Food and emotions: a complex relationship

For a couple of years now, the term emotional eating has become popular. It is used to refer to episodes in which the so-called negative emotions affect eating behavior patterns. Many times, if not always, the relationship between food and emotions is underestimated; so today we have given ourselves the task of offering some light on the matter.

Indeed, “negative emotions” are not the only ones that can trigger a greater intake of certain foods; since the “positive” ones can also do it. Furthermore, just as these affect diet; Food intake patterns can also regulate emotional state. The link is very complex, and knowing it will allow you to establish greater balance in your life.

How emotions affect our diet

As a work published in Foods in 2023, Emotions can alter food perception and consumption. In other words, they have a leading role in the choice of food, also in the eating process as a social activity (when shared with others). It is especially so when talking about intense emotions or in certain contexts of loneliness, social isolation, sadness, depression, stress, excitement and tension.

Often, although not always, emotional disturbances of this type or related to these patterns trigger actions such as eating without hunger or choosing unhealthy foods (high in sugar, for example). As a study published in Journal of Psychosomatic Researchwhen people are unable to distinguish hunger from another bodily arousal (such as an emotion), it is said that they are in the presence of emotional eating.

After decades of research, it is still not clear how emotions affect eating. Many ways have been proposed, without a specific one being determined. Michael Macht, professor at the Department of Psychology at the University of Würzburg, states in his article published in Appetite the following five-way model:

Emotional control of food choice. Emotional suppression of food intake. Impairment of cognitive eating controls. Eating to regulate emotions. Congruent modulation of emotional eating.

These five pathways are coupled with each other to determine the processes by which people eat when faced with certain emotions. Follow the line of what we mentioned at the beginning: Emotions can regulate eating and eating can in turn regulate emotions.. In summary, and according to this model, the changes are the result of the interference of eating, a byproduct of emotions and a consequence of regulatory processes.

The distinction between emotions and moods must be taken into account, since the former last for seconds or minutes. In addition, they are more intense and are often accompanied by outbursts or actions. Eating can be one of them. Of course, moods also affect eating, although in these cases the outbursts are less intense.

Consequences of emotional eating

It has already been established that emotions (anger, sadness, happiness and so on) can regulate food intake patterns (frequency, quantity, type and others). Now, if episodes of this type are recurrent or last for years, it is inevitable that they will have some impact on physical and mental well-being. According to a study published in The BMJ In 2020, the main consequences are the following:

Weight gain (overweight and obesity).Increased risk of developing diabetes.Increased risk of developing depression and anxiety (or exacerbation of these, if they already suffer).Increase in inflammatory markers in the body. These are related to dozens of health complications. Increased risk of cognitive deficits.Stimulation of the immune response.Alteration of the intestinal microbiome. Changes of this type can further solidify the choice of certain foods in the face of certain emotions.

Likewise, and as noted in a work published in Reviews in Endocrine and Metabolic Disorders, Maladaptive emotional eating can lead to eating disorders. For example, anorexia nervosa, bulimia nervosa, binge eating disorder, restrictive avoidant eating disorder, night eating syndrome and others.

How diet affects our emotions

Just as expressing a certain emotion can change your eating habits, your eating habits can also regulate your emotions. We have alluded to this superficially in the previous section, but now we delve deeper into it.

Continuing with what was stated in a study published in Journal of Obesity, many foods can provoke a reaction of hedonism. This is generating a stimulus in response to which the person may be unable to stop eating, or failing that, want to continue doing so. Let’s see how this reaction can affect mood and emotions.

Food and irritability

A work published in Missouri Medicine in 2015 suggested that a diet low in essential nutrients can trigger episodes of irritability. Also, it can generate fatigue and cognitive impairment, which can further exacerbate the first state.. A diet whose main components are hamburgers, pastries, soft drinks, pizzaFrench fries and so on can influence the development of this emotion.

Diet and depression

As noted in Cell Physiol Biochemseveral nutritional and dietary compounds considered unhealthy are involved in the onset and maintenance of depressive disorders, also in the exacerbation of symptoms.

On the other hand, healthy foods (olive oil, fish, fruits, vegetables, nuts and others) have been inversely associated with a greater risk of depression, and even with the control of its symptoms. In fact, the inclusion of a balanced diet in depressed patients is often recommended.

Diet and anxiety

It has been found that Regular consumption of fats, sugars and refined carbohydrates is related to an increased risk of anxiety. In contrast, diets based on fruits, vegetables and omega 3 fatty acids, among others, seem to have the opposite effect. Anxiety disorders are among the most common mental disorders, so being aware of your relationship is one way to prevent and cope with them.

Food and stress

Insufficient vitamin intake and excessive fat consumption have been linked to a dysregulation of stress hormones. Nutritional deficiencies, generated by eating an unhealthy diet, can mediate the prolonged release of cortisol. Also, in the exacerbation of its consequences, such as episodes of inflammation, activation of immune cells and production of free radicals.

On the other hand, the characteristics of the diet can influence the quality of sleep, the feeling of tiredness, the degree of concentration, memory, the willingness or ability to exercise and much more. Both directly and indirectly, all of this has an impact on emotions. Depending on the nature of the diet, it can be positive or negative..

How to stop emotional eating

As it could not be otherwise, stopping emotional eating requires a lot of will, self-control, discipline and perseverance. The process is different for each person, in part because their trigger may be different too. Due to this, and especially when it comes to moderate or severe episodes, The ideal is that you consult with a psychology professional.

A qualified specialist can deal with episodes of anxiety, depression, stress, trauma and more that may be behind emotional hunger. We encourage you to consult one, although we leave you with a guide of things you can do if the outbursts of eating in moments of emotional intensity are mild or very occasional.

Write a journal about your emotions. The more you understand your habits, the better. Eating in response to emotion can happen automatically. The more you understand how it feels when you do certain things, the better your chances of changing things.Relieve your stress. Once you have more information about emotions, you can begin to make changes. If you notice that you always eat when you feel stressed, it is the stress that needs attention. Think about some things you can do to better relieve stress. Practicing yoga, meditation, progressive muscle relaxation and deep breathing are some ideas.Move your body. Moving is a powerful way to manage stress and anxiety. A 10- to 30-minute exercise routine can help you control underlying emotional triggers for eating and improve your mood, suggests a study published in The Journal of Psychology.Practice mindfulness. He mindfulness It has many benefits for mental health. There is evidence published in Frontiers in Psychology that it can be used to control anxiety and depression. Likewise, it has been used to address episodes of stress eating. Mindfulness is the practice of paying attention to the moment you are in.

Again, these indications are general; so that It is best to consult with a specialist to find the best way to approach it based on your case.. Regarding the relationship between food and emotions, the Department of Health of the State Government of Victoria (Australia) recommends the following:

Cook your own food. Doing so can include getting into the habit and avoiding dependency on buying processed and unhealthy foods.Take time to taste the food. That is, avoid doing it in bed, looking at your cell phone, watching TV, or doing it quickly.Occasionally sharing food with a friend, family member, or colleague. This will allow us to understand that food intake also fulfills a social function.Drink less frequently caffeinated beverages and added sugars. If possible, your intake should be completely eliminated. If you opt for processed foods, fats and fried foods, Ideally, it should occupy a marginal place in the diet, not a central one..Prioritize a diet based on fruits, vegetables, legumes, nuts and seeds, whole grains, fish and olive oil.

Although they are general recommendations, together with the previous ones they can have a positive effect in relation to food and your emotions.

Consultation with a specialist is essential

Since physical and mental health is at stake, it is not something you should underestimate. We reiterate our recommendation to consult with a professional in case the episodes are getting out of hand..

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