Food Psychology Courses 22-2 PDF

Food Psychology & Sociology Dr. Wafaa Mehelba Consultant in Obesity Medicine PhD Public Health “Clinical Nutrition ” Faculty of medicine -Alexandria University Post doctor Studies in Bariatric Medicine & CBT President & Founder of the Medica...

Food Psychology & Sociology Dr. Wafaa Mehelba Consultant in Obesity Medicine PhD Public Health “Clinical Nutrition ” Faculty of medicine -Alexandria University Post doctor Studies in Bariatric Medicine & CBT President & Founder of the Medical association for the Study &Management of Obesity MASMO since 2000 Founder of WHAM Academy since 1989  Topics covered Emotional relationship with Food Reasons for eating Sensory systems and eating experience Biological mechanisms of hunger and satiety Emotional Eating ? Manage hunger Social influence over food consumption Healthy vs Unhealthy relation with Food Stress and comfort foods Reasons of eating Stress Maladaptive eating behaviors. Cognitive Behavior therapy (CBT) :Lifestyle intervention program Mindful Eating -Food diary instructions Brain-boosting nutrients Food sociology Food politics Fast Food global issues  Human relationship with Food It is unique relationship For humans, food seems to sit on an emotional level first before being a natural need. In the rest of the animal kingdom, food is by and large simply a matter of providing nutrients to one's body. Animals eat out of instinct. food - ensures not only our physical health but our emotional health as well  Emotional relationship with Food Food is Love Food is Memory Food is Identity Food is Connection Food is Understanding Food is Creation  Food is Love Ways we connect and show love for others. Examples : mother's first milk , grandmother's homemade cooking, etc Human relationship is getting serious when your partner invites you over for a home-cooked meal. When a neighbor or friend suffers a loss, we bring them casseroles and soups. When a best friend is dumped, we rush over with ice cream and cookies. Preparing and sharing food with people you love solidifies the connection you have.  Food is Memory Humans recall memories more easily and clearly when they are attached to a physical sensation as well as an emotional experience. Using our five physical senses create stronger memories Food has the ability to activate multiple senses - smell, sight, and of course taste - to help us remember some of life's most meaningful moments  Food is Connection In the history, food can be used to connect us. eating alone was never something truly normal. Families and friends would gather together to eat. All major social events seemed to include food, from weddings to funerals. Today, technology and work culture creates physical isolation, which is one of the top causes of depression. Even in the business world, connections are made over coffee or a business meeting lunch.  Food is Understanding Food create a true opportunity for universal understanding ??? The human species has always placed strong importance on cultural identity. Food, in turn, became a way of quickly identifying people Food culture and behavior  Food is Creation Food for mankind has always represented progress, change, and invention. From agriculture to the latest technology trends, food has always shown the true ability of the human imagination. Food Passed down from generation to generation, from grandmothers recipe to your mother, to yourself Today we continue to stretch our minds and abilities from the creation of new hit street foods to fine dining restaurants pushing the realm of what is food further and further to the future. Reasons for Eating  What are the reasons for eating? q Food provides the energy that our bodies need to keep going. Without food, a person would typically survive for a few weeks. Without water, they could only live for a few days. q Other reasons why people eat : Habit Social. Sensory appeal Psychological Eating  Habit When food is readily available, people could eat at any time of the day or night. Most people have a routine of ‘meal times’ with snacks in between. Many of us have 3 meals a day. Yet elsewhere in the world, particularly in poorer societies, people may eat only 1 or 2 meals a day. Typically in a main meal, people have a selection of items providing a range of nutrients, which helps towards a balanced diet. However, having several different types of food available at a meal can lead to a higher intake. People may experienced the feeling of ‘fullness’ after eating a large main course and yet, somehow, there is still room for a tempting dessert.  