Do Your Eating Habits Add to Your Stress?

Do you eat while you work or read the papers? Do you frequently gulp your food because you need to rush to go somewhere or get back to work? Perhaps you eat very little in the morning but have heavy meals for dinner. In our hectic lifestyles, stressful eating habits abound, and many of us are trying to cram more into our schedules. Go through the following checklist to evaluate your eating habits.

Note the frequency to which the eating habits below occur with the following ratings:

• Very Frequently (daily or every other day)
• Often (1-3 times a week)
• Occasionally (2-3 times a month)
• Seldom (about 6 times a year)
• Never

STRESSFUL EATING HABITS

1. Feel rushed while eating; have a sense of time urgency.

2. Hide or sneak foods.

3. Prefer eating alone.

4. Gulp your food; chew only a few times before swallowing.

5. Stuff yourself.

6. Eat and run.

7. Eat heavy snacks or meals after 7 P.M.

8. Eat within an hour before sleep.

9. Go on eating binges.

10. Engage in other activities while eating.

11. Continuously fill mouth without putting down utensils.

12. Gulp fluids while eating.

13. Eating sparingly in morning and heavily in evening.

Rate how often you practice these "stress-less" eating habits.

• Very Frequently (daily or every other day)
• Often (1-3 times a week)
• Occasionally (2-3 times a month)
• Seldom (about 6 times a year)
• Never

STRESS-LESS EATING HABITS

1. Read and appreciate labels.

2. Chew thoroughly and slowly.

3. Enjoy the aromas, tastes, and textures of your food.

4. Take breaks as you eat to enjoy sipping a beverage.

5. Enjoy the company of the people with whom you’re eating.

6. Linger a while when you’re done, even after you’ve eaten by yourself.

7. Avoid "contrived" foods (i.e., instant breakfasts, fast foods)

8. Eat smaller, more frequent meals.

9. Avoid hidden sugars in processed foods or excessive sweets.

10. Educate yourself about nutrition.

11. Eat fresh vegetables and fruits.

12. Attempt to balance diet, and supplements where necessary.

How did you do? Most of the stressful eating habits and their contribution to distress on our bodies are fairly obvious. Eating can be relaxing to our bodies, but eating in hurry and under pressure creates tension, resulting in indigestion, gas, and stomach pains. Gulping your food and not chewing properly makes your digestive system work harder and creates more tension on your body. Aside from grinding your food into small particles, chewing is an important outlet through which your body releases tension and relaxes.

Eating alone, and hiding or sneaking foods may indicate embarrassment. Shame and guilt create tension on your body. Eating large meals in the evening can cause indigestion and interfere with sleep.

Healthy eating habits, on the other hand, maximize relaxation and aid digestion. Eating slowly, chewing fully, enjoying aromas and tastes, eating fresh foods, and appreciating your surroundings during your meals help create a relaxed atmosphere. By adopting healthy eating habits, you can develop a more enjoyable and relaxed attitude toward your diet and take an active role in promoting good nutrition.