New Year, new resolutions.
Fresh beginning is always a good opportunity to start making changes in life. For sure, many have made a plan for ‘better me’ – new diet, new exercise regime, new habits. Easier said than done, especially if we still unconsciously follow the old routines.
A good example is a food choice. How many of us wanted to try a new diet, to help lose some pounds?
On the other hand, who doesn’t like a cheesy pizza on fluffy dough with a drizzle of garlic mayo for dinner?
As we see, life can be hard. Especially when it comes to making good choices.
We all want to be fit and slim. Also, we want to eat comfort foods. No matter how much we try, we fail to overrule our biology and temptations for, how high caloric foods, nowadays widely available.
Why we crave them so much?
Not only because of their tasty smell and look, they also cheer us up and makes us feel better. At least for a while. It’s pretty sad, that those foods do not help us with being heathier and fitter. Despite additional hours spend at the gym and excess sweat, our weight goes up, together with risk for obesity, diabetes and heart disease.
Is there nothing we can do? For sure we cannot escape human biology, however we try out to employ some lifehacks to deal with impulse, which trigger us to choose comfort food as escape from problems.
Are you ready for new year challenge of developing self-control habit to support any of your wish for year 2020?
Driven by impulse
Impulsive behaviour, impulsive decision, even impulsive eating. It’s terrifying, but each of our action seems to be driven by impulse, but what does it really mean?
Firstly, let’s explain concept of impulsive behaviour. Briefly, impulsive behaviour is aresponse without forethought of possible consequences, which might arise from that response. Usually, it can be initiated by impulse, a trigger which cause us to ‘first act, then think’. Because it happens so quickly, we have no time to realize, what actually we are actually doing, what results in unwanted actions, usually performed in rush.
Not will-power but biological mechanism drives impulsive behaviour
Should be blame our low willpower or self-control for impulsive behaviour? Not necessary.
Maybe ability to control own actions might determine, whenever we respond to trigger or not, actually scientists have shown, that specific neurological pathway, could be responsible for that.
Recent research has found a link between brain region, known as ventral hippocampus (vHP), which might be in control of impulsive behaviour, more specifically impulsive eating and also, might play role in establishing motivation for choosing highly palatable food(Noble et al., 2019).
Science of impulsivity
Developing habitual choices impact on neural pathway in our brain. Being more specific, impulsivity can be regulated by biological compound, a melanin-concentrating hormone secreting by lateral hypothalamic neurons, in the ventral hippocampus subregion (vHP) of the brain (Noble et al., 2019).
Moreover, researchers discovered that either site-specific upregulation or chronic downregulation of melanin-concentrating communication to the ventral hippocampus subregion, increases impulsive response. Furthermore, that specific neural circuit, that might further pursue research, what allow to map the link between the impulsivity circuit and reward system in the brain.
Despite the fact, that this discovery comes from initial studies, the results are promising, especially for the development of better-targeted treatments for psychiatric disorders, in which impulsivity is a core issue (Science Daily, 2019).
Food as trigger
Impulsive behaviour is a part of human life, and it happens to everyone, from time to time. However, if it happens too often, it might be a sign of psychiatric disfunction or serious disorders, including drug addiction, gambling, attention-deficit hyperactivity and Parkinson’s disease (Dalley and Robbins, 2017).
Interestingly, impulsivity alone has been identified as potential risk factor for developing eating disorder (Waxman, 2009), which can be initiated by physical or emotional impulse, and might result in excessive food intake, known as over-eating (Guerrieri et al., 2007), as well as binge eating, weight gain (Nederkoorn et al., 2010) and obesity (MacKillop et al., 2016).
We know now, thatexcessive intake of foods (especially comfort foods as well) in one go, can be initiated by specific impulse, which can be simply as watching TV. It means, that every time the impulse will appear, we repeat our activity.
Usually, the amount of eaten food is controlled by the brain, however in this case, impulse steer our desire to eat. Therfore, our food intake is controlled by the impulse, and cannot be overtaken by physiological feeling of fullness.
Interestingly, people who struggle with maintaining adequate body weight or they overeat have been found to be less effective in self-control activities in general. Therefore, they are more vulnerable to temptations of typical Western diet, which is based on widely available high caloric foods (Caton, Ball, Ahern & Hetherington, 2004).
