Food Noise
Your mind can be a very powerful tool. It can help us to accomplish many tasks, generate ideas, and push us to do things that we never thought possible.
We’ve also talked about how our mindset can affect how we approach our health and wellness goals: How thinking about our health in a positive way can give us more confidence and energy to maintain a healthy lifestyle.
However, what happens when the mind seems to be working against our fitness goals? When the brain seems to be talking non-stop about breaking your healthy streak?
For some people, there is an internal chatter about food in the brain called food noise. Some people have described it as a barrage of food-related thoughts. Some have said that it is a constant temptation to look for food. Some have described it as an obsession with the next meal.
While some food noise is considered healthy, as it can remind you to eat when hungry, excessive food noise can keep you from reaching your wellness goals.
How to Silence the Noise
The brain is programmed to remind you of food when your body needs fuel by stimulating hormones, but in some instances the thoughts can be caused by other things.
Looking at possible causes of food noise, a few things can be helpful in turning down the noise:
1. Eat well
There is more food noise when your body is feeling hungry. When your body thinks it didn’t get enough food, there is more food noise, such as when you miss a meal or if you are undereating.
Plan your meals so you eat on time. Avoid overly strict diets which can lead to increased hunger hormones and decreased feeling of fullness. Focus on getting healthy food which can fill you up for longer periods of time and maintain steady energy levels throughout the day.
2. Set your environment
Some people experience food noise in response to food images or reminders. Passing by fast food joints, smelling baked goods, or even seeing food photos on social media can create more food noise.
Change your environment to lessen the frequency, volume, or impact of food noise. Remove unhealthy treats from your reach. Restock your pantry and fridge with healthy options instead. Write and stick to a grocery list when buying food.
3. Drink water
Staying hydrated has always been an important part of reaching fitness goals. Replenishing your fluids helps your body perform its functions, and turn down food noise by filling up the stomach and curbing your appetite.
Make sure you keep drinking water by carrying a water bottle. Order water first when you are eating out. You can also try some tricks to increase your water intake such as adding fruit for flavor, eating foods with high water content, or using alarms or trackers.
4. Decrease triggers
Emotional eating is eating to make you feel better, as a response to exhaustion, stress, guilt, envy, or boredom. Many people turn to food as a coping mechanism, comfort, or reward.
When you feel the urge to eat, pause for a hunger check and keep a diary for triggers. Beat burnout by going for nature walks and simplifying routines. Practice stress management techniques like meditation. Get involved in a hobby. Find alternative rewards such as a hot bath, or a cup of tea.
5. Seek professional help if needed
If food noise is excessive or has become too disruptive, it’s sometimes linked to health issues. Some medical conditions can lead to more food noise, and food noise can lead to some health concerns.
Consult your health practitioners. They can assess and check for possible issues such as weight problems, eating disorders, or complications. In some cases, they may be able to recommend programs or even look at prescription weight loss medication to help with specific issues because biological factors could be blocking weight loss and causing other problems.
Starting on these tips can help free your mind from food noise. This way, you can focus your brainpower in achieving your life, health, and wellness goals.
