Comfort eating is triggered by nurture, not nature

The portrayal of a heartbroken woman devouring a tub of ice cream under a duvet is a well-established television cliché – think Bridget Jones. That’s probably because it’s actually quite a common behaviour: 38% of adults say that they eat more when stressed or sad.



You may be all too familiar with the scenario: you’ve had a particularly gruelling day at work, or you’re in the throes of a devastating breakup, and you reach for your favourite food for comfort. Scientists call this tendency “emotional overeating”, reacting to negative emotions such as stress or sadness, with the desire to eat highly palatable food. The problem is that it increases your risk of becoming overweight: regularly eating a large number of additional calories for reasons other than hunger will do your waistline no favours.

We know from previous research that a tendency to eat for comfort begins in early childhood, but we know very little about where this actually comes from, especially during the important formative years. To find out more, we recently conducted two studies of emotional overeating in children from the UK and Norway. In one study of British twins, we looked to see if this tendency is shaped more by our early environmental experiences, or genetic predisposition. In the other study of Norwegian children, we looked to see if parents play a role by offering food as a source of comfort to their young children.

Fixing the problem

It is useful to understand how our tendencies are shaped; this knowledge provides guidance about where to focus efforts to stop problem behaviour from developing in the first place. A powerful method for understanding how genes and environments shape our traits is comparing identical and non-identical twin pairs.

Treats can be tricky. www.shutterstock.com

Identical twins share 100% of their genes, while non-identical twins share about half of their genes – the same proportion as regular siblings. But both types of twins are raised in the same environment and share similar experiences. For example, they are the same age and raised in the same home.

Researchers can therefore compare how similar the two types of twins are to establish the extent to which genes and environments shape emotional overeating (or any other trait of interest).

If identical pairs are more similar to each other in behaviours (such as emotional overeating) than non-identical twin pairs, this indicates that genes play a role. However, if both types of twins show equivalent similarity, it can be implied that the environmental experiences shared completely by twin pairs, such as upbringing, are more important in influencing behaviours.

To find out about the role of genes and environments in shaping emotional overeating in childhood we analysed data from the Gemini study, a large study of over 2,400 British families with twins born in 2007. Parents rated their twins’ tendencies to emotionally overeat when they were toddlers (16 months), and again when they were five years old. Results showed that the most important influence on the tendency to comfort eat as a child was the environmental experiences shared by twins. Genes were unimportant.

Using food to soothe

Early environmental experiences that lead to comfort eating are likely to involve early feeding experiences. Many parents use food to soothe their child’s distress – such as offering a favourite food for comfort when their child has hurt themselves. Researchers call this “emotional feeding”. But using food to soothe may inadvertently teach the child to apply the same tactics themselves when in distress.

A child who is repeatedly fed when he or she is upset or expresses negative emotions learns that eating helps to regulate emotions, and so might learn to comfort eat. To test this theory we studied parents’ emotional feeding and their children’s emotional overeating in nearly 1,000 families from Trondheim, Norway.

Parents rated their tendency to offer their children sweets or snacks to calm them down or cheer them up, as well as their children’s tendency to emotionally overeat. Parents answered these questions several times when their children were six, eight and ten years old.

Our analysis of the results showed that emotional feeding does encourage children to emotional overeating tendencies. Children whose parents often used food to soothe them displayed more emotional overeating as time went on.

The discovery that comfort eating in childhood is learned, not inherited, suggests that it can be prevented. We need to help parents find alternative strategies for comforting their distressed child in healthy and nurturing ways. Of course, the next stage of research would be to find the alternatives that can work best.

Moritz Herle, PhD candidate at the Department of Behavioural Science & Health, University College London, UCL; Alison Fildes, University Academic Fellow, University of Leeds; Clare Llewellyn, Lecturer in Behavioural Obesity Research, UCL, and Silje Steinsbekk, Associate professor, Norwegian University of Science and Technology
This article was originally published on The Conversation.

Abused white woman in death has found her peace

Many of my friends will remember Natasha, the young girl who had her leg amputated about two years ago.  About five weeks ago Natasha became very ill, and her mother took her to the hospital.  Since being there, she deteriorated, and today, her mother told me she has died. 

I knew Natasha for many years, and all through the traumatic and happy times, she remained a young woman seeking to walk in the light. Today, I believe that she is finally in the light, and in death has found her peace.

