Latest posts by Derek Carroll (see all)
- Soup for the Soul: Healing Through Holistic Approaches - July 24, 2012
- 5 Reasons Why I Shop And Buy Online - July 22, 2012
- 5 Steps to Living a Happier And Healthier Life - October 19, 2011
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Image of Dopamine Molecule From Wikipedia
Do you find yourself craving certain foods even though you know they are bad for you? Do you feel like an addict who can’t get through the day without your food fix?
Food addiction has become a common problem in the Western world. The trouble is we are surrounded by tempting and unhealthy food choices, which makes it difficult to control what we eat.
As a result, we’re getting fat – way too fat. It’s not just a matter of being a little overweight either. In America over one third of the population is obese, which means they have a BMI over 30. This is a serious problem. The World Health Organization has reported that 2.8 million adults lose their lives yearly, as a result of being obese or overweight.
Confessions of A Food Addict
You may believe that food addiction is unlikely to become a problem for you, especially if you lead a fairly healthy lifestyle. That is what I thought but I was wrong.
Until 2003, I never experienced any weight problems. I rarely ate junk food, stuck to a healthy diet and I was reasonably active. Then I began to start craving chocolate and other sweet items. As the pounds began to pile on, I realized I had a problem but I couldn’t give up my addiction to all things sweet and unhealthy. I had no idea how or why this addiction had taken hold of me, so I decided to do some research.
The Chemical That Causes Obesity
After extensive research, I discovered that dopamine; a chemical produced by the brain was most likely to be responsible for my problem. Dopamine is often called the happy hormone because when it is released, it gives you feelings of great pleasure and happiness.
The problem is things like stress and lack of natural sunlight reduce the amount of dopamine which is released. But addictive activities such as sex, illegal drugs, and foods and drinks that are high in fat and sugar increase the amount of dopamine produced by our brain. So it’s easy to see why people become so easily addicted to food.
Why It’s Important to Break the Addiction
Many people underestimate the dangers of food addiction. While it may seem harmless in comparison to addictions to illegal drugs, or alcohol, the consequences can be just as severe. It is estimated by the WHO that almost 3 million people a year die from obesity related illnesses. So if you think you have a food addiction, your first step is admitting you have a problem and trying to find a natural solution to cure it.
That is what I did, and after extensive research I discovered four things that helped me to overcome my addiction to food. And what worked best for me was a combination of diet, exercise, music and fun. All these things help to raise dopamine levels but they are far more effective together.
How to Kick the Habit
Step 1 – Your Diet
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Keep a food diary for a week to see where you are going wrong.
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Cut out unhealthy and addictive foods.
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Remove junk foods from your diet.
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Avoid faddy diets, particularly those that advise you to cut out carbohydrates.
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Search online for foods that increase your dopamine levels. Some great examples are cheese, bananas, beets, cottage cheese, watermelon, beans, brown rice, almonds, avocados, leafy green vegetables, and pumpkin seeds.
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Put together a comprehensive list of dopamine increasing foods and keep it handy so you can refer to it when you write your food shopping list.
Step 2 – Exercise
Exercise is one of the top ways to increase dopamine levels, and I found the biggest improvement in my happiness occurred when I began working out more.
The trick is to choose exercise that you enjoy and put together a routine that won’t bore you. Rather than stick to one type of exercise religiously, cross training will probably work out best for you. This ensures that you’re not doing the same type of exercise all the time and that you are exercising a variety of different muscles.
I found that home fitness programs such as the P90x DVD combined with weight training and walking to be most beneficial. I knew very little about weight training before I started, so I searched on-line and found a great Bowflex dumbbell review. I tried it out and found it to be a great solution for people who are new to weight training.
Step 3 – Listen to music
I combined listening to music with walking for maximum effect. If you enjoy music you probably know how great it can make you feel, and there’s a scientific explanation for that. Studies conducted by McGill University found that listening to good music actually increases dopamine levels.
Step 4 – Enjoy Life
Do you make enough time to do the things you enjoy? Sometimes our lives can be so hectic that we don’t really make the time or effort to get out there and enjoy the things we love to do. But as dopamine is linked to experiencing pleasure, it makes sense to do activities you enjoy in your free time, instead of sitting in the front of the TV.
If you’re not having much fun in your life and you don’t know where to start, think about activities that might give you pleasure. It doesn’t need to cost a fortune. Seeing friends, cooking, learning a new hobby, meditating, or simply getting out and about in the fresh air can all give you the pleasure needed to increase your dopamine levels.
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