The Path to Understand & Treat Diabetes Starts Here!

Whether you’ve been newly diagnosed, have been fighting against type 1 or type 2 diabetes for a while, or are helping a loved one, you’ve come to the right place.

This is the start of gaining a deeper understanding of how you can live a healthier life—with all the tools, health tips, and food ideas you need.

What is DIABETES

Diabetes mellitus, commonly known as diabetes, is a metabolic disease that causes your blood glucose, or blood sugar levels too high. The insulin hormone moves sugar from the blood into your cells to be stored or used for energy. With diabetes, your body either doesn’t make enough insulin or can’t effectively use the insulin it does make.

Diabetes mellitus (DM) relates to a group of common metabolic disorders that share the phenotype of Hyperglycemia.

Types of diabetes:

Each type of diabetes has unique symptoms, causes, and treatments.

Type 1 diabetes is an autoimmune disease. The immune system attacks and destroys cells in the pancreas, where insulin is made. It’s unclear what causes this attack.

Type 2 diabetes occurs when your body did not makes or use insulin well, and sugar builds up in your blood.

Pre-diabetes is otherwise known as “impaired glucose tolerance”, is a precursor to Type 2 diabetes. It occurs when your blood sugar is higher than normal, but it’s not high enough for a diagnosis of type 2 diabetes.

Gestational diabetes is high blood sugar during pregnancy. Insulin-blocking hormones produced by the placenta cause this type of diabetes.

Symptoms of diabetes

Diabetes symptoms are caused by rising blood sugar that include:

• Excessive eating (polyphagia)

• Excessive drinking of water (Polydipsia)

• Excessive urinating (Polyuria).

• Extreme fatigue or tiredness

• Mental status changes

• Unexplained and rapid weight loss

• Blurred vision

• Nausea and vomiting

• Recurrent infections

• Poor healing of wounds

• Skin problems

Causes of Diabetes

Different causes are associated with each type of diabetes

TYPE 1 Diabetes which is primarily due to the immune system mistakenly attacks and destroys insulin-producing beta cells in the pancreas and leads to a deficiency of insulin in the body. It can occur due to immune-mediated causes or may also develop spontaneously owing to an unknown cause.

TYPE 2 Diabetes which has a range from insulin deficiency to secretion defect of insulin due to insulin resistance in the body. It stems from a combination of genetics and lifestyle factors. This condition runs in families. Family members share genes that make them more likely to get type 2 diabetes and to be overweight.

Pre-diabetes, as the name suggests, is considered to be a station along the way towards full-blown Type 2 diabetes. Many people who develop pre-diabetes are overweight, have poor diets and live sedentary (inactive) lifestyles.

Gestational Diabetes mellitus (GDM) is the result of hormonal changes during pregnancy when a pregnant lady (who is not diabetic) cannot tolerate any degree of glucose. This can cause high blood sugar during pregnancy.

Prevention of Diabetes

1. Get more physical activity: It’s important to avoid being sedentary if you want to prevent diabetes. aerobic exercise and resistance training can help control diabetes.

2. Get plenty of fibre: Consuming a good fibre source at each meal helps prevent spikes in insulin levels, which may help reduce your risk of developing diabetes, by improving your blood sugar control.

3. Avoid Refined carbs: Eating foods high in refined carbs increases blood sugar and insulin levels, which may lead to diabetes over time. While whole grains reduce your risk of diabetes and help maintain blood sugar levels.

4. Lose extra weight: weight loss can improve insulin sensitivity as well as delay, and even prevent progression to type 2 diabetes.

5. Skip fad diets and just make healthier choices: Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first. But their effectiveness at preventing diabetes and their long-term effects will not happen.

6. Quit Smoking: Cigarettes can increase a person’s risk of developing diabetes to more than three times that of nonsmokers. It directly decreases the body’s ability to utilize insulin. Moreover, it has been observed that after smoking, blood sugar levels increase.

Diabetes and Diet

Healthy eating is a central part of managing diabetes. The foods you eat not only make a difference in how you control the disease, but also to how well you feel and how much energy you have.

Eating to beat diabetes is much more about making wise food adjustments than it is about denial and deprivation. A better way to look at a diet when you have diabetes is one that helps you establish a new normal when it comes to your eating habits and food choices.

