Rest and Digest: How to Manage Stress-Eating or Low Appetite During COVID-19
Feb 23, 2021
Florida - Southwest
Email US
Click to Email Us
Some of us cant eat enough to satisfy our hunger pains and keep tearing through the snacks, while others have as much interest in eating as watching paint dry.
What gives? Blame stress, says certified functional nutritionist Julie Hill.
Heres some expert advice on how to manage these challenges and optimize your health with something you may not have heard of before called Rest and Digest.
How Does Stress Affect Appetite?
Stress is how the brain and body respond to a demand, says Hill, whos also a registered dietitian withLee Health.
During bouts of short-term stress, we get more focused, our reaction times become faster, and our strength and agility increase, Hill says. But blood sugar levels may rise in response to the stress.
Typically, we wont be hungry or have an appetite when were concentrating on a project or facing a threatening situation, Hill says. Different events cause different responses in different people, of course. But usually were not thinking about eating during these stressful moments.
On the other hand, some stress, especially ones like the pandemic that cause long-term stress (chronic stress), can change our metabolisms.
During chronic stress, excessive hunger can be caused by insulin resistance, which causes our blood sugar levels to remain high even though the stressful event has passed, Hill says. This can lead to uncontrolled hunger or no appetite at all.
Hill says uncontrolled hunger can be a message to your brain that youre not getting enough vitamins and minerals as well as other macronutrients like protein, fat and carbohydrates.
Your body doesnt say I need vitamin C, so please eat an orange. Instead, the brain receives the message to choose sugar, carbs, or a salty food like potato chips, she says. These foods yield high energy, but not nutritional value.
'Rest and Digest'During Your Meals
Hill says a regular practice called rest and digest can do wonders for restoring healthy eating behaviors, regardless of your hunger level or lack of it.
Rest and digest is a response that can calm the body, Hill says. It can slow our breathing, lower our heart rate. In this mindful state, our bodies can optimally digest food. Were more relaxed, which is good because it invites recovery from stress. We become healthier the more time we spend in rest and digest.
Rest: Before you begin eating, set aside 1-2 minutes for quiet meditation. Time yourself.
Digest: Smell your food, feel your mouth salivate, feel your stomach churn, think about how nutritious your meal is. These are good signs that youve told your body its time to eat and not be stressed, Hill says. This will help your body to more effectively absorb of the nutrients in your meal.
Digest: Chew each bite of food 15 to 20 times. If youre not fully chewing your food, your body cant further digest it, Hill says. Youll need to eat more food because your body will miss out on the calories from that big piece of food you swallowed before completely chewing it.
Rest: When were stressed, we tend to eat without a lot of awareness. When you focus on chewing, thats a form of mindfulness, Hill says. Your stomach recognizes how full you are based on how many times youve chewed during the meal. There still might be food on your plate, but your stomach will let you know, if you listen to it through mindful eating.
Rest. Prepare a healthy meal for yourself and bring it to work for lunch the next day. The workplace can be loaded with tempting foods that arent necessarily healthy for you, Hills says. Eliminate the stress of deciding what to eat during your lunch hour.
Home Meals and Mindfulness
A prepared, homemade meal also saves time. Like most of us, youre either on a 30 or 60-minute lunch hour. Ever bring a to go lunch back to the office only to find have 15 minutes left to eat it? You end up wolfing it down and miss the chance to eat mindfully.
Remember to avoid distractions like ringing phones, blaring televisions, or talking computers while you eat. These will decrease your bodys ability to digest and absorb the food, and you may end up eating more than your body needs.
And after eating, take 2 to 3 minutes to be mindful, grateful, and happy.
If you feel like you would like more support, please click here.