Food, as reward for hunger
Hunger motivates us to seek food (Raynor & Epstein, 2003). Now, in the times when food is available elsewhere, hunger is no longer treated as necessary to survive. In the past, finding something to eat, made food a reward (Siep et al., 2009), what was associated with a positive feeling of fullness and satisfaction (Stafford & Scheffler, 2008).
In recent times, we can eat any time and anything, what we want. As western society we are tempted to buy more and consume more (Johnson et al., 2012). We are living in ‘obesogenic’ environments, where weight gain is likely to be inevitable without a degree of self-monitoring and cognitive control over the food we eat. Easy access to food makes difficult for us to control our cravings and temptations. Due to low self-control ability, we fail to control ourselves, and even on moderate hunger, we tend to overconsume foods, and buy more snacks (Nederkoorn et al., 2009).
Hunger is no longer motivator to eat. Also, hedonic aspects like taste, pleasure and reward can be an effective trigger (Appelhans, 2009). Especially, appetizing food appears to be a strong drive for extended consumption (Hofmann et al., 2009), which can be only overruled by a higher order inhibitory control system, like our ability to self-control. When our self-control is not strong enough, hedonic drive simply dominates us (Hofmann, 2009).
How to shot down impulsivity?
In order to resist temptations, we need to do some serious work on our self-control, which will help us in making healthy choices, and also will make us more effective in getting things done.
What is the magic recipe? Practice, practice and practice. However, they are some other small tips, which can aid process of identifying impulses.
The best practices, which you can employ, might be a good opportunity to learn about your impulsive behaviour, what helps you to recognize your triggers, and avoid risky situations.
Mindfulness and deep breathingseem to be a good strategy to bring focus to your life and make conscious decisions. Also, getting enough sleep might help to reduce stress and irritation during the day. Writing thoughts on the paper and naming triggers might bring control into your life and help you to remember about things to do.
Self-control is good for you
Did you know that high levels of self-control are related to more academic success, higher level of overall well-being and health-related outcomes?
In terms of health benefits, ability to control own behaviour, seems bring more success in making healthy food and lifestyle choices. Can even reduce risk of obesity! In contrast, if you struggle with low self-control you might be prone to develop unhealthy behaviors, such as engaging in unprotected sex, indulging in alcohol, and consuming sugary and fatty foods (Salmon and Fennis, 2014).
When it comes to self-control over eating behaviours, ability to make conscious choices is essential to thrive in the environment full of palatable food. Therefore, food restraint is an effective way to maintain a healthy lifestyle. Nevertheless, our food decisions are often made mindlessly in an impulsive way (Salmon and Fennis, 2014).
Self-control brings benefits not only for weight loss. Improvements in self-regulatory skills can transfer from one domain to another. For example, ability to delay reward is a valuable approach in improving our adherence to healthy habits, like increasing physical activity, adding more fruit and vegetable to the diet, smoking cessation and reduction in alcohol consumption.
How to practice self-control?
Self-control skills makes us healthier, fitter and smarter. Without the doubt, those benefits are very motivating, however what we should do to get there?
Regular practice is a key
Exercising self-control acts thought out the day increase its strength. Starting off from even small acts like inhibiting urges and temptations can modify our feelings and thoughts (Muraven, 2010). Doing it on daily basis, will not only improve your wellbeing but help to establish control over own behaviours.
A good example is to practice self-control over eating habits. In this case, you can try out to finish meal being 80% full; or skip extra portion of dessert. You might find this task slightly more challenging, because in this case you will need to override physical discomfort.
Another idea is to use nondominant hand, for example during writing. This task actually helps you to regulate use of stereotypes and old habits. You can apply the same strategy doing for physical training, by simply shaking up a bit gym routine or adding new exercise (Muraven, 2010).
Challenge yourself
Beginning of New Year, 2020. Time to make list of annual resolutions …
Do you want to do something differently or you are tired of annual failure?
Maybe instead trying to find next diet or gym routine, you might want to define and gradually overrule your impulsive reactions, which makes you stick with your old habits?
What about new resolution of taking control over own behaviour (Logan & Cowan, 1984), which in long-term, will help you to reach any of your goals?
The choice is yours.
