Picoteo to calm emotions: keys to Cigna to prevent it from affecting digestive well-being

The routine change that brings the summer period, the fact that some people continue to work from home and inadequate emotional self-regulation could be some factors that predispose to eat in a disorderly and impulsive way

The change of routines that usually accompany the summer period is synonymous, in many cases, of some relaxation in dietary habits and a greater consumption of foods of low nutritional value linked to moments of leisure. Since many people continue to work from home at a time when uncertainty remains part of the day to day, the risk of eating between hours impulsively and disorderlylyly increases: in many cases, not so much because there is a physiological need, but to calm emotions such as sadness, boredom, anger, or anxiety.

Therefore, it is important to take into account certain guidelines to continue taking care of digestive well-being in the hottest months of the year: try not to eat in front of the computer while teleworking, plan the meals of the week, cook in advance, avoid Foods of a low nutritional and highly caloric profile, and bet on healthy alternatives when enjoying a snack.

In this regard, a recent study by the Organization of Consumers and Users (OCU) showed that the fact of staying longer at home was the main cause that had led 37% of the Spaniards to eat more than usual. Behind this fact is the continued availability of hand-in-hand food coupled with poor management of anxiety, uncertainty or boredom. This is known as ‘Emotional Hunger’: a sensation that leads to eating impulsively, often caloric food and low nutritional value, to try to calm down an emotional conflict.

Precisely, the risk of eating impulsively as a result of certain emotions is very linked to the boom of telework, and is aggravated when sedentary behavior exists, as noted by Spanish Society of Endocrinology and Nutrition (SEEN). And it's just, the problem of eating between hours, the lack of physical activity is added due to the reduction of movement to the workplace, which could lead to an increase in the number of people who suffer obesity and the emergence of numerous health problems, such as diabetes or hypertension.

“Keeping a healthy lifestyle that includes a varied and balanced diet, an adequate rest and the usual practice of physical activity is more important than ever, also in summer and during holidays. In many cases, the summer season is synonymous with some relaxation in our habits. If we add to this a reduction in mobility from remote work, and that many people have difficulties in living with uncertainty, we can fall into the temptation to eat between hours in a messy way. Therefore, it is advisable to follow a series of guidelines that help us maintain our digestive well-being in the summer, learning to choose and plan meals in a healthy way.”, indicates Dr. María Sánchez, e-Health Medical Manager Cigna Spain.

To help improve dietary habits this summer, the health insurance company Cigna offers the following tips: Mazos del Hearthstone

Take care of the environment while teleworking. If you want to respect the meal schedule, it is very important to avoid eating in the space enabled to work. Thus it will be easier to set the breaks in the working day by matching the hours to take a healthy snack and make it where appropriate, either at the dining table or in the kitchen.

Menu planning. The best thing to avoid falling into inappropriate dietary habits is to establish a weekly planning with the daily menu and schedule, including in the list lunches and snacks. In general, it is recommended to eat five times a day, with three main meals (breakfast, lunch and dinner) and two snacks each. Having a well-planned menu will avoid hunger peaks between hours.

Cook in advance. If eating time takes a lot of time to prepare a recipe, it's easy for the variety in the menu to slip. Therefore, it is advisable to prepare meals in advance at the time planned, calmly, and enjoying a healthy variety.

During the purchase: bet on healthy foods, try to go to the supermarket without hunger and set a budget. One of the main tricks to avoid bad eating habits is to buy healthy. To get it, it is very important to go to the supermarket without hunger, detailing in a list what you want to buy and delimit a budget. In this way, no unnecessary or unhealthy purchases will be made.

Change of activity if hunger arises. Rise from the chair and move, perform stretching, put into practice some relaxation exercises... The goal is to distract the mind and occupy time with other activities. Yoga is also very useful in these cases. A study published by The International Journal of Behavioral Nutrition and Physical Activity demonstrated that practicing it daily helps to lower cortisol levels in the body, the so-called ‘stress hormone’, making it less vulnerable to peaks of emotional hunger.

Find healthy alternatives or satiating foods. If you really feel the need to ingest some food, there are many healthy and delicious alternatives to choose from: fresh fruit, raw or toasted nuts without salt, natural yogurt, pickles and pickles, fresh cheese, vegetable sticks (zanahorias, calabacines, cherry tomatoes, etc.) or small bread sandwiches with avocado, hummus, etc. You can also opt for satiating foods that prevent you from eating more than the account between hours. It is the case of apples, bananas, sugar-free dairy or high fiber foods. Everything you eat is recommended that you depart in a bowl or dish in advance, so you will avoid eating more.

During the summer, habits change and feeding also. Therefore, it is important to always bet on a healthy and balanced menu that adapts to the summer context. This should include a minimum of 3 servings of fruits a day, 2 servings per day of vegetables, 3 or 4 servings of dairy a day, 2 or 3 servings of legumes a week and 3 or 4 servings of fish (variing between white and blue), also weekly. In addition, the intake of cereals, preferably integral, and 3 or 4 eggs per week should be taken into account. It is also recommended to include frequent consumption of lean meats, limiting the consumption of red meat, water as a main drink, the use of olive oil (if possible extra virgin) to cook and relieve dishes, and the consumption of nuts daily. In this way the energy and nutritional contribution necessary to deal with these months will be obtained, avoiding overweight.

Picoteo to calm emotions: keys to Cigna to prevent it from affecting digestive well-being

The routine change that brings the summer period, the fact that some people continue to work from home and inadequate emotional self-regulation could be some f

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2024-05-20

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