Social This is linked to habit. We eat because other people are eating at the same time and we use the time to chat with them. We may also use food to please others, preparing meals for them and eating with them.  Sensory appeal q The preparation of food can produce very tempting smells. For example, supermarkets often position their bakery so that the smell of baking bread wafts into the store, rather than being removed by extractor fans. q Cookery books and food packets display tempting dishes and some menus and fast-food outlets advertise with pictures ( sight ). q We use herbs and spices to liven up bland-tasting foods to make them more attractive to eat (taste). q The sound of food sizzling on a grill or barbecue can tempt us to eat too. So, the stimulation of our senses of smell, sight, taste and hearing can be another reason why we eat.  Psychological Eating is a pleasurable activity, so another reason for eating is because we like a particular food. We may also eat because we are bored, lonely or depressed (often called ‘comfort eating’). The food eaten under those circumstances is often in the form of snacks, rather than meals. Snacks can be higher in fat and sugar than a typical meal, providing more calories and fewer nutrients. This can cause people to gain weight. Sensory System  Sensory systems and eating experience qEating and preparing foods can be a great sensory experience and a fun learning opportunity qPeople can use the 5 senses: Seeing (Light , color , presentation,) Touching (smooth , rough texture) Tasting (sweet, bitter, food additive, flavor) Smelling (Odor,) Hearing (Sound)  What senses do you use when eating? Improve your knowledge of the role our five senses play in our perception of the food we eat. Our senses of sight, hearing, touch, smell and taste tell us about the shape, texture, taste, crispness and temperature of food.  How does sensory interaction play a role in eating behavior? The sensory properties of foods and beverages are operational before, during and after an eating event. They direct us towards a food source, guide preferences, portion selection and the experience of fullness after consumption, as well as facilitating dietary learning.  Which is the key to pulling all the five senses into the experience of eating? Food presentation is the key to pulling all 5 senses into the experience of eating. Hear the food being cooked, smell the ingredients, enjoy the texture as you eat, create an unforgettable taste, and of course, visually taste the food before it ever hits your tongue. Hunger & Satiety  Hunger Hunger is your body’s natural cue that it needs food. When you’re hungry, your stomach may “growl” and feel empty, or you may get a headache, feel irritable, or be unable to concentrate. Most people can go several hours between meals before feeling hungry again, though this isn’t the case for everyone. What are 3 biological factors that influence hunger? The brain, The digestive system Hormones qHunger is partly controlled by a part of your brain called the hypothalamus, your blood sugar (glucose) level, how empty your stomach and intestines are, and certain hormone levels in your body.  Reasons Why You’re Always Hungry https://www.healthline.com/nutrition/14- reasons-always-hungry#3.-Youre-eating-too- many-refined-carbs  There are several possible explanations for frequent Hunger Dietary Factors Inadequate sleep Chronic stress Certain medications and illnesses are known to cause frequent hunger. Excessive Exercise & Sedentary Life  Dietary Factors A diet that lacks protein, fat, or fiber, as well as excessive dehydration, all of which promote fullness and reduce appetite.  1. Low protein Protein plays an important role in appetite control by regulating your hunger hormones. For this reason, you may feel hungry frequently if you don’t eat enough of it.  2. You’re eating too many refined carbs Refined carbs lack fiber and cause blood sugar & insulin fluctuations, which are the primary reasons why eating too many of them may leave you feeling hungry.  3. Diet is low in fat You may feel hungry often if you don’t eat enough fat. That’s because fat plays a role in slowing digestion and increasing the production of fullness-promoting hormones.  4. Low Fiber Diet If your diet lacks fiber, you may find that you are always hungry. This is because fiber plays a role in reducing your appetite and keeping you full.  5. Drinking too much alcohol Drinking too much alcohol may cause you to feel hungry frequently due to its role in decreasing the production of hormones that promote fullness.  6-You’re not drinking enough water You may always be hungry if you’re not drinking enough water. That’s because it has appetite-reducing properties. Additionally, you may be mistaking feelings of thirst for feelings of hunger.  