Binge Eating
Binge Eating
When You Just Can't Stop
It can start with a single spoonful of chocolate ice cream, a hard-won reward for surviving the weekly spat with the boss. But things get out of hand almost instantly. The spoonful becomes a pint, then a half-gallon, followed by a piece--or two, or three--of coconut cream pie, a half-dozen doughnuts and even a can of tuna.
Two hours later, it finally ends with an uneasy nap, a ton of guilt and the sinking feeling that the whole episode was completely out of your control.
Food binges like these leave an estimated one in two American college women upset about her body and her life--and at greater risk of obesity, with its accompanying risks of heart disease, high blood pressure and diabetes. Robert L. Spitzer, M.D., professor of psychiatry at Columbia University's New York State Psychiatric Institute in New York City, says bingeing can also be a sign of clinical problems such as depression or bulimia, which can require professional treatment.
If you overeat occasionally, it's probably not a big deal, says Dori Winchell, Ph.D., a psychologist in private practice in Encinitas, California. But Dr. Winchell warns that any time you lose control over your eating, when you feel that you simply can't stop eating, there's cause for concern.
D Is for Danger
Two D words--diet and depression--could be at the root of many binges. If you eat poorly (such as when you're trying a restrictive or fad diet), your body may rebel, says Dr. Winchell.
"I don't think you indulge in binges. I think they're brought on by your body because you don't eat enough of the right things," she says. "When you're lacking nutrients, your body kind of goes haywire and starts a search mission for what it needs."
Maria Simonson, Ph.D., Sc.D., professor emeritus and director of the Health, Weight and Stress Clinic at Johns Hopkins Medical Institutions in Baltimore, says the majority of her patients overeat for psychological reasons--to comfort themselves or to forget about other problems.
Dr. Winchell says depression, stress and anxiety can also burn enormous amounts of vitamin C and B-complex vitamins. That, she says, can lead to a nasty cycle: binge eating followed by anxiety or depression about binge eating--followed by another binge.
When Things Get Serious
If you binge frequently--perhaps two or more times a week--you could be suffering from binge eating disorder. Robert L. Spitzer, M.D., professor of psychiatry at Columbia University's New York State Psychiatric Institute in New York City, says that as many as five million people in America--most of them women--might have the disorder. He says women with binge eating disorder show many of these signs: * Eating much faster than normal * Eating large amounts of food (2,000 calories or more in a sitting) even when not hungry * Eating alone because of feelings of embarrassment * Feeling guilty after binges * Bingeing at least twice a week for at least six months Dr. Spitzer says binge eating disorder is not considered as serious as bulimia or anorexia nervosa. Still, he warns that the effects of the disorder can be powerful. "These people tend to be obese, and they are putting themselves at risk for heart disease, diabetes and other problems," he says. "They could also be clinically depressed and in need of treatment." Doctors typically treat binge eating disorder with a combination of therapy to identify underlying psychological causes for bingeing, counseling about better eating habits and sometimes medication to deal with depression and anxiety. One more note: If you binge frequently and attempt to purge the food through self-induced vomiting, overuse of laxatives or excessive exercise, you could be suffering from bulimia. |
Binge Busters
If you're prone to binges, try some of these tips to help regain control.
Dump that diet. Dr. Winchell says the best way to eat is to follow a balanced plan that lasts a lifetime. "If you've got the nutrients you need, your body will be happy, and you probably won't binge," she says.
Drown your urges in water. Drinking about 64 ounces of water a day, 3 to 4 ounces at a time, is a good way to keep your belly full and your binges in check, according to George Blackburn, M.D., Ph.D., associate professor of surgery at Harvard Medical School and chief of the Nutrition/Metabolism Laboratory at New England Deaconess Hospital, both in Boston.
Write away. Dr. Winchell says keeping a private diary can be an enormously helpful way to help overcome binges. Write about your feelings before, during and after a binge. Write about events of the day--what made you nervous, upset or happy. Dr. Winchell says a diary may help you understand yourself better--and help pinpoint the causes of your binges.
"It teaches you more about yourself and how you're feeling," she says. "If you're aware of your feelings, you won't panic when things don't seem perfect." And if you don't panic, Dr. Winchell says, you're probably not going to binge.
Make your eating habits complex. Complex carbohydrates--found in pasta, potatoes, rice, corn and many other foods--can make you feel full faster, says James Kenney, R.D., Ph.D., a nutrition research specialist at the Pritikin Longevity Center in Santa Monica, California.
Question yourself. Many people convince themselves that they are lazy, lack willpower and fail at everything when just the opposite may be the case. Dr. Winchell says such feelings can cause stress and anxiety and help spark binges.
Asking yourself one simple question--"Is that really true?"--will help dispel many self-generated myths about your shortcomings, Dr. Winchell says. If you blame problems on being lazy, make a list of your recent accomplishments, anything from closing a big deal to cleaning the bathroom. Then ask yourself "Am I really lazy? Is that really true?"
"You'll realize that your life is actually a lot better than you thought it was," Dr. Winchell says.
Spice it up. Try as you might, you just can't binge on jalapeño peppers. Dr. Simonson says hot and spicy foods can satisfy hunger faster. There is some evidence that they also speed your metabolism, helping you burn calories quicker.
Take 20. If you feel the urge to binge, try hard to hold off for 20 minutes. G. Alan Marlatt, Ph.D., professor of psychology and director of the Addictive Behaviors Research Center at the University of Washington in Seattle, has conducted research that shows food cravings usually disappear within that time. He suggests taking a walk or otherwise distracting yourself until the critical moments have passed.
Find your triggers. Identify what causes you to binge--the smell of popcorn, the sizzle of sausage--and try to avoid it, Dr. Simonson says. She suggests keeping high-fat binge foods out of the house, where you won't be tempted by them.
Get real. You're not going to become CEO after six weeks on the job. You won't master the piano after three lessons. And you're not going to look like a supermodel after one workout.
"Be realistic," Dr. Winchell says. "You can accomplish amazing things, but only one step at a time."
It's probably best, in fact, to forget the supermodel thing altogether. "Nobody can attain the ideal body image this culture has set," Dr. Winchell says. "If you eat right, exercise a little and have a good outlook on life, you're going to weigh what you're supposed to--and you'll look great."