Submitted & Written By: Lee Health
Other Articles You May Like
Kitchen Gadgets for Seniors: Making Cooking Easier and Safer
As we age, simple tasks like cooking can become more challenging. However, with the advancements in technology and the availability of kitchen gadgets designed specifically for seniors, cooking can continue to be enjoyable and hassle-free. Cooking at home allows seniors to control the ingredients and portion sizes, which can positively impact their health and nutrition. Additionally, seniors often have specific dietary requirements or restrictions, and preparing meals at home allows them to choose healthier options, control the amount of salt, sugar, and fat in their meals, and incorporate various nutritious ingredients.In this article, we explore a range of innovative kitchen gadgets that can make cooking easier, safer, and more accessible for seniors, empowering them to continue preparing their favorite meals at home with joy and confidence.Ergonomic UtensilsFor seniors with arthritis or reduced dexterity, traditional kitchen utensils can become difficult to handle. Ergonomic utensils are designed with user-friendly features such as comfortable grips, larger handles, and lightweight materials, making them easier to hold and maneuver. These utensils can include knives, peelers, spatulas, and ladles, all tailored to minimize strain on the hands and joints. Ergonomic utensils are practical and help reduce the risk of accidents in one of our favorite rooms in the home, the kitchen. Automatic Can Openers Opening cans can be challenging at any age, especially for seniors with weakened grip strength or limited hand mobility. Automatic can openers are simple to operate and require minimal effort. These devices can safely and efficiently open cans, eliminating manual twisting or gripping. Some models even feature hands-free operation, where the can opener attaches to the lid and does all the work with the push of a button. Automatic can openers are easy to find and valuable to any senior's kitchen, providing convenience and helping senior loved ones stay independent. Easy-to-Read Digital ScalesAccurate measuring is crucial in cooking and specialty baking, but reading small print on traditional measuring scales can be challenging for seniors. Easy-to-read digital scales feature large, high contrast displays with clear numerical values, making it easier for seniors to measure ingredients accurately. These scales often come with additional features such as tare function (resetting to zero after placing a container), unit conversion, and weight-locking capabilities. With digital scales, seniors can follow recipes with precision and achieve consistent results in their culinary endeavors. Best of all, Grandma's favorite cookies will continue to be the delicious treat we all remember! Safety Induction CooktopsTraditional stovetops can pose safety risks for seniors, including burns and accidental fires. Safety induction cooktops offer a solution by utilizing electromagnetic fields to generate heat directly in the cookware rather than on the surface. These cooktops remain cool to the touch, reducing the risk of burns. Additionally, they have built-in safety features such as automatic shut-off timers, temperature controls, and pan detection, ensuring that the cooktop turns off when the cookware is removed. Safety induction cooktops provide seniors a safer cooking alternative without compromising performance or versatility. Incorporating kitchen gadgets tailored for seniors can significantly enhance their cooking experience, making it safer, more convenient, and more enjoyable. From ergonomic utensils to automatic can openers, easy-to-read digital scales, and safety induction cooktops, these gadgets are designed to address seniors' specific challenges in the kitchen. By embracing these innovative tools, our senior loved ones can maintain their independence and bring joy to each day, continuing to prepare delicious meals with ease. Comfort Keepers Can Help Our caregivers, who we call Comfort Keepers, can help seniors prepare meals, stick to an exercise plan, and provide transportation to preventive care and other doctors visits. Friendly, consistent support can help seniors make healthy changes in their livesand make it fun at the same time. Our Comfort Keepers give seniors the encouragement they need to remain healthy, happy, and engaged in activities they love every day.
