Managing Comfort Eating
Food consumption today goes beyond pure sustenance and nourishment – it has become a vehicle for connection, socialising, activity and significantly – emotional regulation.
Nourishment is one of the first and key ways that humans learn to feel cared for and held. It brings back memories of old times, family, friends, culture, tradition… it gives a sense of belonging, safety, comfort.
However, as we move through the ‘waves’ and cycles of life it is easy to start attaching to food for safety, comfort and often for distraction. This seeking of comfort leads to over attachment, sluggishness, suppression of the real issues. It leads to a low and overburdened agni (digestive fire), causing excessive and then imbalanced kapha dosha (earth, water elements) and beyond this it leads to the formation of ama (toxins) from undigested food and also emotional matter.
Managing comfort eating can be challenging - it takes mindfulness, discipline and a ‘tuning in’ to listen to the true craving – is it for food or something more intangible, emotional?
Here are some things for your consideration if you are trying to manage this behaviour:
Try to use mindfulness to listen to the deeper, visceral need… where is it coming from? What is the need to fulfill – are you problem solving? Missing something or someone? Avoiding thinking of something? If you are able to separate the craving from the deeper feeling, follow this and notice where the tension is located in your body or mind. Try to use a mindfulness practice to dissipate the tension. If this becomes too much, consider speaking to a loved one or seeking help from a community group or a professional in the area of nutrition or mental health.
Listen to what foods you are craving - e.g. sugar can indicate needing some joy, sweetness or energy in life. Nut may indicate needing more grounding…
Avoid excess spices, salty and sour foods, particularly at night as they can stimulate the pitta dosha and increase hunger at night (when those late night cravings can really kick in!)
If you do give in to a craving, eat slowly, mindfully – rushing it means you may overconsume whereas a smaller number of bites may satiate your need
Swap to healthier options - Try this lavender latte instead of a hot chocolate at night (the chamomile also helps soothe you to sleep), try baked veggie crisps instead of excessively salted and fried chips…
Reduce access – don’t stock your pantry with the nasties and processed snacks!
Celebrate the small wins – acknowledge your efforts, share it with a loved one :)
Have a look at this guide to what ama is and how to cleanse
Here are some oils that suit each dosha type that may help to balance emotions and cravings. Burn them in a oil diffuser and practice some pranayama (below)
Kapha – Rosemary, basil, sage, ginger, orange oil; kapalbhati pranayama
Vata – Orange, jasmine, sandalwood, ginger, lemongrass; nadi shodhana pranayama
Pitta – sandalwood, rose, lemon, peppermint; shitali pranayama