Mara Sánchez, psychologist: “It’s not a lack of willpower: the industry designs foods to make you lose control”

Although the word “addiction” is usually associated with drug use, it is important to recognize that in the modern era new forms of addiction have appeared, particularly behavioral addictions such as addiction to the internet, shopping, or food.

Psychologist Mara Sánchez explains: “In recent decades, the way we eat has changed dramatically. In the past, we ate to survive, but now that basic motive has been replaced by an eating pattern in which we tend to consume more than we need from a biological standpoint.”

“The food industry has evolved in developed countries, leading to the creation and modification of foods to make them more appealing and more rewarding, with the goal of increasing sales,” she explains. “As a result, highly processed foods rich in fats and sugars have become extremely common, easily accessible, and constantly advertised.”

According to Sánchez, addictive eating is not only driven by pleasure. “It can also lead people to develop strategies for coping with negative emotional states, similar to what occurs in drug addiction.”

“However, it is important to note that this behavior may result from ineffective self-control patterns and not necessarily from food addiction itself,” the psychologist continues. Some researchers suggest that food addiction may be linked to emotional factors, specific personality traits, and even lack of sleep, since sleep deprivation can help maintain this addictive behavior. Ultimately, it is not a lack of willpower. The industry designs foods so you lose control.”

“It is inevitable to compare this behavioral addiction with substance addiction,” Sánchez points out. “Scientific literature has confirmed similarities in the brain processes observed in drug users and people with addictive eating patterns.”

“In fact, some authors consider the term ‘food addiction’ inappropriate because of the ambiguity associated with substance abuse, and they propose using the term ‘eating addiction’ to emphasize its behavioral nature,” she shares.

Symptoms of food addiction

According to scientific literature, the most common symptoms of food addiction in adults include a persistent desire or repeated attempts to reduce food intake, continued consumption despite harmful consequences, and significant time spent trying to reduce intake or recover from episodes of excessive eating.

According to Sánchez, when treating these patients, it is important to consider certain guidelines.

The first is that the person should not go hungry. “Hunger increases the likelihood of craving and therefore increases the consumption of addictive foods if they are available,” the psychologist explains. “The Hunger Scale, where 0 means starving and 10 means overeating, can be used to help individuals learn to eat when they are moderately hungry (2 to 3) and stop when they feel satisfied (5 to 6).”

In addition, treatment should focus on impulsivity and anxiety. “Research shows that people with high levels of impulsivity and novelty-seeking have a greater risk of developing food addiction. Therefore, impulsivity is a psychological risk factor that should be addressed,” she says.

“It is also common for people to use food to reduce anxiety. However, food should not be used as a tool to cope with emotional distress,” Sánchez continues. “Anxiety, along with depressive symptoms, increases the risk of food addiction. Individuals need to learn appropriate strategies to manage anxiety.”

“Although food is part of daily life, it is important to incorporate stimulus-control techniques into treatment so the person can eliminate triggers for addictive behavior, for example, keeping chocolate in plain sight or frequently passing by a bakery,” the psychologist notes. “This aspect is closely related to self-control techniques.”

“If a person with food addiction learns to delay reinforcement, meaning delaying eating, they will be better able to control the urge to consume,” she says. “This is also linked to low tolerance for frustration and unpleasant emotional states. Strengthening self-control is essential.”

A matter of skills

For Sánchez, it is essential that addiction treatment include the development of social skills, especially strengthening those that may have been weakened by the addiction. “Social skills such as assertive communication and conflict resolution are key protective factors for building positive and healthy relationships, managing and channeling emotions, coping with everyday stress, resolving conflicts effectively, and promoting an overall healthy and satisfying life.”

Problem-solving skills are also important. “Working on this area is fundamental to reducing the risk of relapse or using food when facing problems.”

It is also common for individuals with addictive eating patterns to stop participating in other pleasurable activities that increase endorphin levels. Therefore, encouraging participation in enjoyable activities, or at least helping the person reconnect with them, is important to compensate for this deficit.

Finally, Sánchez recommends promoting a healthy lifestyle as part of addiction treatment, helping individuals find pleasure in activities not related to food, such as regular exercise or other rewarding pursuits.

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