Binge eating plagues a lot of us. The post-meal or late night snack raids of Domino’s pizza, a box of Oreo’s, or a pint (or two) of Jenni’s ice cream has become a secret, shame-ridden ritual for many people, especially in places like the US where heavily processed food is more common and readily available.
For some people, it really is a harmless, occasional late night snack. For others, however, these binge eating habits can snowball into a collection of disorders colloquially referred to as binge, compulsive, or emotional eating, but may formally fall under Binge Eating Disorder.
But what’s behind this desire to binge? Why do 3M Americans struggle with what’s called Binge Eating Disorder (BED)?
The underlying factors causing BED are many and varied, and in this series, we’re focusing on two of them: hormonal imbalances and emotions. Today, we’re diving into the hormones that drive binge eating and how you can bring them back into balance.
Which hormones affect binge eating?
Hormones are chemical messengers that move throughout our body, signaling from the brain to various organs what needs to happen, and vice versa. When hormones are out of balance, it’s like they’re sending the wrong messages—eating when not hungry, eating past full, etc.
Dr. Mark Hyman termed the “four hormones of the apocalypse” which contribute to the desire to binge eat. They’re listed below with their various effects:
Insulin
The body manufactures insulin to process any form of sugar (glucose, sucrose, fructose) that you ingest. When you eat a sugary meal—pancakes with syrup for breakfast, for instance—your insulin will spike (a “sugar rush”), but then crash. That crash makes you hungry for food, even if you just finished a big (sugary) meal.
Leptin
Leptin is a hormone that signals to your brain when you’re done eating and are satiated. But ingesting high amounts of sugary, processed foods and carbs leads to leptin working less effectively. So even if leptin tells the brain “Hey, I’m full!”, a high-sugar diet makes the brain effectively ignore those messages from leptin. Hence, this leads to more eating without any brakes to control it.
Ghrelin
Ghrelin is what tells the brain when we’re hungry and ready to munch. It’s produced in the stomach and highly affected by sleep. Ghrelin imbalances lead to a constant feeling of appetite, even if your body doesn’t actually need food.
Peptide YY
Similar to Leptin, Peptide YY is another hormone which signals that you’re full. If it’s not produced enough or if its messages aren’t received by the brain, then we will likely overeat and constantly snack.
BONUS: Cortisol
We might have mentioned four horsemen earlier, but really, there are five. Cortisol is the hormone that’s produced under stressful conditions to help our body escape stress. The effects of cortisol on the body require more energy, which leads to more hunger and higher blood sugar levels. In part 2 of this series, we’ll talk more about the importance of cortisol in emotional regulation!
These hormones are all here to work for us, not against us. It’s just a matter of getting them back in balance so they can send their messages effectively.
How can I balance my hormones to curb binge eating?
Get enough sleep
Sleep is one of the BIGGEST factors affecting appetite. With decreased sleep, ghrelin production goes up! In other words, your brain is getting signals that your appetite is higher, even if your energetic need for calories hasn’t changed. Unfortunately, peptide YY production also goes down under sleep-deprived conditions, meaning you’re not getting the right signals to stop eating.
Aim for 7-9 hours of sleep per night, and notice how your appetite changes with adequate sleep!
Eat regularly
The intermittent fasting trend has some people skipping meals and eating within a small window, but the key is eating balanced meals regardless of your eating window to maintain your blood sugar. As a pre-diabetic, I do not do well on intermittent fasting beyond a 14-hour period (if I finish dinner by 7pm, I usually have to eat breakfast around 9am the next day) but this varies widely by individual. I have family members that easily fast for 18 hours and do not even realize it.
If you skip breakfast and feel tired and weak, then make it a goal to start eating a protein-full breakfast each morning. This will make it less likely for your appetite to spike late at night, and will keep your blood sugar steady.
Balance your meals
When you eat, ensure that you’re eating enough fiber, protein and healthy fats (you can read more about which fats to use in our blog post here). The combination of fiber (from veggies and complex carbs like beans), protein and healthy fat keeps your blood sugar steady.
Similarly, avoid highly processed, sugary foods, especially drinks! Everything in moderation of course—don’t feel like you have to cut out every bit of sugar from your life. Make an effort to decrease your sugar intake, however, as it can become addictive and fuel hormonal imbalances. Starting by cutting out any sugary sodas or coffees can help get your hormones and blood sugar back on track.
Regulate your stress
The stress-hormone cortisol often has a multiplier effect on worsening other parts of your physical health, including appetite and weight. If you find yourself eating when you’re stressed, consider adding more mindfulness into your habits with food. This means asking yourself things like: “Am I actually hungry? What do I feel in my body right now? Why do I want to eat this right now?”
Following that mindfulness moment, see if there’s another stress-reducing action you can take: a few minutes of deep breathing, a short walk, a conversation with a friend. Weave stress-relieving techniques into your daily schedule, too, to decrease your overall stress and better regulate your hormones! Check out our article on stress management here for more research-backed ways you can decrease stress.
Consider supplements
Some supplements can help you balance your hormones and blood sugar as well. Two in particular—Omega-3 fats and Vitamin D—can be especially helpful.
Omega-3 fats, typically found in fish oil supplements, can help fight insulin resistance and decrease erratic appetites. Here’s a high-dose omega 3 supplement that’s been third-party tested:
Vitamin D is another supplement that can work wonders for your health. It regulates hormones and balances insulin. If you find your stress weighing on your mental health, too, Vitamin D is often recommended to increase overall mood.
Medium dose (2000 IU):
High dose (5000 IU):
Binge eating can feel defeating and
shame-ridden, but when you realize that your body and hormones are driving you
to overconsume, some of that guilt can be mitigated as you’ll realize it’s not
just an issue of willpower. Use these tips to start balancing your hormones,
and check back on another post on how to manage the emotional components of overeating!