1. Choose Carbohydrates that Keep Blood Sugar Steady

• High fibre foods like whole-grain bread and cereals, and foods made with 100% whole wheat, oats, quinoa, brown rice, corn and cornmeal

• Fresh (or frozen) fruits like berries, apples, pears, and oranges,

• Vegetables. Both starchy and non-starchy vegetables are all healthy carbs that have a less (glycemic) effect on your blood sugar

2.Aim for Heart-Healthy Fats

• Natural sources of vegetable fats, such as nuts, seeds, or avocados (high in calories, so keep portions small)

• Foods that give you omega-3 fatty acids, such as salmon, tuna, or mackerel

• Plant-based oils, such as canola, grapeseed, or olive oils

3.Aim for Good Protein

• Plant-based proteins such as beans, nuts, seeds, or tofu

• Chicken breast or turkey, Eggs

• Low-fat yoghurt, 1% or skim milk, low-fat cottage cheese, Low-fat or nonfat sour cream

4. Be smart about sweets

Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.

5. Avoid

• Trans fats from partially hydrogenated or deep-fried foods

• Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts

• White bread, sugary cereals, refined pasta or rice

• Processed meat and red meat

• Low-fat products that have replaced saturated fat with added sugar

“Everyone is different and, ultimately, you know best how your body responds to different types of foods, so you may have to make individual adjustments when cooking at home, eating out, or attending celebrations,” Ms Priyanshi Bhatnagar (US certified Holistic Nutritionist) points out.

By Priyanshi Bhatnagar

Your Ultimate Guide to Acidity Cure

I often found people saying that ‘I have acidity problems.’

Have you ever wondered what they mean by it?

How is acidity caused?

What can you do to relieve the suffering caused by acidity?

To answer all these questions, you must first understand what Acidity means.

Acidity, also called acid reflux, occurs when there is excess secretion of acids in the gastric glands of the stomach, and stomach acid flows back up into the food pipe

producing gas, bad breath, stomach ache and other symptoms.

When the secretion of acids occurs more than twice a week, – we may diagnose with Gastroesophageal reflux disease or GERD.

Symptoms of Acidity

• Prolonged sour taste in the mouth or bitter-tasting acid that backs up into your throat and mouth

• Burning sensation and pain in the stomach

• Burning sensation and pain in the throat

• Difficulty swallowing or the sensation of food being stuck in your throat

• Heaviness

• Burning sensation and pain in the chest

• Constipation

• Bad breathe

• Restlessness

• Feel of a presence of a lump in the throat

• Vomiting

• Nausea

• Indigestion and frequent hiccups or burps

• Weakness

• Other symptoms include a cough, asthma, tooth erosion and inflammation in the sinuses

Causes of Acidity

Acidity is primarily related to food and lifestyle. Few causes of acidity are-

1. Unhealthy eating habits

• Skipping meals or eating at irregular times

• Eating just before sleeping

• Overeating

• Consumption of spicy food

• High intake of table salt

• Diet low in dietary fibre

2. Excessive consumption of certain food

• Drinks such as tea, coffee, carbonated drinks, soft drinks

• Extremely spicy food

• Fat rich food such as pizza, doughnuts, and fried food

3. Side-effects of certain medications or Strong medications

• Non-steroidal anti-inflammatory drugs

• Medicines for high blood pressure

• Antibiotics

• Depression and anxiety medications

4. Other causes include

• Consumption of non-vegetarian food

• Excessive stress

• Lack of sleep

• Frequent smoking

• Lack of physical exercise

• Frequent consumption of alcohol

Prevention of Acidity

Eat healthily: Maintaining small meals at a regular eating time with dinner ending at least two to three hours before bed

Maintain your weight: Losing weight if you are overweight or obese

• Cut down on smoking and alcohol

Change your sleeping posture: Try to elevate the head of your bed. This will keep your body in a good posture and keep away acidity

Avoid your triggers-foods: know the cause of acidity, be it any food ingredients or a food habit, for example, spicy food, raw onion and citrus juice or any kind of carbonated drink.

Fit into comfortable clothes: Avoid tight-fitting clothes that hug your waist or lower abdomen, wearing a too-tight dress can increase pressure in the abdomen and lower oesophagal sphincter.

Eat Slowly: Make it a habit to chew your food properly and not to hurry while eating.

Start stress-relieving activities: Take a small walk or sit for a while after eating your meal. Directly laying down after consuming food is not good for your overall health.

