How to deal with unhealthy food cravings due to social isolation?

Question

Hello doctor,

Ever since I started undergrad at university in a faraway land away from my country, I have been feeling pretty lonely and isolated. I have not made any friends or connections, and I have to admit, it has been rough. To make matters worse, I have noticed that I have packed on about 10 pounds since I moved, and it is starting to freak me out. The thing is, whenever I am feeling down or stressed, the only thing that seems to calm me down is food. I am constantly craving snacks and treats to cope with this loneliness, and it is becoming a real burden. I know turning to food is not the healthiest way to deal with my feelings, but I am not sure what else to do. Is there a connection between my social isolation and these food cravings?

Kindly help.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Stress impacts the appetite. Some people eat more, and some eat less when they get stressed out. Sugar and carbohydrates carving when a person has a lot of stress. It releases dopamine in the brain which helps you to relax. I would suggest follow the below lifestyle for it. It will help you to deal with stress.

Every day for 30 to 45 minutes, you should engage in some form of exercise, preferably a walk.
Practice meditation for 20 minutes each day. Just choose a comfortable position, and try to focus on your regular breathing. Then, let your thoughts go without trying to stop them. It will aid in your relaxation.
Eat wholesome, home-cooked meals instead of junk food.
Water consumption must be adequate.
If you live far from your family, you should do video calls or spend quality time with them daily.
Spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments.
The recommended amount of sleep each day is between seven and eight hours.
You must abstain from using cigarettes, alcohol, or other drugs.
Rather than merely spending your life, live it.
Be bold and self-assured.

If you still have symptoms that persist after following the advice for four to six weeks, then you need to start medications for a short duration.

I hope I have answered your question.

Let me know if I can assist you further.

Regards.