You can read Natasha's story - 

Abused white woman urgently needs help

8 Things to Remove from Life

1. Excuses
We don’t blame others for our life. We are fully responsible for our own life and situation. We hold the power to significantly improve our life. When you make up excuses, you are lying to yourself, which will hold you back from fulfilling your dreams.

2. Perfectionism
Trying to achieve perfection is a waste of time. Instead of worrying about the mistakes that you have made, simply focus on trying to better yourself with small steps. No one is perfect, but anyone can make the decision to be a better person.

3. Fear
Many people keep quiet during discussions when they want to say something; they avoid taking risks; and they always think about the worst-case scenario. This fearful attitude will stop you from achieving your full potential, so remove it from your life and be brave instead; speak up, voice your thoughts and actively chase your dreams.

4. The Need To Control Everything
You can’t control everything and trying to do so is a futile task. It will only make you feel stressed, upset and frustrated. Instead of trying to control everything around you, make an effort to care less about the things you can’t control and focus on the things that you can.

5. A Fixed Mindset
Lots of people have a fixed mindset and they make no effort to learn more or change their perception. This makes them hard to become more successful as their mindset is stuck in the past. Try to embrace knowledge and learning, and remember that you can always become wiser.

6. The Desire For Overnight Success
Some people believe that the majority of successful people became successful overnight or by chance. While luck can certainly play its part, you can’t rely on luck to become successful. In reality, success takes time and dedication, so you should plan for the future as well as the day ahead of you.

7. Toxic People
Remove the negative and pessimistic people from your life and replace them with optimistic and supportive people who genuinely care about you. You will find that you will be more motivated and happier.

8. The Need To Say Yes
We sometimes struggle to say no to the people around us. We end up wasting time doing things that we don’t want to do and other people might start to take advantage of us. Be brave and say no when you want to; only you can make the priorities of your life.

 

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The myth of the college dropout

When Facebook founder Mark Zuckerberg was asked to give this year’s commencement address at Harvard, he asked for advice from Bill Gates.


Zuckerberg said, “They know we didn’t actually graduate, right?”

To which Gates replied, “Oh, that is the best part! They actually give you a degree!”
This recent exchange between two famous Harvard dropouts might lead you to think college doesn’t matter. Numerous media stories and even famous billionaires are glamorizing dropouts or encouraging kids to skip college entirely.

While it’s true there are successful college dropouts, statistically speaking, they are not the norm. As researchers in education and talent, we found that the vast majority of the country’s success stories are college graduates, such as Sheryl Sandberg (Harvard), Jeff Bezos (Princeton) and Marissa Mayer (Stanford).

The myth of the mega-successful college dropout

In a recent study, we investigated how many of the wealthiest and most influential people graduated college. We studied 11,745 U.S. leaders, including CEOs, federal judges, politicians, multi-millionaires and billionaires, business leaders and the most globally powerful men and women.
We also examined how many people graduated from an “elite school.” (Our definition included the eight Ivy League schools, plus many of the top national universities and liberal arts colleges consistently high in the U.S. News rankings for both undergraduate and graduate education.)


We found about 94 percent of these U.S. leaders attended college, and about 50 percent attended an elite school. Though almost everyone went to college, elite school attendance varied widely. For instance, only 20.6 percent of House members and 33.8 percent of 30-millionaires attended an elite school, but over 80 percent of Forbes’ most powerful people did. For whatever reason, about twice as many senators – 41 percent – as House members went to elite schools.

For comparison, based on census and college data, we estimate that only about 2 to 5 percent of all U.S. undergraduates went to one of the elite schools in our study. The people from our study attended elite schools at rates well above typical expectations.

Do elite schools matter?

This year, elite schools saw an increase in applications and selectivity. Research suggests there is no difference in adult income between students who attended highly selective schools and students with similar SAT scores who attended less selective schools. At least for long-term earnings, where you go may not be critical, as long as you attend and graduate.

Yet, our data show that for students with talent and motivation to make it to the top of U.S. society, an elite college might just help you get there – whether it’s the networks you acquire or the brand on your resume.

While looking at over 11,000 successful leaders, we rarely encountered people who came from extremely poor or disadvantaged backgrounds. Helping disadvantaged talented students enter elite schools could promote diversity among future leaders.