Treatment of Acidity With Alkaline Foods

1. Alkaline Drinks

• Coconut water: Best is taken early morning

• Watermelon juice: Best is taken with breakfast

• Fresh lime juice: Best is taken at least an hour before lunch

• Buttermilk: Best is taken after a spicy meal

• Glass of lukewarm water: Best is taken after every meal

• Apple cider vinegar: Best is taken every morning on an empty stomach

2. Alkaline Tea

• Basil tea

• Peppermint Mint tea

• Ginger tea

• Cumin tea

• Fennel tea

3. Alkaline Foods

• Most fruits, especially bananas, apples, watermelon, figs and pomegranate

• Most vegetables, especially spinach, fenugreek, okra, cucumber, beetroot, carrot, broccoli, cabbage, coriander, cauliflower, sweet potato, eggplant, onion, peas, pumpkin and radish, sweet peppers and lettuce

• Non-dairy product: Unsweetened yoghurt, plant-based cold milk

• Lentils including green beans, navy beans, broad beans, moong bean sprouts, lima beans, pinto beans and other lentils

• Nuts and seeds, such as almonds, pumpkin seeds, flax seeds, sesame seeds and sunflower seeds

• Whole grains especially Brown rice, Oatmeal

4. Hydrate, Hydrate, Hydrate

Keeping yourself hydrated is the most underrated health advice. Drinking regular water decreases the symptoms of reflux. Drinking enough water dilutes the acids in the stomach for symptom relief. Drinking alkaline water (pH 8.8) largely helps reduce reflux symptoms.

Finally, Acid reflux, in itself, is not a severe condition. But chronic acidity can cause other health problems that can damage the oesophagus. It is advised to visit your Nutrition provider if the symptoms of acidity are persistent even after taking peventions.

By Priyanshi Bhatnagar

8 Things Most People Don’t Know About Water Retention (Oedema) Solution

So, I have more of weight loss clients. And I had a LARGE number of people with persistent bloating issues.

This makes me go to their daily lifestyle and certain nutrients intake to bring out the solution”

The solution was related to their symptoms toward water retention.

What is water retention?

Water retention is one of the most common problems found in men and women and is a recurring health problem if not treated well. When the body fails to eliminate excess water, and starts retaining more water than required, it leads to oedema or water retention. It is also known as fluid retention.

Water retention is often temporary and is easily treated, however, it can sometimes be an indication of a serious medical condition.

Signs of Water Retention

So how does one recognize water retention in the body? Symptoms of water retention can include:

bloating, especially in the abdominal area

swelling of extremities like swollen legs, feet, and ankles

puffiness of the abdomen, face, and hips

stiff joints

weight fluctuations or unexplained weight gain over a short period of time

• indentations in the skin, similar to what you see on your fingers when you’ve been in the bath or shower a long time

• feeling heavier than normal, less active

Causes of Water Retention

A number of factors can cause water retention, including:

Sedentary lifestyle: Standing or Sitting too long periods of time causes fluids to pool in the legs, thus increasing water retention. As Gravity keeps blood in your lower extremities. It’s important to get up and move around often to keep blood circulating.

Weather Change: Hot weather can also lead to fluid retention because the body is less efficient at removing fluid from the body.

Women Hormonal changes: Because of varying hormone levels. Menopausal and premenstrual oedema is caused by the effect of hormones on fluid balance.  The hormonal changes for women before the menstrual period also cause retention and may result in symptoms such as breast tenderness and menstrual changes.

Too Much Sodium: You may get too much sodium by using a lot of table salt or ingesting processed foods and soft drinks.

Medical Condition: Some medications have water retention as a side effect. When an area of the body is not functioning properly, involving organs such as the liver, heart, or kidneys the body tends to retain fluid in that area of the body. The body becomes unable to eliminate fluid properly. Certain medications can cause water retention as well, especially high blood pressure and steroid medications.

Dietary Deficiencies: Water retention is also linked to protein deficiency, iron, and high requirement for vitamins and minerals intake. There is a specific kind of diet that is recommended for water retention which forces the body to eliminate excess fluid.

Quick Weight Loss: When you restrict energy intake suddenly in order to lose weight, the body is forced to store carbohydrates and break down protein in the muscles. Because both protein and carbohydrates hold water in their cells, a loss of these nutrients results in water loss during a rapid weight loss diet. People who lose weight quickly often regain weight within a few weeks because the body is replenishing itself with water.

Weak Heart: A weak heart that can’t pump blood well can cause the body to retain water.

