Emotional eating in Indian families: How to deal with it | Health

Emotional eating is a common phenomenon in many households, and Indian families are no exception as food plays a central role in Indian culture and is often associated with celebration, comfort, and love. there is no. But when emotional eating becomes a coping mechanism for stress, boredom, and other negative emotions, it can lead to weight gain and an unhealthy relationship with food.

Dr. Rajiv Kobil, Head of Diabetes at Zandra Healthcare and Co-Founder of the Rang De Neela Initiative, talks about the challenges of emotional eating in Indian families in an interview with HT Lifestyle. and provided strategies for dealing with this behavior. According to him, one of the main challenges with emotional eating in Indian households is the cultural emphasis on food as a source of comfort and expression of love.

He said, “In Indian households, it is common for family members, especially mothers, to show love and care by cooking and serving delicious meals. In addition, the availability of delicious, high-calorie Indian snacks and sweets may contribute to the habit of using food to cope with emotions.

Dr Rajiv Kobil suggested:

• The first step to dealing with emotional eating is recognizing and acknowledging the behavior. It's important to be aware of the triggers that cause emotional eating, whether it's stress, boredom, loneliness, or other negative emotions. Keeping a journal is a tool that can help you identify patterns and understand the emotions behind your urges to eat. By recognizing these triggers, a person can begin to find other ways to cope with their emotions rather than turning to food.
• One effective strategy is to develop a toolbox of healthy coping mechanisms that can be used in place of emotional eating. Engaging in activities such as exercising, practicing mindfulness or meditation, listening to music, or pursuing a hobby are healthy ways to distract yourself from negative emotions and reduce stress. It helps provide an outlet. These activities not only reduce mental distress but also contribute to overall well-being and self-care.
• Creating a supportive environment is essential to combating emotional eating. In Indian households, where meals are often the center of social gatherings, it's important to openly communicate about emotional eating and its impact on health. Families can come together and support each other by finding alternative ways to cope with negative emotions and encourage healthy habits. Sharing feelings and experiences can help individuals feel understood and feel less alone in their struggles.
• Developing a mindful approach to eating is also an effective strategy for dealing with emotional eating. Mindful eating means being fully present and aware while eating, paying attention to taste, texture, and satiety cues. This helps individuals distinguish between true hunger and emotional hunger. Mindful eating also encourages you to eat food slowly and more consciously, allowing you to savor your food and prevent overeating.
• Meal planning and preparation also plays an important role in managing emotional eating. By planning meals and choosing healthier foods, individuals can gain better control over their nutrition and reduce the likelihood of emotional eating in response to unhealthy food choices. can. Involving your family in meal planning and preparation creates a sense of ownership and authority, making it easier to adopt healthier habits as a family.
• Finally, seeking professional help, such as therapy or counseling, can be beneficial for those struggling with emotional eating. Professionals can provide guidance, support, and tools to help you develop a healthier relationship with food and manage your emotions more effectively. It also addresses the underlying psychological factors that contribute to emotional eating and helps individuals develop healthier coping mechanisms.

Dr Rajiv Kovil argued: “Emotional eating in Indian households poses a unique set of challenges due to the cultural importance of food. However, by recognizing the behavior, developing healthy coping mechanisms, and creating a supportive environment, By practicing mindfulness and meal planning, and seeking professional help, individuals can overcome emotional eating and cultivate a healthier relationship with food and emotions. Employing these strategies By doing so, Indian families can foster a positive and balanced approach to food and overall well-being.”