CHRISTMAS can be all about presents but for many of us, the food takes centre stage.
From mince pies to pigs in blankets, spuds and turkey, there’s a huge array of festive delights on offer. But coupled with the ‘all you can eat’ attitude of the season, this can create the perfect formula for overeating.
While it’s fine to eat a bit too much every now and again, over time it can have a detrimental impact on a person’s health.
First and foremost, overeating might affect the brain.
According to Dr Donald Grant, GP and senior clinical adviser at The Independent Pharmacy, the brain can be affected in various ways, instigating an unhealthy and potentially dangerous relationship between individuals and food.
One of these ways is reduced brain function.
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He told Sun Health: “A Harvard study from 2012 found that overeating could reduce brain function, with high-calorie intake linked to an increased risk of memory loss or impairment in the future due to insulin resistance.”
Insulin resistance is when your body’s cells don’t respond properly to the hormone insulin, so instead of keeping your blood sugar levels stable and within a healthy range, your blood sugar levels can rise.
If you don’t have diabetes, insulin resistance can increase your risk of diabetes and lead to diabetes if your pancreas isn’t able to produce enough insulin to overcome the resistance.
Insulin resistance has been linked to an increased risk of cognitive decline.
Recent research showed a high-fat diet can ‘rewire’ the memory of mice – suggesting the brain can be scrambled after just a few days of eating fatty foods.
Some fat is necessary in your diet, but frequently overindulging in the saturated kind – found in butter, cheese, crisps, pastries, cakes, double cream and coconut oil – isn’t doing your brain and body favours, experts say.
Cells in the brain’s memory hub, the hippocampus, become overactive after eating the equivalent of cheeseburgers and chips, which disrupt its usual processing.
And a fat-filled diet was linked to an increased risk of Alzheimer’s in a study by University of Rovira i Virgili.
If unhealthy foods make up a large part of your diet, this can impact the brain’s hormone levels, leading to imbalances, Dr Grant went on.
He said the habit can impact your brain in three other ways.
“It could cause stress, affect moods and disrupt quality of life,” he added.
Persistent stress and low mood can also spur overeating – or ‘stress eating’ – as they unleash hormones that drive us towards high-fat, sugary comfort foods, so it’s a vicious cycle.
Overeating doesn’t just affect the brain though – it can make people ill in a variety of ways.
Dr Grant explained: “It can cause people to become nauseous and may also cause acid reflux, heartburn and lead to fatigue.
“High calorie intake can also lead to digestive issues, causing bloating.”
He also warned: “Long-term overeating can increase the risk of developing dangerous chronic conditions, such as heart disease or obesity.
“This is due to the effects overeating has on blood sugar and cholesterol levels, leading to a heightened risk of stroke and hypertension.”
Other health risks of overeating
Other health risks associated with overeating include disruption to the gut’s microbiome, impacting the balance of bacteria.
An imbalance of gut bacteria has been linked to a variety of health problems, including digestive issues like diarrhoea, skin conditions like psoriasis, and mental health issues like depression and anxiety.
It can also impair the immune system, said Dr Grant, making people more susceptible to other illnesses.
He added: “Additionally, overeating could also impact sleep due to its effect on the digestive system.
“Poor sleep quality can then lead to increased stress, fatigue and an inability to concentrate, affecting people’s daily lives.”
Festive treats
While overeating repeatedly can cause health issues, Dr Grant said doing so occasionally is fine.
He assured: “In fact, around the Christmas period, many people do so without realising it, pushing their boundaries and eating more than they should.
“It’s common for people to do this from time to time, but it’s paramount to maintain a healthy relationship with food and ensure it’s balanced with a regular exercise routine and healthy lifestyle.”
Binge eating vs overeating
Overeating is considered a normal tendency for many individuals, such as having an extra helping at a meal even when you already feel full.
Binge eating is defined as recurring episodes of eating significantly more food in a short period of time than most people would eat under similar circumstances.
The episodes are marked by a lack of control.
It’s not about choosing to eat large portions, nor are people who suffer from it just ‘overindulging’.
Binges are very distressing, as people may eat a much larger amount of food than they want to and they may find it difficult to stop.
Signs of binge eating disorder
If you feel compelled to eat on a regular basis, you may have a binge-eating disorder.
This is a serious mental health condition where people eat without feeling like they are in control of what they are doing.
The main symptom is eating a lot of food in a short time and not being able to stop when full.
Other symptoms include:
- Eating when not hungry
- Eating very fast during a binge
- Eating alone or secretly
- Feeling depressed, guilty, ashamed or disgusted after binge eating
It’s also worth looking out for symptoms in other people.
Someone you care about may have an eating disorder if they:
- Change their behaviour or have changes in their mood
- Eat a lot of food, very quickly
- Try to hide how much they’re eating
- Store up supplies of food
- Put on weight (but this does not happen to everyone with binge eating disorder)
If you think you may have binge eating disorder, see a GP as soon as you can.
If you’re concerned that a family member or friend may have binge eating disorder, let them know you’re worried about them and encourage them to see a GP.
They can also get support through eating disorder charity Beat, via its helplines or email.
Source: NHS