Simple Ways to Reduce Water Retention

1. Increasing potassium intake: Eating food high in potassium is recommended rather than taking potassium supplements. Foods such as orange, watermelon, apricot, pomegranate, papaya, mango, banana, avocado, tomato contain nutrients that help prevent blood vessels from leaking fluid in the tissue spaces and reduce water retention by increasing the production of urine and decreasing the amount of sodium in your body.

2.Decrease sodium intake: Sodium binds to water in the body and helps maintain the balance of fluids both inside and outside of cells. Reducing the consumption of high sodium foods is important because too much sodium in the blood can affect the tissues causing them to retain water.

3. Increasing Magnesium intake: Being an important mineral, increasing your magnesium intake may help reduce water retention. Good natural sources include nuts, whole grains, dark chocolate and leafy green vegetables.

4. Consume Diuretic foods: Diuretics ( sometimes tagged as water pills ) makes one urinate more in order to help in the removal of fluid, help the body to get rid of water and sodium. Certain foods and herbs can act as diuretics like lemon juice, Cranberry juice, dandelion leaf extract, horsetail herb, parsley, Hibiscus, garlic, fennel, Nettle and Caffeine,

5. Regular movement is also necessary: Any form of exercise increases sweat, which means you will lose water, as it actually aids in the widening of the blood vessels. During exercise, your body also shifts a lot of water into your muscles.

6. Avoid Refined Carbs: Eating refined carbs can increase insulin levels in your body, which, in turn, increases the reabsorption of sodium in the kidneys, leading to a higher fluid volume.

7. Eat your protein: Protein attracts water and keeps your body balanced. A special protein called albumin keeps fluid in the bloodstream and prevents it from leaking out and causing swelling.

8. Drink More Water: Interestingly, being well-hydrated can actually reduce water retention. Drink 8-12 glasses of fluids (water, fruit juices, milk). Dehydration or over-hydration can lead to water retention. Make sure to drink balanced amounts of water each day.

Some simple dietary and lifestyle changes may help reduce water retention.

However, if water retention persists or causes a lot of problems in your life, then you may want to see a nutritionist as for a healthy diet which is key to prevent water retention.

By Priyanshi Bhatnagar

Why You Should Focus on Improving Omega Fatty Acids Ratio

So, recently with the help of social media and word of mouth, demand for omega-friendly foods have gone through the roof. 

Like vitamins, where people pop up on juices, smoothies, and salad for good health, omega fatty acid food has become trendy. 

But interest in omega 6:3 ratio has no role mentioned in this.

Unfortunately, even if you are eating omega-3 fatty acids like salmon, avocado etc. you are likely still not getting sufficient amounts of these crucial fatty acids that your body needs for optimal health, because of imbalance ratio.

That’s why here I provide the basis to understand this!!

What are Omega-6 and Omega-3 Fatty Acids?

Omega-6 and omega-3 fatty acids are called polyunsaturated fats. Your body doesn’t have the enzymes to produce them, so you must get them from your diet.

If you don’t get any from your diet, you develop a deficiency and become sick. That is why they are termed “essential” fatty acids.

However, these fatty acids are not simply used for energy or stored, they are biologically active and have important roles in processes like blood clotting and inflammation.

Omega-6 and Omega-3 fatty acids are metabolically & functionally different

1.omega-6s are pro-inflammatory, while omega-3s are anti-inflammatory

2. High concentrations of omega-6 in red blood cell membrane phospholipids were associated with increased risk of weight gain, while omega -3 fatty acids decrease adipose tissue development and lead to weight loss

A diet high in omega-6s but low in omega-3s increases inflammation, while a diet that includes balanced amounts of each reduces inflammation. Similarly, a high ω-6 to ω-3 ratio was also associated with an increased risk of weight gain, potentially raising the risk of various diseases.

Dietary intake of just the right amount of omega-6 and omega-3 fatty acids is crucial for optimal health.”

What are Omega-6 Fatty Acids?

Although omega-6 fatty acids are necessary, they can be harmful when you eat them in excess, so they’re both good and bad for your health. Omega-6 fats are necessary for normal growth and development. They help maintain the reproductive system and contribute to the synthesis of hair & skin, support muscle health, bone health, help reduce nerve pain, and act as a transmitter of nerve impulses. However, these health benefits are only realized when omega-6 fatty acids are eaten in moderation.

