It’s a classic image of a lonely woman. Here’s Bridget Jones, wrapped in a duvet and clutching a half-eaten tub of Ben & Jerry’s.
And if, like her, you find yourself reaching for junk food when you’re alone, you’re never alone. A new study from UCLA in the US has found that feelings of loneliness are strongly associated with craving and eating more trash.
In this study, women who perceived themselves as lonely showed more brain activity in areas associated with food cravings, especially when shown pictures of high-calorie or sugary foods. I understand that.
A study of 93 women found that lonely women in the same group also had unhealthy eating behaviors, reporting an increase in uncontrolled eating.
“When you experience social isolation or emotional distress, your brain’s reward system seeks pleasure and comfort,” says neuroscientist Dr. Rachel Taylor. “Loneliness is associated with emotional eating, where food acts as a means of self-soothing.”
Women are more prone to this type of emotional eating than men.
“Studies have also shown that social isolation can alter the brain’s response to food cues and impair executive control,” she added. “This means people may find it harder to resist unhealthy foods due to increased cravings and decreased self-control.”
Eating alone can also reduce social cues that help maintain a healthy diet, such as motivation to prepare nutritious meals, sticking to regular meal times, and not overeating.
Without such cues, you are free to take whatever action you choose, but you are more likely to fall into a downward spiral.
“Loneliness can be linked to emotions such as guilt and shame, and these emotions can perpetuate unhealthy eating habits,” Dr. Taylor says. “Negative emotions can lead to even more unhealthy eating habits, which can lead to further guilt and shame, creating a cycle.”
With 3.83 million people in the UK currently experiencing chronic loneliness and the world’s loneliest Brits being middle-aged, how can you avoid reaching for chocolate when you’re alone at home? Is not it?
Here are some science-backed strategies.
track your emotions
Do you tend to crave pizza or cake when you’re feeling lonely, sad, or stressed? Behavioral scientist Dr. Heather McKee says to be aware of the emotions that lead to unhealthy eating. We are proposing.
“Track your junk food cravings for a week,” she suggests. “Pay attention to what the temptation is. Maybe it’s an ice cream you just got out of the bath. Think about when you’re most likely to succumb to temptation, where it’s most likely to occur, and why.” Was it the emotion that drove you?” Once a pattern emerges, it’s much easier to break it.
Find other comforting foods
If you’re craving food because you’re feeling lonely, ask yourself if there are other healthy foods that can give you the same sense of warmth and comfort. “Think back to the foods you enjoyed as a child, like a warming stew,” Dr. McKee says.
They are less self-destructive, more nourishing, and make you feel better both physically and emotionally.
time your meals
Research shows that eating regularly and at set times may help prevent emotional eating, known as the “cold-hot empathy gap.”
When you’re cold (i.e., you’re not hungry and therefore feel neutral or “cold” about food), you’re less likely to overestimate your future hunger and overeat.
Meal planning can help you stay in this “chill” state by knowing what and when you’ll be eating next. A French study showed that it was also associated with food type and diet quality.
call a friend
Research has shown time and time again that social connections are the key to living longer and healthier lives, including positive relationships, which were found to be more important than anything else for well-being.85 Also includes Harvard University research from the year.
But if you’re hitting on a biscuit tin instead of meeting this need, you need to work on your relationships.
You don’t necessarily have to go out and make lots of new friends. You just need to connect with the friends in your life more regularly. “It could be as simple as sending a text message to a relative or writing a message to a friend thanking them for something,” Dr. McKee says.
Research shows that just one simple conversation with a friend or loved one every day can have a big impact on stress levels and happiness, and make you less likely to want to eat junk food.
Let’s exercise
Eating sweet or fatty foods releases dopamine, which gives us that feeling of pleasure and satisfaction, but other healthier means can also release the same chemical.
One of the best ways to instantly improve your mood is to engage in physical activity like running or cycling. Or, if you’re at home and feel like diving into the fridge, try dancing around the kitchen to some uplifting music.
“Spending about 10 minutes in zone 2, where your heart rate is around 125 to 140 BPM and you can talk but not properly, can increase your dopamine levels,” says Dr. Taylor.
Music can also trigger a dopamine response, especially if you’re listening to your favorite songs. Exercising outdoors in nature is even more effective.
Get creative
Creative activities like drawing, writing, knitting, and even coloring have been shown to release dopamine and reduce anxiety, stress, and depression.
It also relieves feelings of loneliness. A 2021 study at Trinity College in Dublin found that older adults who participate in the most creative activities are the least likely to be lonely.
The next time you’re craving an unhealthy snack, Dr. Taylor recommends using a paintbrush or felt-tip pen. “Creative activities activate the brain’s reward centers and provide a sense of pleasure similar to the feeling you get from food,” she says.
Employing diversionary tactics also gives you time for the craving to go away.