Princeton University had a record-setting number of applicants for its class of 2021. Sindy Lee / flickr, CC BY-NC-ND

College matters

Admittedly, the educational path of the cream of the crop may not apply to most people. So, going to college may not be the right or even the best path for everyone. However, if you’re a student thinking about not going to college or considering dropping out, remember that even Gates and Zuckerberg got into college. Even if you’re not aiming for mega success, doing the work to get into and graduate from college today may open important doors.

Perhaps in the future, college may not be as important to employers. But for now, college dropouts who rule the world are rare exceptions – not the rule.
Jonathan Wai, Research Scientist, Duke University and Heiner Rindermann, Professor of Educational and Developmental Psychology, Chemnitz University of Technology
This article was originally published on The Conversation.

9 Foods That Fight Depression Better Than Medication!

As a depression sufferer who’s spent several years learning to cope with the illness, I can confidently say it’s every bit as physical as it is mental.

Yeah, we often speak about ‘mental’ and ‘physical’ illness as if they’re two distinctly different things. But as you dive into the facts, that distinction becomes blurrier and blurrier.

The truth is that what goes on in your body will have a major effect on what happens upstairs. The great part? You have a large say in whether that effect is good or bad. Every day, you make the call – by choosing what to eat!

Here are 9 great foods & drinks that all depression sufferers should get more of.

#1 – Green Tea

People have been using green tea to battle depression for thousands of years. According to research, polyphenols in green tea boost the brain’s supply of dopamine – a ‘happy’ neurotransmitter. Those handy dandy polyphenols also work to increase insulin sensitivity. This maintains a steady supply of glucose – fuel – in the brain.

Pretty sweet, huh? The best part is that, according to one study, the benefits pile on the more green tea you drink. Once you get to four cups daily, you’re half as likely to feel depressed than if you drank none.

#2 – Almonds

A 100 gram bunch of almonds contains 268 mg of magnesium. From personal experience, I can say that magnesium works wonders for treating depression and it’s cousin, the migraine.

You don’t have to take my word for it alone, though; researchers agree!

Way back in 1968, a study found that replenishing magnesium levels (which are typically low in Americans) reverses depression, migraines and irritability.

Women and men aged 19-30 need 310 mg and 400 mg of magnesium, respectively. Men 31 and older should get 420 mg, while women need 320 mg. Eat a handful of almonds daily and you’re already well on your way!

#3 – Salmon

The omega-3 fatty acids in salmon do the heavy depression-lifting here. Those omega-3s soften cell membranes and make it easier for serotonin – another happy neurotransmitter – to make its way through the brain.

Researchers have found that positive antidepressant effects increase with omega-3 fatty acid consumption. On the flip side, the side effects tend to decrease.

Make sure you stay away from farmed salmon. Buy organic instead. A whole fish will give you upwards of 1 gram of omega-3.

#4 – Avocados

You know what else contains lots of omega-3? That’s right, alligator pears.

Avocados also contain lots of potassium – 485 mg per 100 grams, to be exact. This is great because a high potassium diet is known to relieve symptoms of depression and stress.

An adult should aim for 4,700 mg of potassium daily. An avocado during snack time is a great way to start cracking on that number.

#5 – Chocolate

Wait! Hold your horses. That Kit-Kat bar is not really what we’re talking about here. If you want depression-fighting benefits, you need dark chocolate.

Researchers have found that the cocoa in dark chocolate enhances your brain’s levels of serotonin and dopamine. It also reduces your level of cortisol – the ‘stress’ neurotransmitter. 40 grams of dark chocolate per day is enough to produce this effect.

Read more about the awesome mental health benefits of dark chocolate here.

#6 – Bananas

Bananas contain tryptophan – a nutrient that your brain converts into 5-HTP. 5-HTP, in turn, gets converted into positive neurotransmitters like serotonin and melatonin. Bananas also contain magnesium and potassium.

Take that, depression!

A couple bananas throughout your day should do the trick.

#7 – Blueberries

I know – when the blues get you down, the last thing you want to see is more blue. But trust me, this sorta blue will be totally worth it. Blueberries have antioxidant properties. This means they reduce oxidative stress – a prime feature of depression.

Blueberries also help your brain grow new cells, which in itself is believed to treat depression.

