ليه بعض الناس لما تزعل تاكل كتير؟
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00:00A lot of us, when we're upset or nervous,
00:02the first thing we do is open the fridge and look for something to eat,
00:06especially canned or fried food.
00:09It's not just hunger.
00:11This happens for many reasons.
00:13The relationship between food and the brain and emotions.
00:15Food is not just something we do to live,
00:17but it's connected to the centers of pleasure in the brain.
00:20When we eat something we like,
00:21especially food that contains sugar or fats,
00:24the brain secretes dopamine.
00:25It's the pleasure hormone that makes us feel happy.
00:28So if someone is upset or stressed,
00:30food can be a quick way to make them feel relaxed,
00:33even if it's temporary.
00:34The cortisol hormone and its role in appetite.
00:37When we're under psychological pressure or upset,
00:39the body secretes the cortisol hormone,
00:41which helps the body deal with stress.
00:44The problem is that cortisol raises our appetite,
00:46and makes us crave food that contains carbohydrates and sugars,
00:50because it helps to reduce stress quickly.
00:53Food is like a food processor.
00:55Emotional eating.
00:56Some people are used to eating emotionally since childhood.
01:00For example,
01:01if someone's parents gave him chocolate or something sweet when he was sick,
01:05the brain learns to connect sadness to food,
01:07and grows to use food as a way to deal with negative emotions.
01:11The effect of sugar on the mood.
01:13Sweets and carbs cause the body to release serotonin,
01:17which is a hormone that improves mood and makes us feel good.
01:20That's why when someone is nervous or depressed,
01:23the brain asks for sugars in an erotic way,
01:26to raise the level of serotonin and improve mood.
01:29The problem is that this effect is temporary,
01:31and then we feel regret or even worse mood,
01:34because of the sugar level in the blood,
01:37which controls the mind during stress.
01:39When we're under pressure,
01:40the brain's ability to make rational decisions decreases,
01:43and this makes us avoid unhealthy choices,
01:46like good food.
01:47The brain focuses on getting rid of stress in any way,
01:51so it doesn't think about whether the food is useful or not.
01:53Sleep and stress disorders.
01:56Sadness and stress affect sleep,
01:58and if sleep is disturbed,
01:59the body reduces the production of lipid hormones,
02:01which tells the body that it is full,
02:03and increases the hormone ghrelin, which increases hunger.
02:07As a result, we feel that we are hungry,
02:09even if we don't really need food.
02:11Food is a way to escape from emotions.
02:13Some people use food as a way to escape from thinking,
02:16in the problem they are sad about.
02:18When we focus on food,
02:20even if momentarily,
02:21our brain moves away from the negative emotions or pressures that we go through.
02:24Food becomes a psychological distraction instead of a positive one.
02:28So how do we control emotional food?
02:30If you feel like you're eating when you're sad,
02:32there are many ways to help you control this feeling.
02:34First, know the reason.
02:36Are you really hungry?
02:38Or do you just eat to escape certain emotions?
02:41Change your routine.
02:42Instead of eating, try walking a little,
02:44look at something you like,
02:46or write your feelings on a piece of paper.
02:47Choose the right food.
02:48If you have to eat,
02:49stick to things that have protein and fiber,
02:52because they fill you up without causing a sudden increase in sugar.
02:55Sometimes, dryness makes us feel hungry in the wrong way.
02:58Get a good night's sleep.
03:00If you sleep well,
03:01the levels of hormones will be balanced,
03:03and you'll feel less hungry when you're nervous.
03:05The solution is not to completely stop yourself,
03:08but to be aware of the reason,
03:10and try to find alternatives that will allow you to deal with your emotions
03:12without eating in an unhealthy way.