Emotional Eating at 50plus

Emotional Eating @50plus

Emotional Eating, Hormonal changes in menopause, Menopause, ScienceLeave a comment

Introduction As a woman over 50 navigating the ups and downs of menopause, you certainly know all too well the emotional rollercoaster that can come with hormonal changes. One minute you’re feeling on top of the world, the next you’re in tears over something silly. And let’s not even talk about the cravings! If this sounds familiar, you’re definitely not alone. In fact, a recent study found that more women experience increased emotional eating during perimenopause and menopause, than previously expected. The real number might even be higher1. So, if you find yourself reaching for the ice cream every time, you’re feeling stressed, anxious, or just plain moody, take comfort in knowing that you are part of a very large (and totally relatable) club. But what exactly is emotional eating, and how is it different from normal, healthy eating? In this article, I’ll dive into the science behind emotional eating, debunk some common myths, and share some tips for getting it under control. Because let’s face it – we’ve got enough to deal with during this stage of life without adding guilt and shame around our eating habits to the mix. And stay tuned, there are more articles and posts in the pipeline. What is Emotional Eating? At its core, emotional eating is the practice of using food to cope with or manage our emotions. It’s turning to food – whether that’s a pint of Ben & Jerry’s, a bag of chips, or an entire sleeve of Oreos – as a way to soothe uncomfortable feelings like stress, anxiety, sadness, or even boredom. You eat, even though you are not hungry, and your nutritional needs are met. The thing is emotional eating is in fact a very normal and common human behavior. A 2013 study published in the Journal of the American Medical Association found that nearly 40% of people engage in emotional eating on a regular basis 2. So, if you find yourself doing it, you’re definitely not alone. And, by the way, this covers both genders and many age groups. The reason emotional eating is so prevalent is that food can actually provide a temporary mood boost. When we eat something delicious, our brain releases feel-good chemicals like dopamine and serotonin. This can make us feel better in the moment. But the effects are fleeting, and before long, we end up right back where we started – or even worse off, thanks to the guilt and shame that often accompanies emotional eating. Emotional Eating vs. Mindful Eating vs. Intuitive Eating It’s important to note that emotional eating is not the same as mindful or intuitive eating, which are much healthier approaches to our relationship with food. Mindful Eating Mindful eating involves being fully present and attuned to the physical sensations of hunger and satiety, as well as the taste and texture of the food we’re consuming. It’s about eating with intention and attention, rather than using food as a way to numb out or distract from our emotions. Spoiler alert: even if you are in a situation to give in and inhale an entire Apple Pie – you can learn to stop and switch to “Mindful Mode”. It might require some trial and error, but you can learn this. Intuitive Eating Intuitive eating, on the other hand, is all about honouring our body’s natural hunger and fullness cues. When we allowing ourselves to eat what we truly want and need, without judgment or restriction. It’s the opposite of the restrictive, diet-mentality that so many of us have been conditioned to adopt. Honestly, I have never met a woman who has never dieted a day in her life. Or the other way round: all women I know have experience with diets. Some of them are really experts, with decades of experience. Emotional Eating or Binge Eating Emotional eating, on the other hand, is all about using food as a way to cope with our emotions, rather than addressing the root cause of the issue. It’s a Band-Aid solution that may provide temporary relief, but ultimately does nothing to actually resolve the underlying emotional turmoil. At this stage, I also want to mention binge eating, and how it is different from emotional eating; Emotional eating is defined as a nonpathological eating behavior, whereas binge-eating disorder (BED) is defined as a pathological eating behavior. While different, both share some striking similarities, such as deficits in emotion regulation and inhibition3. In other words: the emotional eater and the binge eater use food to overcome negative feelings, but binge eating typically involves huge quantities of food, way beyond fullness. The Science Behind Emotional Eating So, what’s really going on in our brains and bodies when we engage in emotional eating? It turns out there’s a pretty complex interplay of hormones, neurotransmitters, and psychological factors at play. When we’re feeling stressed, anxious, or otherwise emotionally dysregulated, our bodies release a surge of the stress hormone cortisol. Cortisol is designed to give us a quick burst of energy to help us deal with the perceived threat, but it also has the side effect of increasing our appetite and cravings for high-fat, high-sugar foods45. Yes, you can put emotional eating and stress eating in the same bucket. Negative emotions are typically perceived as stress. Our ancestors had to rely on a quick surge of energy, when faced with danger. Our body doesn’t make a difference between a dangerous tiger or an over-demanding boss. It screams fight or flight – I need energy. Therefore, your body craves high calorie foods that supply lots of energy. This is because our brains see these calorie-dense foods as a way to quickly replenish the energy that’s been depleted by the stress response. Even though we didn’t have to fight or run away. In modern days, the opposite is more likely: we are stuck in one place, when a stressful situation emerges. And since our bodies are wired to seek out pleasurable experiences, the dopamine and serotonin release that comes…

Menopause Weight Gain

Menopause Mystery – Hormones and Weight Gain

Hormonal changes in menopause, Menopause, Menopause metabolism changes, Menopause myths debunked, Menopause weight gain1 Comment

