Addiction is best defined as engaging in potentially harmful activities or behaviors and lacking the to exercise self-control. When we think of addiction, food may not be the first thing with which we associate this term. Yet, due to an increase in cases and the widespread availability of cheap junk food, food addiction has gained recognition as a devastating problem.
While experts contest its classification, food addiction can be loosely defined as being unable to resist cravings and urges to gorge on food, regardless of hunger levels.
Understanding Food Addiction
What is food addiction? Food addiction refers to an overwhelming and uncontrollable urge to eat, regardless of hunger levels. The consumption revolves around hyper-palatable foods rich in sugar, salt, and fat. It’s not hard to see why these dangerously delectable products are often the source of the fixation.
But is junk food really addictive? According to statistics, yes. 1 in 3 adult Americans consumes fast food daily and 14% of adults have suffered from this infliction. Although some researchers say that the term should be used in relation to substance issues only, it is a prevalent disease among those suffering from obesity and other eating disorders.
Signs of food addiction include being overly secretive about food intake, impairing feelings of guilt and shame, and continuing to eat despite not feeling hungry.
Am I a Food Addict?
Recognizing the symptoms of food addiction is the first step towards seeking assistance. If you find yourself incessantly thinking about food, indulging to the point of illness, or using food to deal with unpleasant emotions, you may be experiencing food addiction. The Yale Food Addiction Scale (YFAS) is a food addiction test and has been used as a tool to identify negative eating patterns. With the help of a registered professional, its questions are used to determine the severity of the issue.
The scale ranges from 0 to 7. 0 corresponds to Never, while 7 denotes Every Day. It asks respondents: “When I cut down or stopped eating certain foods, I had a strong craving for them”, “If I had emotional problems because I hadn’t eaten certain foods, I would eat these foods to feel better” and “ I really wanted to cut down or stop eating certain kinds of food, but I just couldn’t”. The YSFA offers a holistic view as it encompasses withdrawal symptoms and the effect food issues have on your personal life and emotional stability.
Dangerously Delicious: Causes of Food Addiction
Given their dangerously delicious formula, hyper-palatable options activate reward and pleasure systems in the brain, triggering dopamine release and other feel-good chemicals. According to studies, food and addictive drugs stimulate the same pathways. The reward system, also known as the mesolimbic circuit, is responsible for generating feelings of want, desire, and craving. The release of dopamine in your reward pathway after consuming a certain food may prompt you to rapidly reach for that food again.
The theory of incentive sensitization highlights how the “want” for a certain food is more likely to drive over-eating and compulsive consumption, as opposed to sheer “pleasure” or liking. In this instance, a person seeks food not just because they like it, but because of the chemical rush.
The YFAS explored what food was the most addictive among participants: fries, crisps, candy, cookies, white bread, pasta and chocolate.
Hunger vs Cravings: How To Tell the Difference?
Food cravings are insistent and manifest as a gnawing desire for a certain food or product. There is a particular itch that only this certain product can scratch. Moreover, they are not synonymous with hunger. So, how can we tell the difference between hunger and cravings? Here’s what lies behind your cravings:
Cravings are:
- Typically linked to highly palatable foods laden with salt, sugar, or fat and low in nutritional value.
- They can be quite intense but eventually pass with time.
- Negative and difficult emotions—anger, fear, loneliness, heartbreak, and sadness—often coincide with cravings.
- They can often occur just after you’ve eaten.
Hunger is:
- It is not related to just one single food or product.
- Unless satiated, it does not pass with time.
- It is the body’s physical need for nourishment and reaction to a lack of it.
- Hunger is gradual and will arise after a period of not eating.
Deciphering your cravings and being aware of their differences is key when wondering, “Why am I addicted to food?” and for finding an appropriate treatment.
What Causes Cravings?
Cravings can crop up for many reasons, both physical and mental. Many people will experience them. But if you are finding your cravings difficult to ignore and constantly return with vengeance, it can be a sign of a more intricate issue.
PMS is a particularly craving-inducing period. Lack of quality sleep can disrupt hormone levels required to regulate hunger and fullness, spurring cravings. Another possible cause is inadequate levels of hydration, which can intensify the desire to graze.
Emotional eating is closely linked with cravings, as we have already discussed. The cortisol-spiking stress is associated with a higher incidence of binge-eating. Certain rituals and contexts can also call forth a longing for a sweet treat! A classic example is movie night, which calls for buttery popcorn. Or when standing in a stadium watching a game, you simply have to order a hot dog.
Managing Food Cravings
Overcoming any type of addiction is difficult and requires a tremendous amount of willpower. And when what was originally supposed to nourish you becomes your vice, it can be a frustrating cycle to break.
Though the term can be thrown around lightly, it is a very real and very detrimental dependence, resulting in obesity, heart disease and type 2 diabetes. Due to its unforgiving cycle, it can create a whirlwind of guilt and loathing, affecting self-image and self-esteem.
If you’re wondering how to end food addiction or simply get your cravings under reins, there are some steps you can take to help get on track to overcome a food addiction.
1- Identify Your Triggers
Are your bouts of eating sparked by emotions, social settings or easy access to food? Tracing patterns can help you take note of situations to avoid or approach with caution.
2- How To Keep Temptation At Bay
Do you have a certain fast-food restaurant on speed dial? Note which restaurants are your guilty pleasures and remove all takeaway apps from your devices. Another option is to source fast-food restaurants serving healthier options and make a list of which menus are the most beneficial.
Additionally, practicing mindful eating can help you gain a deeper insight into your relationship with food and your bodily cues. Eating fast is rarely a good idea and is intrinsically linked to weight gain.
3- Healthy Replacements
Rather than replacing one vice with another, consider brainstorming healthy alternatives to manage your food addiction. Positive distractions, such as exercise or new hobbies, can offer a healthy outlet for the emotions that trigger overeating.
4- Seek Professional Help
The road to overcoming addiction is not easily traveled. It may take several attempts and relapses before an individual succeeds. For this reason, seeking professional help for food addiction is strongly advised.
Fostering a support network is another pillar of recovery. Seek out support groups, online and offline, where feelings and experiences are honored and heard in a safe space. Encouraging environments bring together individuals that resonate: they can help show you how getting off sugar can benefit you and steer you towards a healthier future.
The shift from over-consuming processed foods to introducing whole and minimally processed options is palpable in both the body and mind. These habits can be formed at any stage but should be strictly adhered to before and after a Spatz gastric balloon insertion.
