your room. Declutter and keep your home look neat, this is a way to divert yourself from binge eating.
Final thoughts
Binge eating is increasing across the world, without considering its ill effects. Stay healthy both in physical and emotional aspects by reducing binge eating gradually with these tips.
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Credit Author: Janani Chandrasekar
All photos credited and designed by Freepik