Is this you? “When I step out of the shower in the morning, I’m grateful the mirror is fogged up. Or maybe it’s just built-in protection so I don’t have to face my reflection!” “Pants with elastic waistbands or jersey pants are a total fashion disaster – I never thought I’d see them as part of my wardrobe!” If you’ve ever looked in the mirror, tugged at a waistband that used to fit, and muttered something unprintable—welcome to the club. You’re not alone. Beneath the humour (and occasional eye-roll-worthy comments from me) lies a mix of frustration and bewilderment many women feel about their changing bodies. Let’s face it, menopause is no picnic. Hormones, weight gain and more fun. Most of my clients are women between their mid-40s and mid-60s. The 50s crowd usually knows they’re in menopause, but the 40-something girls? Not so much. “Me? Menopause? No way, I’m too young!” Sound familiar? It starts subtly—mood swings, mysterious weight gain, or that extra glass of wine feeling more like sabotage than a treat. And then there’s weight. Oh, weight. What starts as a couple of holiday pounds gradually morphs into stubborn, immovable kilos. The old tricks—detoxes, crash diets, or simply “cutting back”—don’t seem to work. Even women who meticulously watch their diets are horrified to see the scale creeping up. What gives? It’s hormones, my dear. While menopause officially marks the reproductive organs hitting snooze, the changes ripple out, impacting everything from your mood to metabolism. Our trusty BMR (Basic Metabolic Rate) slows as we age, so even without eating more, we might gain weight. But let’s get one thing clear: it’s not your fault. No guilt. No shame. If you’re serious about tackling this weighty issue, it starts with understanding what’s happening under the hood. Menopause knowledge is power. In this series, I’ll break down the hormonal mischief causing weight gain and explore smarter ways to manage it. Forget yo-yo diets—they’ll just make matters worse. For now, take a breath, and let’s blame the hormones. Ready to dive in? Let’s go. Estrogen – The Mother of All Hormones Meet estrogen. Technically not the “mother” of hormones but the hormone that makes us nurture and have maternal feelings, when we see the hot young delivery guy. In this context, I simplify; estrogen actually refers to a group of hormones). Together with progesterone, it regulates the female cycle and pregnancies. By our mid-40s, estrogen production starts to slow down gradually. Our fertile years are nearing their end – not overnight but over a longer period – like watching paint dry in slow motion. Our bodies dislike change and react very sensitively to even slight fluctuations. Now those little love handles come into play: female fat cells can produce tiny amounts of estrogen, especially those stubborn belly fat cells that act more like glands. When estrogen levels start to drop, fat cells kick into action, stepping in to support the now-lazy ovaries1. So, it’s no surprise that fuller-figured women with more fat cells experience fewer menopausal symptoms (hot flashes, sleep disturbances, depression). To help fat cells do their job and help out with some estrogen, enzymes that store fat are activated while those that promote fat burning get switched off. Not exactly what figure-conscious women desire. But look on the bright side: estrogen keeps our skin youthful and smooth. Starvation diets and crash diets make the situation worse and the body clings tight to every fat cell. Therefore, patience is key here – slow and steady wins the race! Here is my tip: NEVER STARVE YOURSELF. To be precise: don’t drop your daily calorie intake below your basal metabolic rate. If it is just for one day, you might get away with it. But after 48 hours of starvation, your body senses a famine. All hormones collaborate swiftly when starvation occurs. This isn’t just menopause knowledge; it’s common sense: starving makes your body adjust and learn to function on less energy. Highly efficient – but not, what we want for our bodies. Progesterone – The Better Half of Estrogen Progesterone belongs to a group of steroid hormones called the progestogens. Its importance for conception is well-known, and during menopause, it comes back into focus when considering hormone replacement therapy (HRT). Many menopausal symptoms stem from declining progesterone levels. Progesterone is known to increase the production of GABA, a neurotransmitter that promotes sleep and also enhances mood by inducing feelings of relaxation and well-being. A decrease in progesterone levels results in lower GABA levels, which can contribute to symptoms of anxiety, sadness, or depression2. However, it’s not just progesterone itself; it’s the balance between progesterone and estrogen that gets out of whack. Estrogen can even become temporarily dominant – a temporary dominance that can cause significant fluctuations which the body does not really like. Insulin – When the Pancreas Gets Lazy What springs to mind when you hear “insulin”? For most people, diabetes comes to mind – when the pancreas produces insufficient insulin. Insulin is crucial for moving sugar from the blood into cells. But when estrogen levels drop, insulin resistance can occur: the pancreas must work harder, and insulin doesn’t function properly. You might have eaten something, but your brain still signals HUNGER. When blood sugar is too low, cravings hit hard. The brain raises alarms because it needs glucose. You might experience extreme cravings in this situation. But when you indulge in simple carbohydrates (rolls, pasta, rice, chocolate, and sweets) it gets tricky. These foods break down quickly into sugar molecules and enter the bloodstream swiftly. To transport sugar into cells, a large amount of insulin gets released -often with a little delay, because the pancreas has become sluggish. After that chocolate high – the pleasant relaxation we feel while eating chocolate – comes crashing down: high insulin levels drop blood sugar below normal levels. We feel tired, irritable, unfocused – and only another sugar rush will help. This means: a rollercoaster ride of blood sugar levels due to poor nutrition or…