Are you an emotional eater at work? Do you find that sugar keeps you going while you are busy or stressed in the office? Find out some easy-to-implement ways to reduce the urge of emotional eating at work.
Understanding the why
When we eat sugar we release a small quantity of the neurotransmitter dopamine. Dopamine is the “reward” chemical, but also the one that is involved in movement, and most crucially memory, attention and learning.
So it’s no wonder that you may crave some sugar while you are working. It is an easy way to boost your attention, learning and motivation.
The other reason is that glucose is actually the preferred form of energy of our cells including the brain. And the brain is one of the organs that use up the most energy, hence the sugar cravings.
Finding natural solutions
Once we know the why it gets easier to find solutions. The first one is to find natural and positive ways to boost your dopamine and energy levels, without getting addicted to sugar.
- Get a movement break
Natural movement like walking or stretching is one of the best ways to naturally boost your dopamine levels naturally.
- Organize your working day
Breaking down your day by tasks, may give more structure and help you feel more achievement and reduce overwhelm. A productivity method called the “Pomodoro technique” that helps you manage your time and tasks, may be that natural dopamine booster that can help you keep your emotional eating at bay.
- Drink energy-boosting teas
Coffee calls for sugar. The bitter taste and our eating habits associate coffee with a “treat” something sugary like a cookie or worse a muffin or a piece of cake.
Swapping your coffee with a cup of health-boosting tea can help you sleep better at night and give you a boost of antioxidants and anti-inflammatory.
Rooibos tea, hibiscus, and green tea are all rich in antioxidants and anti-inflammatory properties. Green tea in particular is rich in L-theanine which is the precursor of serotonin, the neurotransmitter for calm and happiness.
- Get some sugar from natural sources
If you really need some sugar kick, try to get it from natural and nourishing sources. A natural yogurt with some fruits or a bit of granola, freshly squeezed orange juice,
5. Munch on healthy foods
If you need some food to keep you going through your day, simply swap unhealthy snacks for healthy ones.
Walnuts, almonds, and pistachios are great to satisfy that crunchy feeling, while fruits like grapes and strawberries are great for snacks throughout your day. Whole fruits, natural yogurts, or some homemade low sugar treats, are good to keep your energy levels up, and flood you with energy.
6. Talk to a colleague
Humans are social beings and a little of small talk can distract you from the urge to eat and create a positive flow of hormones and neurotransmitters!
Work with me
Are you struggling with emotional eating and yo-yo dieting and you are ready to start a journey to food happiness and wisdom?
I am Claudia, a Health Coach with a further specialization in Emotional and Binge Eating, helping people like you, towards a path of healthy eating that is free from dogma, and it is attuned to your body’s unique needs.
Claudia is an Integrative Nutrition Health Coach, specializing in helping people move on from emotional eating and yo-yo dieting to a more attuned and happier relationship with food. She holds a further specialization in Emotional and Disordered Eating.