Health eating is necessary to ensure that the body obtained the energy for daily activities, tissues, cells and damaged compensation, and disease prevention, and the food is one of the basic needs of humans that can not be abandoned, but what will happen if In our present time, the great diversity of food varieties and provide fast food from the temptations that individuals have expected to expect to overflow, and not to adhere to the size of the quotas to be addressed during the day and may have an over-meal of the food
7 harmful effects of overeating
Knowing the effect of overeating on the body may contribute to controlling this habit, and in what follows a mention of a group of these harmful effects:
Hunger regulation disorder in the body: Two types of hormones control hunger, namely: the hormone leptin, which suppresses hunger, and the hormone ghrelin, which stimulates appetite. With pleasure, this hormonal disruption makes determining when the body needs food difficult.
Disruption of brain function: Several studies have indicated that the persistence of overeating and obesity may lead to a decrease in mental abilities in the elderly compared to other people who do not overeat, but this result needs more research.
Incidence of flatulence and frequent gases: Excessive eating may expose the digestive system to stress, and stimulate the occurrence of bloating and the accumulation of gases, and the speed in eating is one of the most important reasons leading to the consumption of large quantities of it, and the occurrence of problems with flatulence and gases.
Feeling nauseous: Research has found that an adult’s stomach is empty, it holds approximately 75 ml, and yet it can expand and withstand a volume of up to 950 ml, and these numbers change depending on the size of the body and the amount of food consumption, and when eating a large meal and starting to reach the upper limit Stomach bite A person may suffer from indigestion or nausea, and in severe cases nausea stimulates vomiting to get rid of pressure inside the stomach, and this means that eating a large meal may lead to nausea due to an increase in its size in the stomach and upset of the digestive system.
High risk of developing diseases: Overeating constantly may lead to obesity and increase insulin resistance in the body, and these factors in turn lead to a higher risk of developing metabolic syndrome, which is a group of health problems that increase the chance of developing heart disease and health diseases Others, such as stroke and diabetes.
Feeling sleepy: Individuals suffer from fatigue and laziness after overeating, and the reason for this may be due to high insulin levels and a slight decrease in sugar levels after completing a large meal, and it is associated with the phenomenon of reactive hypoglycemia, and this condition is also accompanied by a feeling of drowsiness Headache, rapid heart rate, lethargy.
Accumulation of excess fat in the body: It is one of the common damages of overeating, and results from consuming large quantities of calories that exceed the amount that an individual must consume daily, especially with regard to the consumption of carbohydrates and fats.
Tips to prevent overeating
Overeating occurs for several reasons, and there are a group of methods that can be followed to avoid it as much as possible:
Eat slowly: This gives the brain more time to realize that the stomach is full and feel full.
Eliminate the temptations that stimulate overeating: such as providing unhealthy foods in the refrigerator, freezer, or cupboards, and replacing them with healthy foods.
Make sure to drink adequate amounts of water: It is possible that an individual will begin to eat food when he feels thirsty.
Refrain from drinking alcohol: It can be a cause of an increase in the appetite for food.
Reducing stress: This can be achieved by following a number of methods, including: relaxation techniques such as yoga and meditation, exercising, or seeking help from friends and family.
Eating regularly: Missing meals may cause you to overeat at other meal times, which leads to gaining extra weight.
Eat foods rich in protein: such as meat, poultry, nuts, lentils, beans, and yogurt.
Make sure to eat foods rich in fiber: whole grains, oats, vegetables, and fruits.
Reducing distraction while eating: By focusing on eating, busyness and distraction can cause overeating.