Google the words “Food Addiction” and in less than half a second you get over 33 million results. It’s pretty clear that lots of people are talking and others are listening.
This topic interests me in a big way because I lead a discussion around food addiction here at Green Mountain. But there is a compelling difference between the message we send and the focus we encourage here, compared to the insidious theme that runs through the articles contained in my half second Google search.
The Research Around Food Addiction
Damned If You Do, Damned If You Don’t
The articles concentrate mostly on our genetic predisposition that may lead to chemical imbalances in the brain that resemble addiction. It started with research done at Brookhaven National Laboratory a few years back that showed that “obese” individuals had fewer dopamine receptors in their brains than those considered “ideal” or “normal” body weight.
Now we know that eating food does cause dopamine to be produced – that’s part of the reason eating feels pleasurable. We need eating to be pleasurable to keep us doing it; food is basic to life.
But put the Brookhaven research together with that fact and you can see how researchers came up with the idea that larger-bodied people are driven to eat more in order to get the same amount of pleasure from food.
Hence the article upon article that focuses on how food addiction is simply (and likely hopelessly) a genetic hardwire issue in the brain. And which miss a fundamental issue that may impact the number and sensitivity of D2 receptors in the brains of larger people: it’s called the restrict-overeat/binge cycle, which comes about through dieting.
Couple all that with multiple lines of research that suggest some of us are born with the “addiction gene” (more like a whole set of genes actually) and we’re left with a sort of damned if you do, damned if you don’t way of thinking that really gets us nowhere.
Here’s where we’re missing the point
What Do You Need to Hear Right Now? From Self-Criticism to Self-Compassion
What’s the other side of the coin? The part of the equation that nobody seems to be focusing on? We get to choose our environment. Our environment is a result of how we care for ourselves so rather than investing more focus on what you can’t shift…work on creating a shift on the things you can.
There is no one solution
A little more back story for you here, or more like comedic relief. Just for fun I Googled ‘natural dopamine boosters’. What’s the first thing I came across? Eat ripe bananas. Yup, that’s right folks, bananas are finally the answer. Am I the only one that finds this suggestion ridiculous? Does one realize the amount of ripe bananas that they would need to consume to even begin to nudge the needle on dopamine production?
Exploring Food Addiction
It doesn’t happen overnight, but slowly, over time, shifting your environment by focusing on self-care can begin to help balance whatever genetic predisposition you may have been given. And it might, over time, begin to shift your mental function, too. It’s like this: focus a little on the physiological and in due time it will impact the psychological. Or in everyday terms, it’s a mind-body approach.
5 Steps to Addressing Feelings of Food Addiction
Here’s a few suggestion on things to consider shifting rather than trying to use abstinence to manage your feelings of food addiction:
It feels good all over to laugh. Our heads and our bodies really like it. So YouTube a funny video and laugh out loud at it.
2Assess Your Sleep
Did you know that the average person sleeps for about 26 years of their life? That’s a lot so take a good look at this time. Do you need a new pillow? Do you need to make your room cooler? How can you improve this environment to help you sleep better? Remember, we don’t waste time sleeping; our bodies and minds are very productive during sleep, so honor that.
Got 5 minutes? Okay, then how about 3 minutes? Do what you can, when you can. Try to work against gravity during the day. That’s all. Stand up at your desk by placing your keyboard under a pile of books. Walk to your colleague’s office rather than sending an email.
4Restructure How You Eat
Don’t just assume that it’s about addiction. Over-hunger almost always leads us to overeating (that restrict-overeating/binge cycle again). It’s primitive stuff so look at how you eat throughout the day to avoid setting yourself up for a binge.
Human beings like other human beings. Shoot, we love them. So consider making some time to engage in your community. If you are introverted, try a play or comedy night where you can be with others, but at a level of engagement that is more comfortable for you.
Remember, there is no one answer (like eating a ripe banana to end the cycle), but recognize that you can manage your quality of self-care and in that begin to reclaim your power within the feelings of food addiction. The key is to work on creating a life that supports you.
Learn More about Our Binge Eating Program