Emotional Eating - The Link Between Food and Feelings

Emotional Eating refers to eating food in response to our emotional needs rather than physical hunger. It is when we turn to food for comfort to help soothe, distract, or forget our feelings, and not about satisfying nutritional requirements. The foods we find comforting are often high in sugar, fat, and salt, and help us feel good.

Our bodys need for food is more to nourish the body and not to fulfill negative or positive emotions, however, food is often a coping strategy. A stressful day, an upsetting matter with a loved one, or even simple boredom can sometimes give us an urge to eat to handle that emotional discomfort. Over time, this makes us emotional eaters and builds a damaging relationship with food.

When we are stressed, our body releases cortisol, a hormone that increases appetite, particularly for calorie-dense high-sugar foods. The consumption of such food leads to a surge in dopamine, which temporarily improves mood. Over time, the brain associates negative feelings with the need for comfort food, which reinforces unhealthy eating habits and, unfortunately, eating disorders.

The foods we choose to eat as a result of an emotional response tend to be highly processed, calorie-rich, and low in nutrient foods. Choices such as ice cream, pizza, chips, and chocolates are often the comfort foods we rely on.

Sugary foods

In times of emotional distress, we crave sweets because sugar causes a rapid increase in blood sugar to boost energy and mood. This rush is followed by a crash, which leads to fatigue and emotional fluctuations.

High-fat foods

Foods that are high in fat, such as fried foods and pastries, trigger the release of dopamine, which creates a sense of satisfaction; however can lead to long-term health problems.

Salty snacks

During times of stress, we often crave salty foods however, they have little to no nutrition and can keep us in the cycle of stress eating.

Certain emotional triggers can lead to overeating or poor food choices as a coping mechanism for when we have strong emotional reactions.

Stress

Chronic stress at work or personal-related issues can drive people to eat for comfort. The stress response often leads to cravings, which can contribute to weight gain.

Boredom

Another common emotional trigger is eating out of boredom. Food can be served as entertainment, which can lead to mindless eating, not paying attention, and consuming large amounts of food.

Sadness or Happiness

Food can also provide comfort when we feel bad, down, or lonely, and when we feel joyous and happy. Comfort food during negative emotions or consuming foods as part of a reward can lead to overindulgence.

The cycle of emotional eating begins with understanding the difference between emotional and physical hunger. Emotional hunger suddenly demands instant satisfaction and leads to cravings for specific comfort foods.

Practicing mindful eating by eating slowly, enjoying each bite, and simply paying attention to the food will help recognise when we are full.

We can identify our emotional triggers by understanding patterns, which can help us become more aware of our triggers and allow us to find alternative ways to deal with them. Having healthier alternatives like vegetables to crunch on when we feel like a snack is the little step we can make to avoid becoming emotional eaters.

Other ways to cope include developing distractions like going on a walk, hanging out with a friend, or finding a new hobby. If we can find other ways to manage our emotions, we can break the cycle of emotional eating. It is important to realise when we may need help from a therapist. A mental health professional can help address any underlying issues that drive the eating habits and help develop healthier coping mechanisms.

The link between food and our feelings can be complex, and it can lead to unhealthy food choices. We can recognise the patterns which lead to emotional eating and try to break the cycle and make healthier choices. Individuals wanting to develop a healthier relationship with food and manage emotional eating triggers should consult a health professional and/or dietitian.