Since emotional eating is often triggered by feeling stressed and overwhelmed, today I’d like to share the TOP 5 stress reducers.
1. Exercise regularly, especially cardiovascular exercise
It releases endorphins, which are “feel-good” hormones. Exercise can be as simple as taking a walk around the block for 15 to 30 minutes during your lunch break or in between tasks. Just start moving. You can also get up and dance to your favorite songs.
2. Meditation and breathing exercises
Dr. Andrew Weil has a few easy breathing techniques on the following website: http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html.
Yoga can be seen as a form of moving meditation. It helps release hormones that are conducive to relaxation. It is a way to encourage conscious, deep breathing.
3. Stretching
Stretching is very closely related to yoga. Taking time to hold a stretch can help you slow down and re-focus your energy. Take the time to breathe into your stretch, and close your eyes.
4. Eat whole foods
Eat whole, unprocessed, healthy foods such as whole grains, dark leafy greens, and a variety of veggies, legumes, good quality organic wild fish and organic grass-fed lean meat (if you are not vegetarian or vegan). Processed, sugary foods run down our immune system and increase our stress level.
5. Bedtime rituals
Practice a bedtime ritual that helps you wind down. For instance, turn off the TV, computer or any screens at least an hour before bed; have a warm cup of chamomile tea, and read a book. When we are sleep-deprived, our body secretes the stress hormone cortisol, which prompts us to reach for sweet foods (a lot!). Additionally, Cortisol interferes with our metabolism and makes our body retain fat around the belly.
6. BONUS TIP: Stop multi-tasking
Focusing on one thing at a time helps you become more efficient and more focused. For me, at least, scattered brain creates inefficiency and frustration, which then leads to stress and overwhelming feelings.