Omega-6 fatty acids are found in most vegetable oils (soybean, sunflower, safflower, corn, and canola), as well as whole-grain bread, nuts, and animal products.

What are Omega-3 Fatty Acids?

Omega-3 fats play an important role in optimal brain health (cognition, behavioural function, mood, vision), Heart health (circulation, supporting cardiovascular health ), Body health ( immune response, joints, wound healing) and skin quality.

Deficiencies of these vital fatty acids have been shown to be associated with age-related cognitive decline, psychological disturbances, mood swings, and neuropathy (tingling in hands and feet).

Main food sources of omega-3 fats from vegetable sources include walnuts, flaxseeds, and chia seeds & marine sources, such as cold-water fatty fish (eg, salmon, sardines, herring, albacore tuna, lake trout, mackerel, sardines) and algae.

Omega-6 to Omega-3 Ratio

Despite the importance of consuming both omega-6 and omega-3 fatty acids, too much of either essential fatty acid (EFA) can impair how the other functions. The ratio of omega-6 to omega-3 fats in the human diet averaged between 1:1 and 4:1.2

As a consequence of these dietary changes, the current omega-6 to omega-3 ratio has reached an all-time high, estimated at between 10:1 and 20:1.2 The excess of omega-6 fats and the deficiency in omega-3s in the diet is thought to be associated with today’s increased prevalence of chronic and inflammatory diseases.

Health Risks of Unbalanced Omega Ratio

  1. Obesity
  1. Fatty Liver Disease
  1. Cardiovascular Diseases
  1. Other Inflammatory Conditions like the development of rheumatoid arthritis, IBD, cancer, and Alzheimer’s disease, and the severity of their associated symptoms.

Getting Balanced OMEGA-3 AND OMEGA-6 FATTY ACIDS

Unfortunately, even if you are eating a diet rich in foods containing omega-3 fatty acids you are likely still not getting sufficient amounts of these crucial fatty acids that your body needs for optimal health (including creating an optimal ratio with the amount of omega-6 fatty acids you are consuming), so it will be important to supplement your diet.

Zinzino Balance oil+ is an all-natural Polyphenol Omega Balance food supplement high in olive polyphenols, Omega-3 and Vitamin D. It safely adjusts and maintains EPA + DHA levels and the Omega-6:3 Balance in your body while protecting your cells from oxidation.

By Priyanshi Bhatnagar

The Ultimate Guide for Treating Chronic Inflammation

And there I was talking with my client over the phone, suddenly he told me that he is constantly feeling fatigued despite getting adequate nightly sleep and regular meal intake.

You might be thinking he is old…

Or perhaps a he got sick…

Those would be easier problems to overcome.

The truth is, what I was dealing with was even worse…

It wasn’t a problem I could throw a day meal plan to solve.

It’s late to share about it now, but the problem is…

CHRONIC INFLAMMATION

What is Inflammation?

Inflammation is a natural response as the body’s attempt to protect itself by trying to remove foreign substances from the body and start the healing process. Your body’s inflammatory response is triggered when tissues are injured by bacteria, trauma, toxins, heat, or any other cause.

An acute inflammatory response is meant to heal the body. Chronic or excess inflammation, though, harms the body and causes most chronic diseases like diabetes, heart disease, stroke, liver problems, cancer, dementia, fibromyalgia, and autoimmune diseases like thyroid disorder, multiple sclerosis, and rheumatoid arthritis.

Chronic inflammation can seem harmless on a day-to-day basis; you may not think much of it unless it begins getting in the way of daily living. Some symptoms can include bloating, brain fog, achy joints, persistent fatigue, and pain. You may not even notice that you are experiencing a chronic problem, just a “flare-up” here and there. You can wait for the feeling to pass, but it is often our daily lifestyle habits that cause this inflammation in the first place.

Symptoms of Chronic Inflammation

Here are just some common symptoms of chronic inflammation:

• Digestive issues

• Low energy 

• Body pain, especially in the joints

• Skin issues, like eczema 

• Autoimmune disease, like arthritis, thyroid, celiac disease

• High blood glucose

• High cholesterol

• Allergies

Its time to go further and explore how everyday diet and lifestyle play a role in Chronic Disease

Your Lifestyle and chronic inflammation

Physical inactivity, stress, and sleep deprivation facilitate chronic inflammation. Smoking just one cigarette a day increases the risk of coronary heart disease, stroke, and several cancers. Excessive alcohol consumption also boosts cancer risks and contributes to psychiatric and digestive diseases.

