why do we binge eat at night
Do you often get out of bed for a midnight meal or to sneak a snack? Do you regularly eat a lot of food at night? You might have
syndrome. Or, depending on your other symptoms, you might have. How do you tell the difference? Bingeing and night eating are two completely different types of, but the symptoms and health effects can be similar. (You can even have both at the same time. ) Here are some ways to tell them apart. In both disorders, you eat when you're not. БPeople are turning to food for comfort,Б says Kelly Allison, PhD. SheБs the director of clinical services at the Center for and at the University of Pennsylvania. People with often try to numb emotions, like sad or angry feelings, with food.
People with night eating syndrome wake up and grab a meal or snack to soothe and help themselves fall back asleep. БBoth behaviors have a driven quality,Б says Cynthia Bulik, PhD. She's the founding director of the University of North Carolina Center of Excellence for. БOnce the urge arises it is very difficult and, for many, impossible to resist it until they give in. Б People who binge eat have a lot of food in a short period of time (called a БbingeБ or Бbinge episodeБ). Night eaters graze on food throughout the evening. They might not eat a large amount at a time. They often wake up several times a night for something like a bowl of cereal, and then they go back to bed.
Eat mostly at night, getting more than 25% of the dayБs calories after the usual evening mealtime. Wake up three or more times a week to eat. Believe that eating will help you better. Don't eat very much or feel in the morning. Remember that you woke up and ate. (The condition is not the same as eating that happens during -- called Бnocturnal -related eating disorderБ -- or after taking. ) You might have Eat a very large amount of food in a short period of time. Feel that your eating is out of control (as if you canБt stop eating). Continue to have food after you're full (even when your belly hurts). Binge in secret because you're embarrassed. Overeat again and again, and. Understand how to control the hormones behind hunger.
Four main hormones are often times the culprit when it comes to nighttime eating. An abundance or a deficit in insulin, leptin, ghrelin, Peptide YY, or cortisol can lead to nighttime snacking. Know what behaviors can affect your hormone levels and how to help your body properly regulate the hunger causing hormones. Insulin helps the body process sugar. Insulin tends to increase greatly in response to empty calories in the form of processed sugars and refined wheats. The spike is temporary, and the crash that comes afterwards leaves you hungry later on. Avoid sugary foods and white breads and pastas, especially around dinner time, as this can help maintain insulin levels and ward off unwanted hunger.
Leptin is a hormone that is basically responsible for letting our brains know when our bodies are full. However, an increase intake in sugar, flour, and processed foods interferes with Leptin's ability to make you feel full. Yet again, avoiding sugary, processed calories throughout the day allows leptin to adequately protect us from overeating. Ghrelin is the hunger hormone and helps regulate the appetite. It lets us know when we need to eat and, as is the case with the above hormones, can be thrown off by erratic eating habits and poor quality foods. Eat regularly and eat enough calories each day, in the form of whole wheats, fruits and veggies, and lean proteins.
Peptide YY is a hormone found in the intestine that, much like leptin, contributes to letting the body know it has enough food. When our intestines are not being provided with quality calories, Peptide YY will signal we need more food even if we've consumed amount of calories. Fill up on substantial foods rather than empty carbs and sweets. Cortisol is the stress hormone. While less directly related to hunger than the above hormones, a rise in cortisol triggers a rise in insulin and blood sugar. This makes us hungry. In other words, stress can lead to overeating. Look into ways to reduce overall stress, such as exercise and meditation. This keeps cortisol in check and hunger at bay.
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