During the holiday season, we are presented with a myriad of tempting foods—much of which is unhealthy and can deplete our energy. With indulgent food and social events, the holidays become a perfect storm of tempting foods, social pressures and stress, amplifying what experts are now calling “food noise”—constant internal chatter about food, which can contribute to overeating, especially during the holiday season.
Internal ‘Food Noise’ And Self-Regulation
You don’t have to be a rocket scientist to know that healthy eating during the holidays improves wellness and productivity. Good nutrition, along with ample sleep and good exercise, provide fuel that promotes your health, mood and mindful productivity at work.
“Connection between food and mood is becoming not only more well known, but also more well researched,” according to Dr. Teralyn Sell, brain health expert, “It is no secret that inflammatory foods such as sugar have played a pivotal role in physical health, and now we have made the connection to mental health as well. Neurotransmitter pathways (brain chemicals such as dopamine and serotonin) rely on a variety of nutrients to create the transmission. You are what you eat is a catchy saying, but one that holds true. Your mood relies on your food.”
I spoke by email with registered dietitian nutritionist Jordan Anthony, MS, RDN at Ahara Med. She told me that “food noise” mind chatter interferes with the ability to make healthy choices and increases stress and anxiety around eating. Anthony shared with me the chatter to be aware of if you suffer from “food noise” during the holidays:
- Thinking about when, what or how much to eat
- Not being present in your current meal—constantly thinking ahead about what you will eat
- Obsessing over calories and portion sizes
- Feeling guilty after eating something
- Comparing “good” versus “bad” foods
Scientists have known for years about the direct link between diet and mental and physical health. Studies show when you’re trying to break a habit such as “food noise,” it can often trigger what scientists call the “what-the-hell effect” and turn a minor slip into a major relapse.
Janet Polivy at the University of Toronto put the what-the-hell effect under scientific scrutiny. She served dieters unusually large slices of pizza to compare with non-dieters who were served smaller slices. When a plateful of cookies came their way, dieters were inclined to eat more of the sweets than non-dieters. Turns out the dieters saw the excessive pizza that they’d already consumed as a license to pig out.
Once provoked into a bad mood, you’re more likely to give up on your goals and engage in overeating so you don’t have to keep feeling bad about failing. The bad mood eclipses your goal of breaking a bad habit. And the what-the-hell attitude gives you a way out—permission to return to whatever habit you’re trying to change that comforted you in the first place.
‘Food Noise’ And Self-Talk
The emotionally reactive monologue running in our heads might eviscerate us for eating another slice of pizza, but compassionate self-talk is more likely to help us stay on course. Neuroscientists tell us that the way we use our inner voice makes a difference in our degree of self-regulation.
Studies show if you use objective or distanced self-talk—refer to yourself by name like, ”Bryan, you can do this” or as a third-party like you, he or she—it neutralizes the rumination and helps you gain food impulse control. But when you use the first-person pronoun I in your self-talk, you continue to identify with the mind chatter.
Research also shows that distanced self-talk gives dieters, compared to non-dieters, a self-control strategy that encourages healthier eating and non-dieters make healthier food choices using the same self-control strategy. And when self-talk is positive and nurturing, it increases the likelihood that, compared to someone using first-person pronoun self-talk, you will have greater success with breaking the habit.
How To Manage ‘Food Noise’ During The Holidays
In an email to me, registered dietitian nutritionist Jordan Anthony, MS, RDN at Ahara Med., emphasizes that quieting food noise isn’t only about physical health; it’s a mental health victory. Anthony cites a correlation between reduced food noise and improved mood, self-confidence and mental well-being, helping people approach the season with less stress and more joy. She offers practical ways to address food noise during the holidays at home or at the office.
- “Start your day strong with a well rounded breakfast. Breakfast should include protein + fiber + nutrients. Examples would include chia seed pudding with berries + walnuts, scrambled eggs with sauteed vegetables, whole grain avocado toast with a side of cottage cheese, or plain greek yogurt topped with berries and nuts.”
- “Pack a balanced nutrient dense lunch that is loaded with protein + fiber to ensure you stay full while at work. Examples are salad with leafy greens, quinoa, roasted chicken, an array of vegetables, and an olive oil based dressing for healthy fats. Another easy to make option could be a whole grain wrap with chickpea tuna salad, sliced vegetables, and avocado.”
- “Have snacks on hand for when you start feeling hungry to avoid grabbing typical office snacks like donuts, chips, and soda. Some great options include an apple with a handful of nuts, hummus with sliced vegetables, or roasted edamame with a hard boiled egg.”
- “Hydrate. Be sure to drink water throughout the day, which can help you feel full. If plain water bores you, add things like lemon juice, sliced cucumbers, or fresh mint. Also having sparking water like Spindrift is a great way to decrease soda consumption.”
- “If you feel overwhelmed by food noise try a mindfulness meditation. Apps like headspace have a Mindful eating course, which can help you stay present while enjoying your food.”
- “Move during work day- stand up at your desk, stretch at desk, go on a walk and get fresh air.”
- “Medication. If all else fails, GLP-1 medications, known for their effectiveness in weight management, also work to suppress food noise by reducing cravings and intrusive food thoughts, creating a more mindful approach to food. Recent research from George Washington University highlights the impact GLP-1s have on reducing food noise, with 76% of people on GLP-1 medications reporting a remarkable reduction in intrusive food thoughts, enabling them to make healthier food choices.”
During the holidays, try to practice psychological distance from your emotional brain’s egocentric “I” perspective and get a more objective story from your thinking brain’s point of view. It will make you calmer, clear-minded compassionate, and you will have more confidence and courage to overcome “Food Noise.” Happy Holidays!