Your Diet and chronic inflammation

Inflammation is influenced by what we eat: diet has a strong impact on the microbiome and preventable disease risks. People following eating patterns with high dietary inflammatory index are also more susceptible to weight gain, obesity, type II diabetes as well as with a higher risk of a heart attack.

Holistic Solutions to Reduce Chronic Inflammation

1. Improve Your Digestion

Chronic inflammation is often the result of chronically poor digestion. The easiest way is to eat whole, unprocessed foods, which leads us to no. 2.

2. Avoid Foods That Increase Inflammation

This is a Big one. Remove the foods that are known to cause inflammation, like processed sugar, carbs and fats. Avoid foods that you are sensitive to.

Adopt to an anti-inflammatory and superfoods diet like fermented foods, omega-3s. Omega-3 fatty acids, some natural herbs like turmeric, ginger and antioxidants rich herbal tea, these are known to help fight inflammation.

3. Reduce with Sleep and Relaxation

If an inactive lifestyle is the first horseman of inflammation, the second is chronic stress. Stress affects almost every system in the body, putting our cells and tissues on high alert, and stimulating the production of several hormones, including cortisol. Fortunately, there are several ways to combat chronic stress. Check out my Natural foods to combat stress. Focus on the quality and quantity of your sleep (7-9 hours)- it’s an essential process that repairs the body.

4. Exercise to Reduce Inflammation

Regular moderate physical activity over a long period of time can reduce chronic inflammation and disease risks. Research also shows that exercise can be effective for patients with type 2 diabetes, heart disease, and depression – all of which include a component of chronic inflammation. But don’t overdo it; overexercising is a stress on your body and can actually exacerbate chronic inflammation.

5.Your microbiome and chronic inflammation

Gut microbiome health is reflected in many processes in our bodies, including chronic inflammation and associated disease risks. The gut microbiome is an ecosystem of bacteria that live in your large intestine. It’s not only important for your physical health but your mental wellbeing too. Try a gut-friendly holistic diet.

6.Hydrate Yourself

Your cells need to be properly hydrated to perform their anti-inflammatory functions. Drink half your body weight (lbs) in ounces of pure water each day. If you drink diuretics (alcohol, coffee, caffeinated tea, soda), drink an extra 12 ounces for every 8-ounce diuretic beverage in addition to your baseline ounce requirement.

If you are striving to keep yourself healthy for now and many years to come, and you want to know what single thing you should be paying attention to more than anything else, it is this: inflammation.

By taking a holistic approach to treating inflammation and creating a personalized treatment plan, positive results are felt quickly. If you suffer from chronic inflammation, or your inflammation persists even after changing your diet and lifestyle habits, go visit your nutritionist. Work with an integrative US certified holistic nutritionist such as Priyanshi Bhatnagar, to formulate the right treatment to effectively reduce your chronic inflammation. She can also give you advice on any supplements you need to take, if necessary.

By Priyanshi Bhatnagar c

Everything You’ve Ever Wanted to Know About Binge Eating Disorder Freedom

So many people today are struggling to understand their unhealthy relationship with food and eating?

There are so many reasons WHY we binge eat….

Sometimes the idea of eating a whole jar of peanut butter is just too irresistible.

Sometimes be a feeling of sadness or loss of control in some area of our life that leads us to mindlessly eating a whole packet of Cookies or Chips, perhaps in an attempt to feed our emotions rather than feeling them.

Whatever the reason, the outcome is often the same at the end. A feeling of disgust, guilt, shame. It can be scary when you feel like you have lost complete control of you mind and actions, but I assure you that you’re not going crazy and that with some holistic ways, it is possible to reign-in the binge-eating patterns.

We can’t break binge eating without understanding what it is and what’s behind the habit. So let’s get into it.

WHAT is Binge Eating Disorder (BED)

Binge eating disorder involves compulsive overeating. Binge eating is defined as the consumption of a large quantity of food in a short period of time. It can vary from person to person, as it’s kind of up to self-interpretation.

HOW binge eating disorder may impact our health :

BED leads to weight gain, high blood pressure, type 2 diabetes, kidney disease, arthritis, bone loss and stroke.

