Who Hears Food Noise & How to Avoid It
A big part of practicing yoga is taking care of your body. This includes ensuring that you fuel your body with the proper nutrition. For those with health goals that include losing weight, going on a specific diet plan is a way to be more conscious about what you eat.
Most people will have tried the keto diet, intermittent fasting, veganism, and other approaches to manage their food intake. While many have found success with these, the aforementioned options aren’t for everyone. Some may find diets too restrictive, and even trigger unhealthy eating habits such as binge-eating. For some, being on a diet can be more of a struggle because of increased food noise.
What is food noise?
“Food noise” is the term used for the intrusive persistent thoughts about food and eating, leading to increased hunger and appetite. The brain may be having these thoughts because the body needs nourishment. Sometimes food noise happens without physical hunger because of the brain’s reward system favoring delicious food.
Who hears food noise?
There is anecdotal evidence of food noise being a common experience among many people. You may have experienced food noise before while you were trying to focus on something and thoughts of food just keep popping into your head. However, food noise can be more persistent and more intense in other people due to genetics and factors. When food noise is excessive, it can be related to problems like overeating and obesity.
How to avoid food noise?
Some researchers have looked at food noise in the context of heightened reactivity to food-associated cues. This leads to thoughts about food or food cravings. These cues can be internal, such as hunger, or external such as the environment. So, controlling cues can be a way to control food noise.
Check Your Environment
Some food cues or triggers in the environment can make food noise more frequent. It is best to get rid of tempting foods, both to avoid increasing food noise, and also to avoid unhealthy eating when you actually do have to eat.
Go through your pantry and fridge. Eliminate processed food and stock up on healthy snacks. These steps can also help those whose goals include physical training or weight loss.
Eat Right
Hunger is a natural, internal cue to want and look for food, but excessive hunger can lead to increased food noise and cravings. Studies have shown a tendency to consume high-calorie foods when blood sugar is low. Making sure that you stay full longer and your blood sugar is stable can go a long way in controlling food noise.
Eat regularly and do not skip meals. Fill up your plate with nutritious food. For athletes, consuming protein-rich food is important. Protein not only helps with muscle repair and maintenance but also helps you feel full for longer periods of time.
Be Mindful
Yogis are not new to the concept of mindfulness. Practicing mindfulness in eating is another way to manage food noise. Mindful eating involves playing close attention to your body’s hunger cues and to your food. It helps you be more aware of how food makes you feel.
Listen and follow your body’s cues. Eat slowly and focus on your food by engaging your senses. Enjoying your food without distractions can also help your brain focus on the feeling of satisfaction and lessen food noise.
Manage stress
Stress and lack of sleep have been associated with increased food cravings and unhealthy eating. Chronic stress can lead to more desire for more “rewarding” food intake. Getting adequate sleep and balancing your stress can help with food noise.
Aim to get at least 7 hours of sleep every night to help reduce stress, improve mood, and avoid unhealthy eating habits. Regular physical activity, including yoga and walking, not only helps you gain a stronger body but also fight stress. You can also try engaging in relaxing activities such as creative arts and aromatherapy.