压力暴食，如何对抗
During the coronavirus pandemic, people around the globe report feeling anxious, fearful, stressed and socially isolated.
据报道，在新冠病毒大流行期间，全球各地的人们都感到了焦虑、恐惧、紧张和社会孤立。
Those emotions can lead many to turn to food as an escape.
这些情绪会导致很多人用食物来逃避。
Emotional or stressful eating is when you consume more food than you regularly should under stressful and emotional environments, according to Laura Lange, Director of the Binge Eating Treatment and Recovery Program at Eating Recovery Center, Illinois.
据伊利诺伊州饮食恢复中心暴食治疗和恢复项目主任劳拉·兰格介绍，情绪或压力饮食指的是在紧张和情绪环境下，吃下比平时应该吃的更多的食物。
In times of stress your body produces increased amounts of cortisol, a stress hormone.
在有压力的时候，你的身体会产生更多的皮质醇，一种压力荷尔蒙。
Eating unhealthy foods with high amounts of sugar and fat actually dampens that cortisol level.
吃含大量糖和脂肪的不健康食品实际上会降低皮质醇水平。
"I always tell my patients that you're doing something because it actually makes you feel better. It's because your cortisol is actually dampening," Lange said.
“我总是告诉我的病人，你在做这些事情，是因为它实际上让你感觉更好。这是因为你的皮质醇水平实际上在降低，”兰格说。
Lange treats patients for various eating disorders like binge eating, which is the most common disorder in the country.
兰格平时经常治疗各种饮食紊乱的患者，比如暴食症，这是美国最常见的饮食紊乱症。
If stress eating is not taken care of over time, it could turn to a binge eating disorder with multiple health risks like high blood pressure and diabetes.
如果长期不重视压力饮食，它可能会变成暴饮暴食，带来多种健康风险，如高血压和糖尿病。
The problem with dampening our cortisol production with food is that it will become reinforced over and over again, according to Lange.
兰格认为，用食物抑制皮质醇产生的问题在于，皮质醇水平会一次比一次更高。
Our appetites will increase during stressful situations, creating a cycle of emotional eating.
在紧张的情况下，我们的食欲会增加，创造一个情绪化进食的循环。
For Kara Richardson-Whitely, who struggled with binge eating and depression at a young age, the pandemic made her fearful of the emotions it could bring out.
卡拉·理查森-怀特利年轻时就与暴饮暴食和抑郁症作斗争，这次疫情使她担心可能带来的情绪。
"I think for me, I was most worried about falling back into the despair that dovetails with my binge eating, because there was so much going on," said Richardson-Whitely, an advocate at the Eating Recovery Center and the author of "Gorge: My Journey Up Kilimanjaro at 300 Pounds."
“我认为，对我来说，我最担心的是重新陷入绝望，这与我的暴食相吻合，因为事情太复杂了，”理查德-怀特利说，他是饮食恢复中心的倡导者和《峡谷:300磅的我攀登乞力马扎罗山的旅程》一书的作者。
Lange said overcoming emotional eating starts with restructuring your routine and creating coping mechanisms that work for you.
Richardson-Whitely and Lange shared their tips to conquer emotional eating during the pandemic and beyond.
Create a structure that works for you
1. 创建一个适合自己的饮食结构
Richardson-Whitely said that to combat emotional eating, she turned to a set of skills that she learned in therapy to cope with the stresses of life, and that during the pandemic she recreated a daily structure.
理查森-怀特利说，为了对抗情绪化进食，她使用了一套从治疗中学到的应对生活压力的技能，在新冠疫情期间，她重新构建了日常生活饮食结构。
"I needed to stay really active, and kind of go back to the basics of what I learned when I was working with an eating disorder specialist," she said.
她说:“我需要保持真正的活跃，并有点回头用到我与饮食失调专家一起工作时所学的基础知识。”
Some of those things were focusing on eating by the clock and making an effort to sit down and eat with her family even if just for 15 minutes.
