Did you know that Columbia’s movie theaters offer free refills on tubs of large popcorn? Sadly, I not only know that, but I get the free refill, bring it home, and find myself eating a handful of popcorn without even having felt hungry or made a conscious decision to eat a snack. Because of this behavior and many others that inevitably will surface in future blogs, Dr. Pamela Peeke’s The Hunger Fix flew off the shelf and into my hands.
As I settle in for a motivational read, I wonder how the book will speak to me. I pride myself on being self aware. I try to be self critical on an as-needed basis, but often I feel free to put myself down just because. Since my childhood found me in a family where food was the solution to every problem, self-deprecation and food can be a vicious cycle for me. I dole out my own misery and its relief. Will Dr. Peeke recognize this pattern, acknowledge this person?
Dr. Peeke convincingly promotes the idea that food can be an addiction. One in three Americans is obese. Even many Americans who are not overweight struggle with food addiction. One’s body physiology helps fuel this food addiction by creating the urge to satisfy the “dopamine-driven reward pathway.” Unlike other addictive substances, food is needed for life. The challenge is to avoid “False Fixes” (destructive behavior) and the “dopamine-fueled pleasure burst” that lead to unhealthy overeating. The goal is to say “no” to false hunger and go for “Healthy Fixes” (productive behavior) instead.
When science is presented alongside advice, my attention is focused. Dr. Peeke’s advice hooked me. She points to studies of brain scans showing diminished dopamine receptors in the brains of obese subjects, causing these subjects to have to eat more to trigger the good feelings associated with food. This is the same physiology seen in the brains of substance abusers and alcoholics. Dopamine is released by the brain during pleasurable activities. Eating and thinking about foods we like causes dopamine release. The “high” we get with dopamine release leads us to seek that high. If the dopamine release continues to increase in frequency and amount, the body accommodates by decreasing the number of dopamine receptors. With fewer receptors, the “high” feels diminished, causing the addict to increase the consumption in order to achieve an equally powerful high. The activity in the brain’s prefrontal cortex (PFC) is also reduced in obese subjects. The PFC is the region of the brain associated with complex decision making. Decreased activity in this area of the brain may indicate an association with lack of willpower and reduced mindful behavior. Of note, stressful lifestyles increase the body’s acetylcholine and cortisol levels. Dopamine can counteract the uncomfortable feelings caused by those hormones.
The chemistry behind food intake as a means to cope with stress is real. The power of reward is just as real. We can form new habits regarding what we see as a reward. Just because food was a reward for me as a child does not mean it always has to be this way. Dr. Peeke applies her knowledge of neurochemistry to guide readers to the place of “Healthy Fixes,” taking us through the stages of detox and recovery. She provides abundant information on constructive thought processes (mind), nutritious dopamine-building foods (mouth), and healthy dopamine receptor-regenerative behaviors (muscle). As the “fix” proceeds, the PFC is strengthened. Just as overeating can become the body’s new normal, so too can healthy behaviors become what we are accustomed to and what we crave. A healthy relationship with food can be achieved.
Intriguing, right? Well, I invite you to explore The Hunger Fix further. Browse our blogs on Dr. Peeke’s books. The best news of all is that you can hear her in person when she visits the Miller branch on Monday, June 9, 2014 at 7 pm.