7. You drink your calories Liquid foods do not have the same effects on keeping you full and satisfied as solid foods do. For this reason, you may feel hungry frequently if liquids are a major part of your diet.  8. You eat too fast Eating too quickly doesn’t allow your body enough time to recognize fullness, which may promote excessive hunger.  9. You eat while you’re distracted Distracted eating may be a reason why you are always hungry, as it makes it difficult for you to recognize feelings of fullness. Non Dietary Factors  1. You’re not sleeping enough Sleep deprivation is known to cause fluctuations in your hunger hormone levels and may leave you feeling hungry more frequently.  2. You exercise a lot Individuals who regularly exercise at a high intensity or for long durations tend to have greater appetites and faster metabolisms. Thus, they may experience frequent hunger.  3-. You’re overly stressed Excessive stress is a reason why you may be hungry frequently, given its ability to increase cortisol levels in the body.  4. You’re taking certain medications Certain medications cause increased appetite as a side effect. In turn, they may cause you to experience frequent hunger. Analysis of Hunger sensation. – Types Hunger – Hunger scale – Timing – What type of food – How much  Types Once we are more aware of these different types of hunger and their reasons, we can respond consciously and more appropriately to satisfy them. Physical Hunger. Sensory Hunger. Emotional Hunger.  Physical Hunger It stems from a need for energy from food. Is there anything to eat? No specific food Epigastric pain or emptiness Gastric contraction or cramps Anxiety, nervousness or irritability  Sensory Hunger Smell Taste Sight Sound  Psychological influence on food? In humans, a number of psychological characteristics predict the tendency to choose such foods when stressed, such as restrained or emotional eating, depression and premenstrual dysphoria, all of which could indicate neurophysiological sensitivity to reinforcing effects of certain types of foods  Emotional hunger Typically we think of emotional hunger or emotional eating as happening in response to a negative or unpleasant emotion – like sadness, frustration, boredom, anger It is the desire or craving for food that is generated by an emotion we are experiencing. Emotional Eating  Emotional eating affects both men and women. It may be caused by a number of factors, including stress, hormonal changes, or mixed hunger cues. Physical and emotional hunger may be easily confused, but there are key differences between the two. Pay attention to how and when your hunger starts as well as how you feel after eating Chronic Dieting –Hunger –Obesity  Dieting always work but for short time 95% of dieters regained the lost weight and more in 5 years qAll diets failed because they ended. q This means we have to change what we eat for life Emotional hunger vs. Physical hunger Emotional hunger comes on suddenly Physical hunger comes on gradually Emotional hunger feels like it needs to be Physical hunger can wait satisfied instantly Emotional hunger craves specific comfort Physical hunger is open to options—lots of foods things sound good Emotional hunger isn’t satisfied with a full Physical hunger stops when you’re full stomach. Emotional eating triggers feelings of guilt, Eating to satisfy physical hunger doesn’t make powerlessness, and shame you feel bad about yourself  Think before Eating The best meals @ 4&5  Fullness Factors for Common Foods FF Food FF Holt's 1995 study Watermelon 4.5 FF ranks food on their rate Grapefruit 4.0 of satiety response. Carrots 3.8 Oranges 3.5 FF is a calculated using a Fish, broiled 3.4 mathematical equation Chicken breast, Apple 3.3 that predicts satiety of a Oatmeal -Popcorn 3.0 given food Baked potato- Low fat yogurt - 2.5 FF scale 0 to 5 Brown rice Less filling 2.3 per Calorie White Bread serves as a Spaghetti 2.2 reference & is given FF of White rice – Pizza -Peanuts 2.1 1.8 Ice cream 1.8 White bread 1.8 Foods with high FF are Honey- sucrose -Glucose 1.4 more likely to satisfy Potato chips 1.2 hunger with fewer Butter 0.5 Calories.  Management 1.Know 4.Maintain 2.Try Reach your 3.Monitor target changes  Stress From the time of birth till the last breath, an individual is invariably exposed to various stressful situations. The modern world which is said to be a world of achievement is also a world of stress and has been called the Age of Anxiety and Stress.  