What Happens When You Eat Too Much
In Covid-19 we replaced 'things' with food. True for most of us in lockdown. But what happens when you eat too much.
When you eat, your stomach expands to hold what you have consumed. Eating too much can cause the stomach to stretch past its normal capacity, leading to feeling overly full. This can lead to pressure and discomfort as the contents of the stomach pass into the small intestine.
Blood sugar can also become elevated, particularly if you're eating large amount of carbohydrates. Blood sugar (glucose) rises after a meal, but refined carbohydrates spike blood sugar the most, compared to high-fibre carbs, or carbs eaten with protein and fat. When blood sugar rises, the pancreas releases the hormone, insulin, which brings glucose from the blood to the cells for energy. Extra glucose is stored as glycogen in the liver and muscles. After that, any extra glucose is stored as fat.
What Happens Long-Term When You Eat Too Much
Research shows that overeating, even in the short-term, can cause insulin resistance, in which cells are resistant to taking up the glucose that insulin is trying to deliver. This in turn keeps blood sugar levels high and over time can lead to conditions like obesity and type 2 diabetes.
Eating too much over time can also lead to leptin resistance. Leptin is a hormone, produced by fat cells that tells the brain you are full. The more body fat someone has, the more leptin they will have. However, in leptin resistance, the brain doesn't receive the signal from leptin, to stop eating. Therefore, appetite remains high leading to a cycle of continuing to overeat, which can lead to more weight gain.
What To Do When You've Eaten Too Much
What you do most of the time matters more than what you do every once in a while, so the odd large meal such as at a party at Christmas is not a problem. Taking a walk can help offer some relief, as can staying upright and avoiding lying down to reduce the risk of heartburn, or acid reflux. A glass of warm water can be helpful as can a herbal tea or other non-caffeinated drinks.
If you find that you are constantly overeating, pay attention to what you think is triggering overeating. Are you physically hungry or are you stress-eating?
Aim to eat every 3-4 hours and include protein, fibre and healthy fats at each meal. It is important to eat when we're hungry, but not starving. If you eat when you're starving, you're not giving the stomach time to tell your brain you're full. You're also more likely to reach for simple carbohydrates first because our blood sugar has dipped so low that your body is craving the quickest source of energy, sugar. Slow down while eating and try to take around 20 minutes to finish a full meal.
Being mindful of portions can help prevent this kind of behaviour. Having a snack, like a handful of nuts, or even a glass of water before a meal can help you feel less hungry at mealtime and can help you to manage portion sizes.
Eating too much can cause discomfort in the short-term but eating too much long-term can lead to weight gain, along with other metabolic issues such as insulin and leptin resistance and diabetes. Don't worry about overeating every once in a while, but if it becomes a habit, talk to your doctor who can help you determine the root causes and help provide solutions. (Source: https://www.eatingwell.com)
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