WHO are specifically associated with binge eating habits:

  1. Stuck in a cycle of Yo-yo dieting or Diet Restrictions
  2. Anxiety associated with skipping meals or certain food items
  3. Constant weight fluctuations
  4. Rigid diet or fitness routines and rituals
  5. Extreme feelings of guilt and shame associated with eating
  6. Obsession with food as it relates to weight and body image that results in a negative impact on daily life
  7. Lack of control around good, compulsive eating habits
  8. Labelling food as “good” or “bad.”
  9. Sudden mood fluctuations, stress or emotional feeling

Best 5 Holistic Solutions To Stop Binge Eating Forever

1. Cultivate mindfulness , confidence not fear

Staying away from trigger foods or environment is not a solution. Sometimes overeaters are told to avoid fast food restaurants, birthday parties, etc. Many believe they need a separate pantry and/or shelf of the refrigerator where other people’s tempting treats are kept. The underlying belief behind this idea is that external temptation is the problem.

If you feel a binge coming on, pause and take deep breaths, then reflect on what you are about to do. Create a moment of consciousness by taking a minute to pause before you then go and make a nice choice of drinking water, instead of bingeing. In the time you takes a step to water, you will have allowed a level of higher thinking to come into your mind which should prevent the binge and the thoughts leading up to it, from ever happening.

2. Stop dieting, restricting and depriving yourself

Most bingeing and overeating occurs when we are putting controls on our body and what we feed it. This leads to us wanting and craving the thing we are restricting, which will then inevitably lead to bingeing out on that thing you are depriving yourself of. Ditch Fad diet or restrictions on yourself- learn to trust that you know what is nourishing for your body, and what is not, and get rid of the controls.

Instead of following diets, focus on making healthy changes. Eat more whole, unprocessed foods, such as fruits, vegetables, whole grains , and moderate your intake of treats rather than excluding them from your diet altogether. This can help reduce binge eating and promote better health. Instead of depriving your body of food, it’s time to start nourishing yourself and healing your relationship with nutrition.

3. De Stress Yourself

“If you’re in a hole, stop digging.” Overeating causes stress, it doesn’t fix it.

Stress often leads to comfort eating, so it’s important to consciously try and lower your stress levels. It’s helpful to remember we do not just overeat for “comfort.” Most of us aren’t binging on whole, natural foods. Instead, we turn to some sort of processed packed form of sugar, starch, salt, fat, oil, or excitotoxins. These are supersized doses of pleasure things which didn’t exist in the nature grown food. A better word for them might be “drugs.” What we are actually doing when we overeat things we know aren’t good for us is “getting high with food.”

A good social support system is thought to reduce the impact of stress, which may help decrease your risk of other coping habits like binge eating. Next time you feel like binge eating, pick up the phone and call a trusted friend or family member. Also putting your phone down, turning the TV off and taking two deep breaths will be effective .

4.Get Enough Sleep

Sleep affects your hunger levels and appetite, and sleep deprivation may be linked to binge eating. In fact, studies found that those with BED reported significantly more symptoms of insomnia than people without a history of this condition .

Additionally shorter sleep duration was associated with higher levels of the hunger hormone ghrelin and lower levels of leptin — the hormone responsible for promoting fullness. Aim to squeeze in at least 8 hours of sleep to keep your appetite in check and reduce your risk of binge eating.

5.Allow yourself to enjoy your food

The last and most powerful part of this holistic way leads us to actually enjoying what you eat. Food and eating is and should be a pleasurable experience.

Instead of deciding that all your destructive, impulsive food thoughts no longer belong to you. Instead, they belong to a kind of inner enemy associated with your reptilian brain. Stop labelling foods as ‘good’ and ‘bad’ as this leads to food guilt and emotional eating. Instead, try and eat mindfully, being aware of what you’re eating. It’s so important to sit down, eat slowly and enjoy the eating experience.

Treat your body and yourself with something other than food – doing one thing per day that’s pleasurable, whether it’s taking a bath or watching your favourite TV show. One of the most powerful ways to practise self-love is to accept yourself in this moment – just as you are. “Release the need to judge, blame or criticise yourself and know that you are entitled to live a happy, healthy and fulfilled life.”

If these ways are not enough then Connect With Us detoxpri

Which ones resonate the most with you and why? Share in the comments below!

Please feel free to share any of your experiences with this subject! I would love to hear from you and I know there are many others out there that could use your support as well. As always, you can connect with us on Instagram via @detoxpri and #detoxpri.

By Priyanshi Bhatnagar