Definition The word stress was originally used by Selyle in 1956 to describe the pressure experienced by a person in response to life demands. These demands are referred to as stressors. In 1976 Selye redefined Stress as a process of adjusting to or dealing with circumstances that threaten a person’s physical or psychological functioning. Stress is tension, strain, or pressure from a situation that requires us to use, adapt, or develop new coping skills.  Sources of stress Internal stressors: they originate within a person e.g.: cancer, feeling of depression. External stressors: it originates outside the individual e.g.: moving to another city, death in a family. Developmental stressors: it occurs at predictable times throughout an individual‘s life. e.g.: child- beginning of school. Situational stressors: they are unpredictable and occur at any time during life. It may be positive or negative. e.g.: death of family member, marriage/ divorce.  Definition & Types of Stressors Stressor is the stimuli proceeding or precipitating a change. It may be: - internal (fear, guilt,hunger) or – - external (trauma,cold, peer pressure, etc). Types -Physiological stressors: -Psychological Stressors  Physiological stressors: Chemical agents :reduced oxygen supply, acid- base imbalance) Physical agents -trauma, surgery, intense heat or cold) Illness, injuries, hormonal fluctuations, -inadequate sleep or nutrition Infectious agent Genetic or immune disorders  Psychological Stressors Accidents can cause stress for the victim, the person who caused the accident and the families of both Stressful experiences of family members and friends Fear of aggression or mutilation from others such as murder, rape, terrorist and attacks. Events that we see on T.V. such as war, earthquake, violence Developmental and life events Rapid changes in our world, including economic and political structures and technology Types of Stress: Stress can be positive or negative. Distress (Negative) Stress due to an excess of adaptive demands placed upon us. The demands are so great that they lead to bodily and mental damage. e.g.: unexpected death of a loved one. Eustress(positive) The optimal amount of stress, which helps to promote health and growth. e.g.: praise from a superior for hard working. Acute stressors Adrenal gland response Increase epinephrine norepinephrine and testosterone Increase blood pressure increase heart rate decrease blood flow to the skin digestive system Decreased appetite and food intake The body responds to Chronic Stress Release of cortisol increased body weight and HPA axis obesity increased anxiety Increases insulin and depression and cortisol lipoprotein lipase  Stress induced eating Making oneself feel better by eating or drinking in response to a stressful condition This Photo by Unknown Author is licensed under CC BY  stress eaters percentage among American adults in 2015 In 2015, 41% of American adults ages stress eaters percentage among 18–35, 35% of adults ages 36–49, 29% American adults in 2015 of adults ages 50–68, and 21% of adults 69 years of age and older 100% reported eating too much or eating 80% unhealthy foods in response to stress 60% (APA, 2015) 40% 20% 0% 18 - 35 36 - 49 50 - 68 69 and above American adult Stress eaters Management of Emotional & stress Eating Food may help ease emotions initially, but addressing the feelings behind the hunger is important in the long term. Work to find alternative ways to deal with stress, like exercise and peer support, and try practicing mindful eating habits Mindful (Conscious) Eating  Find other ways to cope with stress Stress management involves controlling and reducing the tension that occurs in stressful situations by making emotional and physical changes. The degree of stress and the desire to make the changes will determine how much change takes place.  Techniques of Stress Management Exercise Meditation Deep Breathing Time management Support system Healthy lifestyle Planned relaxation breaks Slowly speaking Visualization  Management Have a hunger reality check : Hunger Scale Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not hungry. Give the craving time to pass.  Management Fight boredom. Instead of snacking when you're not hungry, distract yourself and substitute a healthier behaviour. Take a walk watch a movie play with your pet listen to music read surf the internet call a friend. This Photo by Unknown Author is licensed under CC BY-NC-ND  Management Take away temptation ( Stimulus Control) Don't keep hard-to-resist comfort foods in your home. if you feel angry or blue, postpone your trip to the grocery store until you have your emotions in check. Snack healthy This Photo by Unknown Author is licensed under CC BY-SA-NC