其中一些事情就包括专注于按时吃饭，努力坐下来和家人一起吃饭，哪怕只有15分钟。
She says if you are away from family, plan your meals by setting up a virtual Zoom date to fend off the isolation, which is a major pandemic stressor.
她说，如果你远离家人，可以通过设置一个虚拟的特定日期来计划你的饮食，以避免孤立，这是一个主要的流行病压力源。
2. Do some body work to calm down
2.通过锻炼来平复情绪
The pandemic and news events across the globe can make it difficult to manage stress, but it's the most important tactic to beating emotional eating, experts say.
专家说，疫情和全球各地的新闻事件会让人很难控制压力，但这是战胜情绪化进食的最重要策略。
We tend to gravitate toward foods when we are bored, have negative thoughts, are anxious or are overthinking, Lange says.
兰格说，当我们感到无聊、有消极想法、焦虑或过度思考的时候，我们更容易被食物吸引。
In times like these, we need more self-compassion.
这时候，我们就需要更多的自我关爱。
Lange advises patients with eating disorders to do what she calls "body work" to calm their bodies.
兰格建议饮食失调的病人做她所谓的“身体锻炼”来使他们的身体平静下来。
Deep breathing exercises and practicing mediation are great places to start.
深呼吸练习和冥想练习是很好的开始。
Connecting with loved ones and setting boundaries on the use of electronics are other ways to calm the body and reconnect.
与所爱的人联系，设置使用电子设备的界限，这些都是让身体平静下来并重新联系的其他方式
stay good
3. Focus on sleep hygiene and avoid diet culture
3.注重睡眠质量，避免睡前进食
Stresses put a major damper on our bodies by the end of each day, which is why creating a structured sleep routine is important.
每天快结束的时候，压力会对我们的身体造成很大的影响，这就是建立一个有条理的睡眠规律是很重要的原因。
Lange says just like eating has a treatment plan, so does sleeping.
兰格说，就像吃饭有治疗计划一样，睡觉也有治疗计划。
Set a limit for caffeine intake so your body is more relaxed when it is time for bed.
制咖啡因的摄入，这样你的身体在睡觉的时候会更放松。
Getting 7 to 9 hours of sleep is critical to lowering stress levels and anxieties.
7到9个小时的睡眠对于降低压力和焦虑非常重要。
Limiting screen time may be even more important, she said.
她说，限制看屏幕的时间可能更重要。
Decreasing the time spent on your phone doesn't just help you sleep better, but it can also help combat another added stress inducer: diet culture.
减少花在手机上的时间不仅能帮助你睡得更好，还能帮助你对抗另一个额外的压力诱因:饮食文化。
4. Seeking out help
4.求助
When Richardson-Whitely was younger, she believed her overeating was because of willpower.
当理查森-怀特利还年轻的时候，她认为她的暴饮暴食是由于意志力薄弱。
Now she knows she just needed the resources to understand that it was the stresses of life that contributed to her eating.
现在她知道她只是需要一些渠道来理解是生活的压力导致了她的饮食。
Her advice: Seek out help and remember you are not alone.
她的建议是:寻求帮助，记住你并不孤单。
A silver lining in the pandemic is the accessibility of resources that are now available virtually, says Lange.
兰格说，疫情带来的一线希望就是如今很容易获得这样的渠道了。
One service provided by Eating Recovery Center is a virtual overcoming eating support group.
饮食恢复中心提供的一项服务就是一个虚拟的克服饮食支持小组。
There can be a lot of misunderstanding among family and friends about what emotional eating is, which is why spending time in a like-minded group and working with experts can be so impactful .
家人和朋友之间可能对什么是情绪化进食有很多误解，这就是为什么花时间和志同道合的人在一起，和专家一起工作，会产生如此大的影响。
问题
文中提到了几种对抗压力饮食的方法？
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