Are you also an overeater? (Overeating) Let's talk about this in detail!

Most of us have experienced this at some point, right? Imagine you went to a great party, or came home from a hard day, and when you see some delicious food, you feel like eating more even though you're full. Sometimes, when we're sad, bored, or out of habit, we eat even when we're not hungry. That's what we call overeating . While this is normal to happen occasionally, it's not good for your body if it becomes a habit.

What exactly is overeating?

Simply put, overeating is when you eat more food even when your stomach is full and you are signaling "Enough, enough now." It means eating for a reason other than hunger. But this should not be confused with the mental illness that some people have called ``Binge Eating Disorder,'' right? It is a different, more complex condition.

We all overeat from time to time. This is related to a biological process in our body. Do you remember, when we are nervous or stressed , our body produces a hormone called `(Cortisol).` When this `(Cortisol)` hormone increases, our body thinks, "Oh, something is wrong! We need to find food quickly." That's when we feel the urge to eat foods that are high in sugar, fat, and salt.

Also, how fast you eat, what you eat, when you eat, and what you do while eating all play a role. While it's okay to overeat occasionally, overeating regularly can lead to stomach upset, heartburn, changes in appetite control, and weight gain.

Why do we overeat? What are the reasons?

There are many reasons why we overeat. Some of them have to do with the types of food we eat, while others have to do with why and when we eat. Let's take a look at the main reasons.

Emotional Eating & Hormonal Influence

• Emotional Eating: Most of the time, we eat when we are stressed , sad, bored, or have something on our minds. Imagine, when we come home from a problem at the office, we eat a delicious meal to calm down. When we eat, our brain releases happy hormones called ``Endorphins.'' So eating food is something that makes us happy. When we eat to please ourselves, not to be hungry, we are more likely to overeat.
• The Game of Hormones: Normally, our appetite is controlled by hormonal signals. Shortly after we eat, the hormone `(Ghrelin)` increases and we feel hungry. After eating, the hormone `(Leptin)` tells the brain, "Enough, I'm full." But when we eat too much, the balance of this hormonal system is lost. Then, instead of eating for energy, we are tempted to eat for pleasure.

Influence of Food Types and Eating Habits

• Preferred Foods: If we have favorite foods, it's a little hard to stop eating them, isn't it? Think of your favorite foods like French Fries, pizza, chocolate, ice cream. You feel like eating more of them.
• Highly Processed Foods: Many foods available in stores these days, such as biscuits and soft drinks, are highly processed and loaded with flavorings and preservatives. These foods trick our brains into wanting to eat more even when we are full.
• Time of Day: Many people overeat at night. We feel like eating something to relieve the fatigue of the day, while watching TV, or just when we are sitting. We eat at this time not only because our body needs energy.
• Social Situations: We often gather around food, right? At parties, when we meet friends, when we get together with family, food is an indispensable part of life. At times like these, we get caught up in conversation, and because others are eating, we sometimes eat more even though we are full, even if it is a little uncomfortable.
• Large Plates, Buffet Style (Large Portions): When you go to a restaurant, or eat at a buffet, there is more room to share and eat more.
• Certain Medications: Some medications you take can also reduce the feeling of fullness. If you feel this way after starting a new medication, talk to your doctor.
• Some medical conditions: Some medical conditions such as `(Premenstrual Syndrome)` (a condition that occurs before menstruation), `(Atypical Depression)` ( a form of depression), `(Anxiety)` (anxiety), `(Prader-Willi Syndrome)`, `(Kleine-Levin Syndrome)` can also cause you to overeat.

What happens when you overeat? What are the symptoms?

When you overeat, you may experience symptoms like these:

• Acid reflux: Similar to gastritis.
• Bloating: A feeling of fullness in the stomach.
• Flatulence (`Gas`): The stomach fills with gas.
• Heartburn: A burning sensation in the middle of the chest.
• Nausea: Feeling like you're going to vomit.
• Stomach Pain: Stomach hurts.
• Tired and Sluggish: Feeling tired and sluggish.

But remember, these symptoms can also be caused by other things, not just overeating. If these symptoms last more than a day, get worse, or last for more than a week, it's best to see a doctor for advice.

Usually, the discomfort caused by overeating begins to subside within a few hours. Walking a little and drinking water can provide quick relief.

Important: You may not realize you've eaten too much until about 20 minutes after you finish eating. That's when you start to feel things like stomach aches and fatigue.

What to do if you overeat? How to get relief?

Don't feel guilty or ashamed if you overeat from time to time. It's different for everyone. You'll feel a little uncomfortable for a few hours. During that time, you need to be kind to yourself while your digestive system works. There are a few things you can do to help your body:

• Take a walk: Walking for a short period of time as a light exercise can help reduce gas and control blood sugar levels.
• Stay hydrated: Your digestive system needs more water to digest this extra food. In addition to plain water, things like ginger tea, coriander tea, and chamomile tea can help relieve stomach discomfort and reduce gas.
• Take an antacid: Taking an antacid (a medicine for heartburn and indigestion) from a pharmacy may also provide relief. However, it is not a good idea to make a habit of doing this all the time.

Side effects of `Antacids`: Some people may experience constipation, diarrhea, change in stool color, and stomach cramps when taking `Antacids`.

How to stop overeating?

Even if you overeat occasionally, if it becomes a habit, it can change the way our body regulates hunger and lead to weight gain. The main reason we overeat is because it makes us feel good. So, doing things that make you happy other than eating can help. Practice good self-care : exercise, get enough sleep (but don't oversleep), and cut back on social media.

A few more things that can help:

• Limit alcohol: We tend to eat more when we drink alcohol, so it's best to cut down on alcohol.
• Reduce foods high in salt: Eating foods high in salt increases your desire for sweets.
• Eat more vegetables and fruits: Since these foods are high in fiber, you will eat less and feel full faster.
• Manage stress: Stress hormones can disrupt the functioning of hormones that control hunger and satiety.
• Eat slowly: Chew well, savor, and take your time. This will help you feel full before you finish your plate.
• Eat mindfully: Understand why you eat, when you eat, and what kinds of things make you overeat.
• Exercise regularly: Exercise is another great way to produce endorphins.
• Plan your festive meals earlier in the day: there's a greater chance of overeating at night.

Can this make you sick? Will it make you gain weight? Why do I feel tired?

Yes, overeating can cause nausea and vomiting. Overeating once or twice a year will not cause sudden weight gain. But if this becomes a habit, it can definitely lead to weight gain .

The reason you feel tired when you eat too much is because your body has to work harder to digest this extra food. Then, the amount of blood going to other organs is reduced and directed to the digestive system. That is why you feel tired and sleepy. Also, we often eat more than we need, foods that are high in carbohydrates. When we eat these, the blood sugar level suddenly increases, and then suddenly decreases (`Sugar crash`). That is also a reason for fatigue.

When should you see a doctor?

If you've been feeling like you're overeating more than once a week for several months, it's a good idea to talk to a doctor about your symptoms and eating habits. They can then determine the cause and, if necessary, seek treatment.

Take-Home Message

It's normal for all of us to overeat from time to time. Instead of blaming yourself, be kind to yourself. It can help to understand why you eat and what's happening inside your body when you eat. Walking around and drinking water can help reduce the discomfort.

While occasional overeating is not a problem, if it becomes a habit, it can lead to weight gain and other health problems. So, if you are constantly overeating, don't hesitate to see a doctor for advice. Your health is worth it!

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