why do we binge eat at night
Podcast: Do you feel like you have to follow diet rules related to when you re allowed to eat? Have you experienced nighttime eating, and feel ashamed, or don t like that it interrupts your sleep cycle? Listen now for some experiments to help you along on this part of the food peace journey. This episode is brought to you thePnew PCOS summer series:! Episode s Key Points: Our body has no idea when the sun sets or rises so why do we have these harsh rules about when we can and can t eat?? Uninterrupted sleep is an important part of self-care! We re giving food WAY more power than it deserves. The word lifestyle is often used to normalize eating disorders or disordered eating. Eating disorders LOVE to rationalize and minimize the impacts of eating disorder behaviors. Low-energy availability: when someone s moving their body more than the calories they re giving it. When we restrict heavily, the body will eventually try to save itself by EATING! Emotional eating, binge eating, etc. are all really common reactions to not getting enough calories. This is the way the human species ensures its survival in times of famine. Your body didn t fail you; it did it s job! Food RESTRICTIONPleads to food OBSESSION. Food insecurity: when someone can t obtain food on a consistent basis, possiblyPdue to financial difficulties. When this happens, it s very common for people to not eat according to hunger and fullness, and instead to eat whenever food is around. This can lead to eating past fullness. It s SO important to remember that we must fix ACCESS to food, before we can consider health.
Healing your relationship with food and having unconditional permission to eat is the MOST important part of healthy eating! Do you feel like you have unconditional permission to eat? If not, you might want to explore intuitive eating with a registered dietitian. Waking up in the middle of the night to eat is REALLY common for someone who s not eating enough for many days at a time! Be sure that you re eating enough during the day (along with unconditional permission to eat)! This will help with thePnighttime eating that wakes you up mid-sleep. TRUST YOUR HUNGER! Hormones are a big part of our hunger signals if youPconsistently eat food in the middle of the night, your body will start to think that s meal time. And there s NOTHING wrong with that! But if you want to be sure that you have high quality sleep, experiment with changing your circadian rhythms. Work with a non-diet RD to help troubleshoot these different suggestions! Try having something ready made for you, so that if and when you DO wake up in the middle of the night, you re good to go! Anxiety and stress are often are part of this issue. Investigate how these factorsPplay a role in your night eating! Try turning off all your electronics an hour or so before sleep, and develop a nighttime routine. This CANPinclude a nighttime snack!! Your body is NOT failing you! Show Notes: Pto the weeklyP. It is sent out every Tuesday morning and no spam EVER. By signing up, I will also send you Love Food s Season 1 s Food Peace Syllabus. Do you have a complicated relationship with food?
I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail. com. P
Pto leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. The new findings were. They build on earlier work, including a that found circadian rhythms play a role in regulating appetite, and that hunger peaks in the evening and appetite is, paradoxically, at its lowest in the morning, even though people have not eaten all night. That research helped explain why so many people skip breakfast, even as evidence mounts that consuming most of oneБs calories at the and a healthy metabolism. Evening hunger Бmay have been an evolutionary adaptation that helped us get through the night,Б said Dr. Satchidananda Panda, a professor at the Salk Institute for Biological Studies in San Diego. БFor millions of years, our nighttime period was a time when we didnБt have access to food, and you also could not just get yourself food as soon as you woke up in the morning. Б In the modern era, with easy access to food at any time of day or night, that evolutionary adaptation may be backfiring, leading to loss of control and nighttime binges. For the new study, participants were asked to fast for eight hours before consuming a 600-calorie liquid meal. Then, two hours later, they were subjected to a stress-inducing situation in which they had to submerge their nondominant hand in freezing water for two minutes while they thought they were being filmed (they werenБt). Thirty minutes later, they were offered a buffet of pizza, snacks and sweets.
To gauge the impact that time of day might have on appetite and appetite-regulating hormones, the researchers put the participants through the regimen twice, once starting at 9 a. m. and once starting at 4 p. m. They took blood to measure hormone levels and also asked participants to rate their subjective feelings of hunger and fullness using a numeric scale. All of the participants reported being hungrier if they started the regimen in the evening compared with the morning. Likewise, they had higher levels of a hormone called ghrelin that makes people hungry and lower levels of a satiety hormone, peptide YY, if they had consumed the liquid meal in the afternoon instead of the morning. Binge eaters also showed higher initial levels of ghrelin when they started the regimen in the evening, compared to starting in the morning, while those who werenБt binge eaters had the reverse pattern. The binge eaters also reported feeling less sated after the liquid meal and the exposure to the stressor in the evening. Stress drove up hunger in all of the participants, but the hunger hormone ghrelin rose even higher if participants were subjected to the stressful situation later in the day, suggesting stress may have a more profound effect on hunger in the evening. (There was no group for comparison that had not been subjected to the stressor, however. ) БWe definitely know that this pattern of hormone responses increases the risk of overeating in the evening, as opposed to the morning,Б Dr.
Carnell said. БIt implies the people in our study were more vulnerable to overeating in the evening. Б She suggested that people who know they tend to overeat in the evening and at night make sure to set aside time to eat properly during the day and adopt an Бeating curfew,Б a set time in the evening when they stop eating for the day. Dr. Allison agreed. БSet a Бkitchen is closedБ time,Б she advised. БShut off the kitchen light, move away from the kitchen, brush your teeth, and if you want anything after that, have water. Б БAt night, in particular, youБre tired, youБve had cognitive demands to meet during the day, youБre not wanting to regulate yourself as much, and if you have food cravings, there are fewer distractions to help you resist those cravings,Б she said. She and other experts note that hormone levels are responsive to eating patterns and can potentially be reconditioned if people change their eating behaviors. But even if thatБs true, Бthey face a higher hurdle, because they have to change their eating habits first, and wait for their hunger hormones to catch up,Б said Courtney Peterson, an assistant professor in the department of nutrition sciences at the University of Alabama at Birmingham. БItБs not that thereБs no hope for helping folks that have these issues,Б Dr. Allison said. БIt just shows there are different starting points for everybody. Some people have more challenges to deal with in terms of how to regulate their food intake because of these biological reasons. Б
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