“Food noise”. You may be hearing this term for the first time, or you may be one of those who have just recently learned about it in the news. If so, you are not alone. A survey showed that 57% of participants have reportedly experienced food noise, but only 12% were familiar with the term.
In simple terms, “food noise” is a colloquial term for constant and intrusive thoughts about food. It’s ruminating about what to eat, when to eat, or how much to eat. Eventually, food noise can make you just get up and eat. In some people, food noise is just a response to food and hunger cues. However, it can become a problem when it starts to affect daily life and habits and lead to health issues.
This guide to stopping food noise states that when food noise distracts you from your activities, impacts your relationships, or affects your mental health, food noise is too much. It can also lead to chronic medical conditions such as obesity when it causes overeating or unhealthy eating.
Here are some ways to quiet food noise and help you stick to a healthy diet:
Avoid Food Triggers
Food noise can sometimes be a reaction to specific food triggers or cues. You saw a tray of muffins and now you’re craving one, or you keep thinking about the bag of chocolate your husband put in the pantry. The problem is sometimes, food-related thoughts start with these triggers and don’t stop until you eat.
One way to stop food noise is to keep these triggers away. While you may not be able to completely eliminate every food-related thing around you, you can take some simple steps. Get rid of highly tempting foods at home or distance yourself from the buffet. This will make it easier for you to make healthy food choices.
Rest and Relax
Stress and lack of sleep can affect your health. Sleep deficiency has been linked to a higher risk for increased weight and belly fat. It also leads to an increased tendency to make unhealthy food choices. Stress can lead to emotional eating, and also affect your hormones which can affect your satiety or hunger and fullness cues.
Although it may be hard to control stress and sleep when you are taking care of a family, try to get as much sleep as you can. It is recommended to get at least 7 hours of sleep a night for optimal health. Set aside time to do relaxation activities such as getting a massage, meditating, or doing yoga. Focus on taking care of yourself to help you ignore the temptation to eat.
Set Up for Healthy Eating
Sometimes, food noise is there because your body has been really hungry. Your body is designed to seek nourishment and avoid starving. But, make sure it is not leading you to an unhealthy diet. Good nutrition is one of the keys to avoiding energy slumps and achieving fitness goals.
Skipping meals can make food noise harder to ignore. Make sure you eat full nutritious meals regularly. Keep healthy staples and snacks on hand. Fill up on protein and grains in order to feel full for longer. Focus on enjoying your food so you don’t succumb to mindless eating. If you eat along with the kids, give them healthy options as well so you don’t get tempted to eat their leftovers.
Seek Guidance
If you feel like food-related thoughts are too much or it is becoming a burden to your life, don’t hesitate to consult medical professionals. An assessment of your health can give you a clearer picture of your body’s specific nutritional needs. This can also help find any possible medical issues that can be contributing to your difficulty with overcoming food noise.
Remember that listening to your body can help you in becoming more fit and well. But, in the case of food noise, it is best to make sure that what you listen to would point you towards what really is best for your health.
