{"id":31163,"date":"2013-02-07T17:33:37","date_gmt":"2013-02-07T17:33:37","guid":{"rendered":"http:\/\/www.ou.org\/life\/?p=31163"},"modified":"2017-04-27T08:11:24","modified_gmt":"2017-04-27T13:11:24","slug":"food-as-a-drug-part-ii-alan-freishtat","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/food\/food-as-a-drug-part-ii-alan-freishtat\/","title":{"rendered":"Are You Addicted to Food? (Part II)"},"content":{"rendered":"

Last week, we discussed the brain\u2019s role in food addiction<\/a>.\u00a0<\/em>As noted, there is a category of food that seems to be more addictive than others called hyperpalatables. \u00a0Is sugar as addictive as heroin or cocaine? \u00a0Animal studies say yes. \u00a0So how do we withdraw from these foods? \u00a0The key is something called EPIGENETICS. \u00a0<\/em><\/p>\n

Researchers at the Washington University School of Medicine in St. Louis first performed a study on almost 40,000 people in the early 1990s. \u00a0They found that addictive genes had NO impact on body weight. \u00a0People were just as likely to be obese whether they came from a family with addiction or not. \u00a0But when a follow-up study of 40,000 other subjects 10 years later was done, the picture was very different. \u00a0Subjects were 30%-40% more likely to be obese if they had addiction in the family. And for women, the chance was 50% greater. \u00a0So, what changed?<\/p>\n

Our genes didn\u2019t change in 10 years. \u00a0But there were changes in our environment that switched on individual genes. \u00a0This is known as epigenetics.<\/p>\n

The basis of epigenetics is environmental cues. \u00a0For instance, if you live in a community where there is opportunity for consumption of fresh foods and people exercise, the genes that control your weight operate as they should, and you can enjoy a fit and healthy body.<\/p>\n

\"Bitten<\/p>\n

But let\u2019s look at the opposite example: You start your day with a disagreement with someone, and then you run out the door without breakfast, drive to your destination, arriving hungry. \u00a0You sit down at your desk. \u00a0At this point, levels of acetylcholine and cortisol, both stress hormones that trigger hunger, reach very high levels. \u00a0To undo the \u201cpain\u201d of your disagreement and now, pressing hunger, you go for a quick fix of some food that is generally fatty, sugary or salty.\u00a0The more this cycle repeats itself, the more it reinforces itself.<\/p>\n

You can\u2019t change the genes you are born with, but you can change the genetic expression.\u00a0According to Dr. Pamela Peeke, M.D., lifestyle choices powerfully influence genetic expression – and most important, they are passed on to children. \u00a0We can use these principles to recover from food addiction by using an integrative mind-body approach. \u00a0Dr. Peeke recommends the \u201c3 Ms”: Mind, Mouth, and Muscle.<\/p>\n

MIND.<\/strong> Stress can have a significant impact on the prefrontal cortex (PFC) of your brain. Reducing stress returns the PFC to normal function. \u00a0Reducing radical stress is a key element in this process, and is a top priority. \u00a0This will regulate the amount of dopamine released in your brain.<\/p>\n

By using mindfulness-based stress reduction techniques, we increase the size of the regions of the brain that help us learn, remember, stay calm and understand other people\u2019s perspectives. \u00a0By engaging in these techiques, we can reclaim a hijacked reward system and sustain our recovery from food addiction.<\/p>\n

A strong and well-trained PFC has a better chance of helping us make the right choices, steer clear of hyperpalatables and select fresh, whole, life-promoting foods.<\/p>\n

MOUTH.<\/strong>\u00a0Choose the right foods. \u00a0In order to do that, our brain needs an abundance of omega-3s. \u00a0These fatty acids ensure that cell membranes will be flexible enough to let in other nutrients.<\/p>\n

An animal study in 2010 by Davis (et al) found that rats fed a diet low in omega-3s had reduced density of the dopamine receptors in the ventral striatal section of the brain, an area closely associated with impulsivity. \u00a0Consuming more omega-3s will give you a stronger PFC. \u00a0We recommend getting them from whole foods as much as possible, such as salmon, tuna, walnuts and flax seed.<\/p>\n

MUSCLE.<\/strong> \u00a0Regular physical activity increases the body\u2019s production of BDNF, and this brings a higher functioning PFC. \u00a0For someone trying to withdraw from food addiction, or any other addiction, this is the most important component. \u00a0Even 5-minute walks or 30 jumping jacks reduce the intensity of withdrawal symptoms.<\/p>\n

Researchers now believe that exercise alters the reward circuits in the brain to the point that treadmill walking has been able to substitute for certain drugs. \u00a0It also decreases cravings, compulsiveness and emotional ups and downs.<\/p>\n

One study showed that after a year of taking 40-minute walks times a week, the hippocampus–the part of the brain that converts short-term memory into long-term memory and controls spatial navigation in the brains of older adults–grew by 2%, reversing their brains\u2019 aging process by almost 2 years. Those who were sedentary experienced brain shrinkage by approximately the same percentage.<\/p>\n

As Yale University professor Dr. Kelly Brownell states: \u201cFood can act on the brain as an addictive substance. Certain constituents of food, sugar in particular, may hijack the brain and override will, judgment and personal responsibility.”<\/p>\n

Food addiction is real, but it\u2019s not an excuse. We cannot blame poor habits on addiction. We need to take responsibility for our health at any cost. \u00a0The basic weight loss formula of fewer calories consumed and more calories expended still applies. \u00a0The need for exercise goes beyond conquering food addiction–it’s needed for our health in general. And our exercise needs to be both aerobic and muscle-building. \u00a0Reducing and managing stress is vital to all aspects of our health and weight loss.<\/p>\n

Overcoming food addictions is hard work. \u00a0It will probably require help from the proper professionals. \u00a0By eradicating and withdrawing from food addictions, you will dramatically change your life for the better.
\n<\/em><\/em><\/p>\n

 <\/p>\n

\n

\"image\"<\/p>\n

Alan Freishtat<\/strong> is an A.C.E. CERTIFIED PERSONAL TRAINER and a BEHAVIORAL CHANGE and WELLNESS COACH with over 19 years of professional experience. Alan is the creator and director of the \u201c10 Weeks to Health\u201d program for weight loss. He is available for private coaching sessions, consultations, assessments and personalized workout programs both in his office and by telephone and skype. Alan also lectures and gives seminars and workshops. He can be reached at\u00a002-651-8502<\/a> or 050-555-7175<\/a>, or by email at\u00a0alan@alanfitness.com<\/a> Check out the his web site \u2013www.alanfitness.com<\/a> US Line: 516-568-5027<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

What are epigenetics, and how can they help you break free?<\/p>\n","protected":false},"author":469,"featured_media":57308,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_cloudinary_featured_overwrite":false,"footnotes":""},"categories":[7,15],"tags":[],"class_list":["post-31163","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-mental-health"],"yoast_head":"\nAre You Addicted to Food? (Part II) - OU Life<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ou.org\/life\/food\/food-as-a-drug-part-ii-alan-freishtat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Are You Addicted to Food? 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