Need help social distancing yourself from your refrigerator?
If you’re one of many people suddenly sheltering at home during the COVID-19 pandemic, you might have discovered new ways to communicate with coworkers or entertain your children.
You also might have discovered how convenient the refrigerator has become.
There’s little doubt that being at home 24/7 presents an opportunity to overeat, especially now that many of us have overstocked our pantries and freezers. Coupled with the fact that gyms are closed in most areas, many of us will find it challenging to stay in shape when we’re at home most of the day.
It’s also more likely that you might be subject to stress-eating, an unbalanced way of eating that’s more about reacting to emotions than about fueling your body. If you’re working at home, home schooling or perhaps facing unemployment, you might find you’re more stressed than usual.
We joke about “eating our feelings,” and it’s true that if we don’t have effective coping skills for managing stress we may use food as a way to relax or avoid painful feelings. Overeating often occurs at night when our self-control is depleted after a long day. Some people also respond to stress by under-eating, so it's important to find ways to manage stress.
Nutrition can have a big effect on our mood. If you’re on a very restrictive diet, you may be “hangry” or depressed. If you’ve overeaten, you may feel guilty. Sometimes we view food as a reward, but it’s not rewarding to get so full that we feel sick.
Let’s look at some ways you can manage your stress, exercise your body and eat properly when you're at home.
- Set up an eating routine: It’s important to follow a routine with eating. Dietitians often recommend eating every 3-4 hours in a combination of meals and snacks, with a balance of carbohydrates, protein and fat. If you find yourself eating more frequently than normal, structure a routine to spend time away from the kitchen.
- Practice mindful eating: Eat slowly while sitting at a table, noticing the present with your five senses, with no distractions (particularly no TV or computer) other than conversation with dining companions. The coronavirus outbreak may present an opportunity for mindful family meals that we didn’t seem to have time for before the crisis.
- Create a new exercise routine: Many of us won’t be able to hit the treadmill or swim a few laps for a while, so we’ll need to find new activities. Look for aerobics training videos on your streaming devices. Or listen to engrossing audiobooks while walking outside.
- Don’t isolate yourself. Find ways to connect with others while you keep an appropriate social distance. Maybe it’s a walk with a neighbor, or regular email or Facebook chats with colleagues and friends.
- Eat when you’re hungry and stop when you’re full.
- Get creative with food by trying new recipes or holding your own “Chopped” contest.
- Cook more but eat smaller meals more frequently. Eat mindfully.
- Don’t view food as good or bad. Food is fuel. Use everything in moderation.
- Don’t eat every meal in front of a screen.
- Don’t criticize your body, and don't berate yourself for imperfections. Treat yourself with compassion.
Jennifer Carter is a sports psychologist at The Ohio State University Wexner Medical Center and an associate professor at Ohio State's College of Medicine.
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