Part 1: Overeating -- Is It Food Addiction?
Elders and those who care for them, may experience food challenges that lead to undereating, overeating, weight extremes, or diminished health and well-being. In Part I, we will explore the area of overeating: food cravings, compulsive eating and addiction to eating. In Part II, we will introduce some simple practice tools to help overcome non-hunger food cravings and compulsive overeating. Part III of this series will address how to help elders with undereating and inadequate nutrition.
Addiction to food or eating, common for elders and caregivers alike, is often fueled by physical or mental stress. Long-term compulsive eating can be as debilitating and risky to health as undereating and under-nutrition, and it can feel similar to many other types of addictions. Because stress can trigger addictive eating, and addictive eating can lead to more stress, a perpetuating cycle may develop.
Food addiction is controversial: true physical addiction or a habitual craving? Characteristic behaviors or feelings involved in compulsive eating include:
- Preoccupation or obsession with food and eating
- Negative feelings are replaced by pleasurable feelings when you are eating
- Unable to utilize other coping, self-soothing or pleasure-seeking behaviors
- Feeling out of control or bingeing (eating large quantities of food) and unable to stop eating regardless of negative consequences
- Hiding food and secret eating
- Intense cravings for a particular food or drive to eat when not physically hungry
- Feeling guilty about eating episodes
- Low self-esteem and negative body image
- Physical symptoms brought on by eating certain foods or amounts—mood changes, depression, insomnia, headaches, stomachaches, etc.
The difference in eating and chemical addictions is that we can’t live without eating. The model for addiction treatment is abstinence from the substance or behavior. But with eating, this becomes challenging—we have to eat to live, not live to eat.
Many people who have experienced symptoms of food addiction recovered completely from their obsession, without abstinence from certain foods, which are thought to be addictive. There is currently no definitive scientific evidence that food is chemically addictive. It is agreed in the literature however, that eating certain foods can produce brain chemistry alterations, which over time causes changes the brain’s reward center and can lead to a “process addiction” – addiction to the process of eating. Process addiction may feel just as devastating to the quality of life as other forms of addictions.
Brain chemistry explains why some people have unwanted behaviors they cannot stop; this is different from an actual physical addiction to a substance, but it can feel similar. For example, the metabolism of fats and sugars share certain neural pathways for reinforcement of behavior, including the neurotransmitter dopamine. If fats and sugars are consumed in large amounts over time, excess dopamine can be released, and cause similar reactions as addictive drugs, including withdrawal symptoms such as irritability and anxiousness.
When does a craving become a compulsion and/or addiction? We all have unique variations in brain biochemistry, sensory or emotional triggers, and metabolism; these variations drive compulsive behaviors and consumption of certain kinds of foods. When we act on a craving, the brain is satisfied because the food allowed the brain to release a chemical called dopamine, which produces a happy feeling. If the craving food stimulates a large amount of dopamine, it affects the pleasure-reward center in the brain; the brain will remember that particular food produced happy feelings and it will send more cravings for that specific food. It is normal to crave certain foods for their sensory characteristics, but using food habitually for self-soothing or pleasure over other ways to get these feelings or needs met, can lead to addictive behavior.
The way in which foods are consumed—restricting then overindulging—is a big factor in food cravings and compulsive eating. Compulsive eating and/or bingeing are usually followed by restriction of food, and restriction is followed by more bingeing as a result of deprivation or extreme hunger, this is called the diet-binge cycle. A first line of defense in overcoming compulsive eating is to stop restricting foods or dieting to compensate; this only perpetuates the cycle. Learning to live free in a world of food may seem impossible to those affected by the behavior, but it is possible and sustainable through education, practice and support. Part II in this series will discuss some practical tools for this purpose. Stay tuned…
Getting support is imperative in recovering from any compulsion or addictive behavior. There is help and many resources on the web and in many communities.
Dr. Barbara Birsinger, ThD, MPH, RD works with people who are struggling with eating and weight issues, negative body image, or accepting getting older, and helps them to find peace and balance with food, and restore joy, youthfulness and vitality in body, mind, soul and spirit.
She is a Registered Dietitian with advanced degrees in Nutrition, and holds a Theology Doctorate in Spiritual Healing and Energy Medicine. Barbara is also a Licensed HeartMath® Trainer for Stress Reduction, and a Spiritual Health Counselor.
You can also find more information on her website:
www.BarbaraBirsinger.com.
