Food is one of our greatest pleasures and for good reasons. It stimulates the reward system in our brains, like drugs and alcohol, providing pleasure, contentment, and a sense of satisfaction. The mechanism behind positive emotions is that drugs and food act on the dopamine circuits in our brains. Dopamine is our “happiness hormone.” Over time, we don’t simply experience the rewards but anticipate them, leading to addictive behavior.
Food addiction has several physical and mental characteristics that can be identified, like compulsive and uncontrollable behaviors. People addicted to food find themselves wanting more, prioritizing it over other important things in their lives, struggling to stop eating their favorite foods, and experiencing guilt after overeating. Food is a coping mechanism in response to negative emotions and life stressors. You feel helpless in the face of such a powerful affliction but remember that recovery is possible.
Both our cognition and reward systems play a role in food regulation, as these two forces are constantly chasing one another in all of us. On one side, we want to take care of ourselves by eating healthy, which promotes optimal health. Still, on the other, there is this powerful temptation to indulge our cravings for unhealthy convenience-type snacks. One way or another, we are responsible for deciding which part of this equation wins out. While it might seem like an overwhelming task at first, remember that integrating both factors is perfectly possible and can lead to a balanced life. We have the power to make the right choices that reflect our values.
Suppressing the rewarding effects of food is not just an abstract concept. A study used functional MRI (a technique to measure brain activity) to explore cognitive strategies for food craving regulation. Participants were shown images of palatable food. They were asked to either imagine delaying food consumption or focus on the long-term effects of not eating it. There was more brain activity in the areas associated with executive function or cognitive control. This suggests that understanding our relationship with food, how it is connected to long-term health effects, and our motivations for wanting it can be integral in combating cravings and reaching our goals. In short, we have power over our choices regarding eating behavior.
References
- Alonso-Alonso, M., Woods, S.C., Pelchat, M., Grigson, P.S., Stice, E., Farooqi, S., Khoo, C.S., Mattes, R.D. and Beauchamp, G.K., 2015. Food reward system: current perspectives and future research needs. Nutrition reviews, 73(5), pp.296-307.
- Yokum, S. and Stice, E., 2013. Cognitive regulation of food craving: effects of three cognitive reappraisal strategies on neural response to palatable foods. International journal of obesity, 37(12), pp.1565-1570.