Going Nuts for Pistachios
Let's celebrate one of nature's most delightful offerings: the pistachio. These little green gems are not just a treat for the taste buds; they're also packed with health benefits. Let's crack open the world of pistachios and other nuts, exploring their health benefits and some delicious pistachio-based snacks.The Wonder of PistachiosA Nutty HistoryPistachios have been a cherished snack for millennia. Originating from the Middle East, they have been a symbol of wellness and robust health since ancient times. Today, they are enjoyed worldwide, known for their unique flavor and vibrant green hue.Health Benefits of Pistachios1. Heart Health: Pistachios are great for your heart. They're loaded with antioxidants, healthy fats, and fiber, which help in reducing cholesterol levels and lowering the risk of heart disease.2. Weight Management: Despite being energy-dense, pistachios have a high protein content and fiber, which can help in feeling full and preventing overeating.3. Blood Sugar Control: Their low glycemic index makes pistachios a smart snack choice for maintaining stable blood sugar levels.4. Eye Health: Pistachios contain lutein and zeaxanthin, antioxidants that are crucial for eye health.We've put together a selection of pistachio-based snacks. From roasted and salted pistachios to pistachio-infused treats, there's something for every nut lover. These snacks are perfect for a healthy, satisfying nibble.Uncanny | Pistachio Salted | 1.3oz CanWonderful | No Shell Pistachios Roasted & Salted 0.75ozconsciouSnack Obleas Pistachio Amaranth Wafers (1.05oz)B'cuz | Granola Bites Cherry Pistachio Gluten-Free Snack (1oz)A Nut for Every NeedWhile pistachios are in the spotlight today, let's not forget about the wide variety of nuts available, each with its own set of health benefits. Almonds are great for vitamin E, walnuts are rich in omega-3 fatty acids, and cashews are packed with iron and magnesium. Incorporating a mix of nuts into your diet can provide a broad spectrum of nutrients and health benefits.Visit our website - we are more than snacks, we promote wellness. Perfect for vegans, diabetics, celiac, keto, and more...
Local Services By This Author
Lee Health
Physicians 4211 Metro Parkway, Fort Myers, Florida, 33916Lee Health-World-class care for our communityLee Healths dedicated experts work together for your well-being, delivering timely, compassionate care for our patients and their families. We celebrate and appreciate our community. No matter what you need, well be here .As one of the largest not-for-profit public health systems in Florida, it's our mission to build a healthier future for our community. We have a vision for our future one that embraces positive change and innovation. Our community plays a big role in the services we provide, the innovative technology we support, and the facilities, events, and classes we offer.
Lee Health
Hospitals , Fort Myers, Florida,Our Hospitals Are SafeIt is safe to come to the hospital or emergency room. Lee Health is well-equipped to provide safe and exceptional care to all patients, and the current staffing and capacity matters are not a reason to delay care. Our Emergency and Urgent Care Locations are Safe and OpenMedical emergencies happen to all of us, usually when we least expect it. Our emergency rooms available at all of our hospital locations - will calm your fears with staff members trained to treat severe and life-threatening conditions. From broken bones to breathing trouble, from chest pain to trauma, Lee Health doctors and nurses assess your needs and quickly spring into action. Comprehensive Health & Wellness ServicesCLICK HERE, to View Our Calendar. We are holding many virtual events. Please check out our event listings and sign up for a class! Lee Health's Healthy Life Centers offer a personal fitness and education experience that will help you reach your goals and make you feel at home. Our facilities include strength and cardio equipment, group fitness, educational seminars, and many other integrated health services. To see which (hospital, urgent care center, outpatient facility, healthy life center, or physician) location is nearest you, CLICK HERE!We have physicians in all specialties:Addiction MedicineAllergy & ImmunologyCardiologyCardiothoracic SurgeryConvenient Care (Urgent Care)Developmental BehaviorEndocrinologyFamily MedicineGastroenterologyGeneral SurgeryGeriatric MedicineInfectious DiseaseInternal MedicineMemory CareNeonatologyNeurologyNeuropsychologyNeurosurgeryObstetrics & GynecologyOccupational MedicineOncology/HematologyOrthopedic SurgeryPain ManagementPalliative MedicinePediatric Adolescent MedicinePediatric Behavioral HealthPediatric CardiologyPediatric Ear, Nose & ThroatPediatric EndocrinologyPediatric GastroenterologyPediatric General SurgeryPediatric Infectious DiseasePediatric NephrologyPediatric NeurologyPediatric Oncology/HematologyPediatric OphthalmologyPediatric PsychologyPediatric Sleep MedicinePediatric Urgent CarePediatric UrologyPediatricsPhysical Medicine & RehabPsychiatryPsychologyPulmonary MedicineRheumatologySleep MedicineUrologyVascular SurgeryWomen's Sexual HealthWound Care & Hyperbaric MedicineCLICK HERE TO VIEW THE DIRECTORY