The Effective Guide to Avoid Binge Eating and Binge Drinking Disorder
Have I gained more weight? Why it’s so challenging to lose my weight? Indeed, everyone asks this question to him/herself at some point in college and university days.
As you know, binge eating and binge drinking problems are pretty usual these days. According to National Eating Disorder Collaboration, binge eating is all about eating excess food in a limited time. Sadly, a person with this disorder can't stop eating and feels depression, guilt, and shame later on. Similarly, the research findings of the National Association of Anorexia Nervosa and Associated Disorders indicate that more than 30 million Americans have binge eating problems.
Precisely, this eating disorder has become a chronic illness among adult women not only in the U.S. but all over the world.
It is apparent that there exists a strong correlation between Binge eating and Binge drinking disorder. An individual with a binge drinking problem can't discontinue the consumption of alcohol. That's why, as per the previous research study by National Survey on Drug Use and Health (NSDUH), more than 4.2 million adults reported Binge drinking in 2019. Surprisingly, the overall percentage of a female with binge drinking was 11.8%, and 10.4 % of male adults consumed alcohol last year.
Remember, both of these disorders mentioned above are a sign of mental illness, not lifetime choices. You can escape from these disorders with little more effort.
Gladly, the current discussion also provides an ultimate guide and practical tips to get rid of these disorders.
So, read the entire discussion properly and step forward towards a vigorous life.
Tips To Avoid Binge Eating and Binge Drinking Disorder
Here is the list of some healthy and practical tips to consider.
• Avoid dieting
Keep one thing in mind that following a strict diet plan can make you feel deprived. Abruptly and drastically cutting calories causes your body to go into starvation mode. Resultantly, you eat more and more food, and it causes binge eating disorder.
Researchers also confirm that starvation increases the probability of binge eating and bulimia among adult women.
So, instead of following a strict diet plan, you can follow a healthy and full nutrition diet.
1. Your nutritious diet primarily comprises;
2. Vegetables and fruits
3. Eat lean protein, including Egg, Tofu, Fish, Meat, legumes, and lean meat, etc.
4. Whole grains
Seeds, nuts, healthy fats, and avocado
We understand, quitting junk food is a real struggle. That's why; you can opt for the 80:20 approach, where 80% of the diet should include healthy food and 20% of the junk food can be eaten (but not regularly).
• Exercise daily
No denial; exercise has endless & remarkable benefits on mental and physical health. That's why; it is suggested to exercise regularly as exercise makes your body release more endorphins. As a result, you start feeling stress-free and happy.
A better mood reduces the likelihood of emotional eating, and people start quitting unhealthy/junk food. Similarly, people don’t drink alcohol when they are happy and relaxed. Remember; eat healthy food and keep stress, depression, and anxiety at bay.
• Figure-Out What Triggers Binge Eating and Binge Drinking
Do you know what triggers binge eating and drinking disorder?
You need to identify these triggers as it's an ideal strategy to avoid overeating/binge eating and binge drinking issues. We recommend you mention your diet plans in your food diary and track your daily consumption.
Another way is to figure out the triggers and try to distract your mind. For example, if loneliness makes you feel sad or bored, you can divert your mind by watching something entraining and funny as laughter is the best medicine.
You can also call your best friend as talking to your best friend is the best cure for your problems.
• Mitigate Stress and Anxiety
In most cases, a stressed and depressed person eats and drinks more than an average person. That's why; it is vital to control your stress level and anxiety. Researches also confirm that more than 40% of individuals eat more when they are stressed or anxious.
You can reduce your stress by implementing the following strategies;
1. Practice mindful meditation
2. Exercise daily
3. Use effective deep breathing techniques
4. Practice yoga
5. Sleep for 6 to 8 hours (get enough sleep)
Use effective massage therapies include hot stone or aromatherapy.
Undoubtedly, the above-mentioned strategies are helpful but seek professional help for better results. For this, you can choose the renowned mental health clinic as only the skilled mental health specialist understands your problem.
Mental Health is a Preserved Health: Take it Seriously.
There is nothing offensive about sharing your mental illness. So, prefer peace of mind and choose a vibrant lifestyle because you only live once.