Some references:
Article was based on: Can't stop putting your hand in the candy dish? Scientists may have found why. Science Daily. Full article can be found here:https://www.sciencedaily.com/releases/2019/10/191029104757.htm
Real-World Strategies: “How I Stop Being So Impulsive”. Attitude. Available at: https://www.additudemag.com/how-do-i-stop-being-impulsive-adhd/
Hendrickson KL, Rasmussen EB. Mindful eating reduces impulsive food choice in adolescents and adults. Health Psychology. 2017, 36(3), 226–235.
Full publication is available here: https://psycnet.apa.org/record/2016-52932-001
Noble EE, Wang Z, Liu CM, Davis EA, Suarez AN, Stein LM, Tsan L, Terrill SJ, Hsu TM, Jung AH, Raycraft LM, Hahn JD, Darvas M, Cortella AM, Schier LA, Johnson AW, Hayes MR, Holschneider DP, Kanoski SE. Hypothalamus-hippocampus circuitry regulates impulsivity via melanin-concentrating hormone. Nat Commun. 2019 Oct 29;10(1):4923.
Full scientific paper you can find here: https://www.ncbi.nlm.nih.gov/pubmed/31664021
Check out more information about impulsive behaviour:
Dalley JW, Robbins TW. Fractionating impulsivity: neuropsychiatric implications. Nat. Rev. Neurosci. 2017;18:158–171.
Guerrieri R, Nederkoorn C, Jansen A. How impulsiveness and variety influence food intake in a sample of healthy women. Appetite. 2007;48:119–122.
Nederkoorn C, Houben K, Hofmann W, Roefs A, Jansen A. Control yourself or just eat what you like? Weight gain over a year is predicted by an interactive effect of response inhibition and implicit preference for snack foods. Health Psychol. 2010;29:389–393.
MacKillop J, Weafer J, Gray J, Oshri A, Palmer A, de Wit H.The latent structure of impulsivity: impulsive choice, impulsive action, and impulsive personality traits. Psychopharmacology (Berl.) 2016;233:3361–3370.
Hofmann W, Friese M, Roefs A. Three ways to resist temptation: The independent contributions of executive attention, inhibitory control and affect regulation to the impulse control of eating behavior. Journal of Experimental Social Psychology. 2009, 45, 431– 435.
Appelhans BM. Neurobehavioral inhibition of reward-driven feeding: Implications for dieting and obesity. Obesity. 2009, 17, 640 – 647.
Nederkoorn C, Guerrieri R, Havermans RC, Roefs A, Jansen A. The interactive effect of hunger and impulsivity on food intake and purchase in a virtual supermarket. International Journal of Obesity. 2009, 33, 905–912.
Stafford LD, Scheffler G. Hunger inhibits negative associations to food but not auditory biases in attention. Appetite. 2008, 51, 731–734.
Siep N, Roefs A, Roebroeck A, Havermans R, Bonte ML, Jansen A. Hunger is the best spice: An fMRI study of the effects of attention, hunger, calorie content on food reward processing in the amygdala and orbitofrontal cortex. Behavioral Brain Research. 2009, 198, 149 –158.
Raynor HA, Epstein LH. The relative-reinforcing value of food under differing levels of food deprivation and restriction. Appetite. 2003, 40, 15–24.
Guerrieri R, Nederkoorn C, Stankiewicz K, Alberts H, Geschwind N, Martijn C, Jansen A. The influence of trait and induced state impulsivity on food intake in normal-weight healthy women. Appetite. 2007, 49, 66 –73.
Logan GD, Gowan WB. (1984). On the ability to inhibit thought and action: A theory of an act of control. Psychological Review. 1984, 91, 295– 327.
Salmon SJ, Fennis BM. Health on Impulse: When Low Self-Control Promotes Healthy Food Choices. Health Psychology, 2014, 33(2); 103–109.
Waxman S. A Systematic Review of Impulsivity in Eating Disorders. Eur. Eat. Disorders Rev. 17 (2009) 408–425.
Muraven M. Building self-control strength: Practicing self-control leads to improved self-control performance. Journal of Experimental Social Psychology 46 (2010) 465–468.
Johnson F, Pratt M, Wardle J. Dietary restraint and self-regulation in eating behaviour. International Journal of Obesity (2012) 36, 665–674.
Comments
Post a Comment