#8 – Spinach

Of all the dark leafy greens, spinach contains the most folic acid. That’s great because folic acid deficiency tends to be common among those with depression. Folic acid also boosts your brain’s level of those friendly chemicals, serotonin and dopamine. It’s often used to boost antidepressant effectiveness. Spinach is also high in magnesium.

All of this goes to say that you should definitely pile the spinach onto that dinner plate!

#9 – Asparagus

Another food high in folic acid is asparagus. Everyone’s favorite stalk-y vegetable is also rich in B vitamins, which boost mental health by helping your body’s tryptophan conversion. Remember, tryptophan is the compound your body converts into serotonin.

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How Reading the Book of Jude Can Build Up Our Faith

Jude is a short letter written by Jesus' brother, Judah, who had at the time of his writing had become an influential teacher in the early church. It's message is concise and somewhat hard to appreciate because of the many references it makes to Jewish literature (such as texts of Enoch and the testament of Moses) that are not part of today's canonised Bible.

Jude, however, is still a necessary part of the Bible and has a powerful message for Christians today. The book is first and foremost a letter in response to false teachers who were going around teaching a message of licentiousness and thus destroying the foundation of faith for many Christians.

In his message, we are exposed to truths that still hold bearing today and remain as great reminders for us as we build up our faith. Here are three core messages in Jude that can help build our faith.

1. Jude Warns Us Against Licentiousness
Jude 4 New International Version (NIV) states: "For certain individuals whose condemnation was written about long ago have secretly slipped in among you. They are ungodly people, who pervert the grace of our God into a license for immorality and deny Jesus Christ our only Sovereign and Lord."

 Jude was speaking against the message being spread by some people that it's okay to live in sin because Jesus had already forgiven all sin.

This message destroys our faith because it tends to put us, instead of Christ, at the centre and leaves the truth in us choked by the bondage to sin and its consequences. This serves as a reminder to us today to be careful of false teaching that will condone the sins that so obviously pull us away from God's presence.

 

2. Jude Encourages Us to Build Our Own Personal Faith
In Jude 20, it says, "But you, beloved, building yourselves up in your most holy faith and praying in the Holy Spirit."

While our faith is built up first and foremost by the inspiration of the Holy Spirit as we pray to Him, Judah emphasizes that that doesn't mean we shouldn't do our part.

The building of our faith is not something we are to completely outsource to disciples, mentors and pastors. We have to do our part by building our own spiritual disciplines, reading the word individually and seeking God firsthand.

3. Jude Teaches Us to Love Others
Towards the end, Judah says to his readers: "And have mercy on those who doubt; save others by snatching them out of the fire; to others show mercy with fear, hating even the garment stained by the flesh." (Jude 22-23)

This is a reminder for us today to not just look to our own needs but also help others build their faith as well.

Proverbs 11:25 reminds us, "Whoever brings blessing will be enriched, and one who waters will himself be watered."

It's not enough just to receive God's blessing. Our true purpose is to be a channel of blessing to others as well. As we continue to do this, our faith will grow along with the faith of those we refresh.
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7 TIPS TO STOP YOU FROM WORRYING ABOUT THINGS YOU CAN’T CONTROL

01: You can’t control everything that happens to you, but you CAN control the way you respond.  And in your response is your greatest power.  Yes, most of your stress comes directly from the way you think and respond, not the way life is.  Adjust your attitude, and all that extra stress is gone.

 02: Don’t bother worrying about whether there will be problems.  There will be plenty of them, and you’ll work your way through every one of them.

03: If you worry too much about what might be, and wonder too long about what might have been, you will ignore and completely miss what is.  Realize that worrying is a misuse of your incredible creative energy.  Instead of imagining the worst, imagine the best and how you can bring it about.

04: Today is a choice.  Today, choose grace over impatience, beauty over negativity, and presence over panic.

05: There is absolutely nothing about your present situation – even the aspects you can’t control – that prevents you from making progress, step by step.

06: You are alive and breathing, so act like it.  Let go of what’s wrong and grab a hold of what’s right.  Make things happen, and then let things happen.  Learn, accept, explore, create and experience, every single day, one tiny step at a time.

07: Keep being mindful.  Keep breathing deeply.  Things ultimately turn out best for people who make the best out of the way things turn out.

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