People who overeat or are binging on a regular basis experience a sense of shame. Obviously, this emotion doesn’t help the person who is already feeling bad about them self. There is a whole lot more that goes on physiologically and in our brains with the binge cycle than you might realize. This goes far beyond will power. The information in this blog comes from a webinar from Alsana by Tammy Beasley, MS, RDN, CEDRD-S, CSSD.
The impact of binging on the body
Gut
Our gut synthesizes and secretes almost 90% of our serotonin. When someone is binging it impacts the amount of serotonin it releases. This leads to greater levels of anxiety and depression. The amount of our sleep decreases and we are less likely to feel rested.
Impact on flora
When someone binges, it changes the gut flora. In addition to decreasing serotonin levels, it also impacts our immune system and the motility of our gut lessens.
Hormone reaction to a binge cycle
A huge amount of insulin releases right after someone engages in binging.
This increase in insulin can then increase appetite.
Our dopamine reward system reacts to the pleasure of eating. Even if we just see a picture of delicious looking food, our brain responds. It can determine how much of a reward it will be and react to the dopamine triggers.
If we continue to overeat, it will require greater amounts of dopamine to achieve the same effect. When this occurs eating a normal amount of food will not lead to satiety.
Emotions-shame
A sense of shame can follow a binge which then leads the person to restrict. This triggers an intense response from the brain reward center. This is compared to trying to swim out of a riptide. It is impossible for the brain to work on change when it is emotionally overwhelmed.
The first thing to work on is decreasing the shame around eating. Replacing it with self-compassion will help calm down your emotions and make your brain more open and available to change.
How to stop the binging cycle
Change-rewiring the brain
We obviously didn’t get to this point overnight, so change will not occur overnight. This involves neuroplasticity, which is changing the way the brain responds to various cues by continually repeating healthier thoughts and behaviors.
It is much easier to make temporary changes. Change will become permanent if our brain determines that this behavior change is good.
A brain that “fires together, wires together” (Merzenich) is a phrase we like to use. When we engage in a behavior our brains neurons fire together and make certain connections. The more we engage in this behavior, the stronger the connections become. They can become automatic if we have done them for a long time.
When we are working on behavior change, new connections form, and older unhealthy behaviors decrease. Remember, this takes time. If we are under stress, our brain will go back to the behaviors that have been there the longest.
Normal eating
By eating every 3-4 hours our metabolism can revert back to normal. Our appetites will calm down, and insulin will normalize. In addition, it will help us recognize if we are eating because we are hungry vs. emotionally.
Variety is also important when eating in order to decrease binging. Eating foods with fats, complex carbohydrates and protein will improve normal eating. This will help balance out your system and decrease binging.
Work on reframing your thinking
Recognize that progress is slow. You are not perfect. It is important to work on self-compassion. One way to do this is to think of what you’d say to someone you love who is going through what you are. My guess is that you’d be much kinder and encouraging. Say those same soothing words to yourself.
Healing occurs as you balance out your food choices and decrease judgment about what you eat. As you embrace your imperfection, and have meals at regular intervals, it will decrease your negative thinking. Remember, no one is perfect when it comes to food choices, allow yourself some leeway and fun. Be sure your expectations aren’t too high. Also, the body needs to trust that you will be fueling it on a regular basis. The more you do this the more you will strengthen those healthy connections in your brain.
You will also need to work on self-blame and calling yourself names. One thing that many people find helpful is instead of saying, “I have no will power,” say, “I’m having the thought that I have no will power.” This will externalize the blame and help you shift your thinking. Have patience, as we are all works in progress. Celebrate your small successes, and do the best that you can.
If disordered thinking is something you struggle with, therapy can help. I have worked with many people with eating disorders and body image concerns. Give me a call at 713-304-6554.
Take care,
Debbie
