3 Strategies for Nurses to prevent overeating.

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Circadian rhythms influence one’s hormones, including Leptin, and Mycin, that are involved in feeling satisfied and full after a meal. Long working hours and shift work can influence these feelings, so to avoid overeating, on salty, sweet or greasy foods… Follow these steps…

1.       Hydrate first.  

Check-in with yourself, notice any dryness in the mouth. Ask yourself how many liters of fluid you have already consumed. If you are off track for your two liters or eight glasses… Rehydrate. Before you fill your mug with tea or coffee, fill it with water and chug it down once or twice. Then, simply sip for enjoyment and taste.

3.       Fiber up.

Check-in and ask yourself how many serves of veggies eaten already today, and how many are in the meal you have chosen or prepared. Fiber fills the gut and helps satiety, also adding more volume to meals that are nutrient-dense. Also, consider a serve of protein and fats, to assist to stabilize blood glucose levels and increase satiety.

2.       Change the habit.

Often we eat or drink to “relax or unwind”, though there are many other options to use instead. A short walk around the block, reaching out to a loved one, a nap, a book or simply getting some sunshine or fresh air.

By Amy Benn

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