March 12, 20024 | No 362

GILAD’S NEWSLETTER

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Food for thought.

“The secret of getting ahead is getting started.”
-Mark Twain.

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Ask Gilad

Ask Gilad

How can I overcome stress and emotional eating? Do you any tips?

Overcoming stress and emotional eating can be challenging, but there are several strategies you can try:

1. Identify triggers: Recognize the situations, emotions, or thoughts that trigger your emotional eating. Keep a food and mood journal to help identify patterns.

2. Develop alternative coping mechanisms: Instead of turning to food, find healthier ways to cope with stress, such as exercising, meditation, deep breathing, or engaging in a hobby.

3. Practice mindful eating: Pay attention to your hunger cues and eat slowly, savoring each bite. Avoid distractions like TV or phone while eating.

4. Plan meals and snacks: Prepare healthy meals and snacks in advance to avoid impulsive eating when stressed.

5. Manage stress: Incorporate stress-reducing activities into your daily routine, such as yoga, reading, or spending time with loved ones.

6. Seek support: Talk to friends, family, or a therapist about your emotional eating. Having a support system can help you stay accountable and motivated.

7. Get enough sleep: Lack of sleep can increase stress levels and trigger emotional eating. Aim for 7-9 hours of sleep per night.

8. Practice self-compassion: Be kind to yourself and avoid self-criticism. Acknowledge that overcoming emotional eating is a process and setbacks are normal.

9. Avoid deprivation: Don’t completely cut out your favorite foods, as this can lead to feelings of deprivation and increase the likelihood of emotional eating. Allow yourself occasional treats in moderation.

10. Consider professional help: If emotional eating significantly impacts your life, consider seeking help from a therapist or registered dietitian who specializes in emotional eating.

Remember, overcoming emotional eating takes time and practice. Be patient with yourself and celebrate small victories along the way.

 

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THINGS WE FIND INTERESTING

We enjoy sharing interesting findings with you and hope they pique your interest too. While we may not always endorse or agree with everything we share, we strive to provide information that can aid you in your pursuit of mental and physical wellness.

couple running

Women get the same exercise benefits as men, but with less effort

Date: February 19, 2024
Source: Cedars-Sinai Medical Center

 

Key Takeaway

The study highlighted in the article reveals that women can achieve the same exercise benefits as men but with less effort, indicating a gender gap in exercise efficiency.

 

Summary

  • A recent study featured on ScienceDaily demonstrates that there exists a gender gap in exercise efficiency.
  • Despite exercising less frequently, women are able to attain equivalent cardiovascular gains compared to men.
  • The study suggests that women may require less exercise to achieve the same health benefits as men.
  • Researchers speculate that biological differences in muscle energy expenditure and metabolism could contribute to this gender gap.
  • Understanding these differences is crucial for tailoring exercise recommendations and promoting equitable health outcomes.
  • The findings challenge traditional notions about exercise efficiency and gender differences in physical activity.
  • Further research is needed to explore the underlying mechanisms behind these gender-specific exercise responses.

 

The full article is here.

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