Emotions, Mindset, and Eating.
March 3, 2022
We have all experienced this, and research shows it to be very true.
Emotions can drive us to eat high or ultra-processed foods.
Why though? Why do our emotions cause havoc on our eating practices?
Because when we feel crappy, feel down, or had an argument with a partner, etc. it seems like indulging in some hyper-palatable processed foods will help make you feel better. Albeit, this feeling will be only temporary.
This feeling is due to the increase of positive emotions after eating certain foods. The correlation is very real, and it has to do with dopamine, the neurotransmitter associated with reward and pleasure. The feel-good hormone.
Dopamine release is especially high from hyper-palatable foods —the sugary, starchy, fatty, and salty foods. The hyper-palatable food products hijack the reward system in much the same way as drugs. And we reach for them when we are feeling crappy, or down.
Some people might say well what is the problem? If food is helping me feel better then isn’t this a good thing?
There are a few major issues with this eating behaviour.
Firstly, hyper-palatable foods are the ones that will kill us.
Secondly, this cycle can be responsible for causing food addiction. Food becomes like a drug, we are chasing the feel-good moment, that dopamine release from our food. Before we know it we are using food to make ourselves happy. And this leads to the third issue.
The third reason ties in with the second. It is the creation of a vicious food cycle. The feel-good emotions don’t last long, they normally end up in a severe crash. Your food high turns into a massive emotional low. Your brain feels sad, now you repeatedly crave the ultra-processed hyper-palatable foods to bring back the happiness. You are now eating ultra-processed foods in order to feel a certain way. Each time this happens though results in a mega crash, now you are in a cycle of food creating massive mood swings. From super highs to deep lows.
Emotional eating is a tough one, something we need to do every we can to avoid. It will send you to an early grave. It is physically and mentally detrimental to anyone’s good health. It can be tough to avoid or stop once you have established this cycle. It may even need help from a mental health practitioner.
If you do find yourself as an emotional eater, and using food to cheer you up, then you could try some strategies to help with your decision-making around food.
1. Take Five: When you feel yourself having a craving purposely take five. Sit down and drink a glass of water, meditate, listen to music, read a book, journal, or take a walk and aim to clear the mind. The purpose of a take five is clarity, are you really hungry or is it your emotional state causing the craving. Becoming aware of the triggers will help you address and substitute the behaviour.
2. Prepare your Environment: Your environment will dictate your food choices. Have the cupboard full of sugary treats or savoury bites and this is what you will reach for.
3. Establish some healthier “go-to” meals: Studies show that the healthier a “go-to” meal is the more stable a person’s weight is. Say your “go-to” meal when you are feeling down, in a rush, or if you are super hungry, is a tub or low sugar yoghurt and fruit this will be a much better choice than a frozen pizza. The key is establishing 3-6 go-to meals that are there in case of an emergency or urgency.
4. Swap out the behaviour: When you are upset or down and you find the food cravings present swap out the eating behaviour with something else. It could be going for walk, drinking a glass of water (Take Five), calling up a supportive friend to chat, listening to a podcast, reading a book, etc. The replacement behaviours could be many and very individualised. The aim of the behaviour though is to try and improve your emotional state, finding ways to increase dopamine.
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Emotions, Mindset, and Eating.
March 3, 2022
We have all experienced this, and research shows it to be very true.
Emotions can drive us to eat high or ultra-processed foods.
Why though? Why do our emotions cause havoc on our eating practices?
Because when we feel crappy, feel down, or had an argument with a partner, etc. it seems like indulging in some hyper-palatable processed foods will help make you feel better. Albeit, this feeling will be only temporary.
This feeling is due to the increase of positive emotions after eating certain foods. The correlation is very real, and it has to do with dopamine, the neurotransmitter associated with reward and pleasure. The feel-good hormone.
Dopamine release is especially high from hyper-palatable foods —the sugary, starchy, fatty, and salty foods. The hyper-palatable food products hijack the reward system in much the same way as drugs. And we reach for them when we are feeling crappy, or down.
Some people might say well what is the problem? If food is helping me feel better then isn’t this a good thing?
There are a few major issues with this eating behaviour.
Firstly, hyper-palatable foods are the ones that will kill us.
Secondly, this cycle can be responsible for causing food addiction. Food becomes like a drug, we are chasing the feel-good moment, that dopamine release from our food. Before we know it we are using food to make ourselves happy. And this leads to the third issue.
The third reason ties in with the second. It is the creation of a vicious food cycle. The feel-good emotions don’t last long, they normally end up in a severe crash. Your food high turns into a massive emotional low. Your brain feels sad, now you repeatedly crave the ultra-processed hyper-palatable foods to bring back the happiness. You are now eating ultra-processed foods in order to feel a certain way. Each time this happens though results in a mega crash, now you are in a cycle of food creating massive mood swings. From super highs to deep lows.
Emotional eating is a tough one, something we need to do every we can to avoid. It will send you to an early grave. It is physically and mentally detrimental to anyone’s good health. It can be tough to avoid or stop once you have established this cycle. It may even need help from a mental health practitioner.
If you do find yourself as an emotional eater, and using food to cheer you up, then you could try some strategies to help with your decision-making around food.
1. Take Five: When you feel yourself having a craving purposely take five. Sit down and drink a glass of water, meditate, listen to music, read a book, journal, or take a walk and aim to clear the mind. The purpose of a take five is clarity, are you really hungry or is it your emotional state causing the craving. Becoming aware of the triggers will help you address and substitute the behaviour.
2. Prepare your Environment: Your environment will dictate your food choices. Have the cupboard full of sugary treats or savoury bites and this is what you will reach for.
3. Establish some healthier “go-to” meals: Studies show that the healthier a “go-to” meal is the more stable a person’s weight is. Say your “go-to” meal when you are feeling down, in a rush, or if you are super hungry, is a tub or low sugar yoghurt and fruit this will be a much better choice than a frozen pizza. The key is establishing 3-6 go-to meals that are there in case of an emergency or urgency.
4. Swap out the behaviour: When you are upset or down and you find the food cravings present swap out the eating behaviour with something else. It could be going for walk, drinking a glass of water (Take Five), calling up a supportive friend to chat, listening to a podcast, reading a book, etc. The replacement behaviours could be many and very individualised. The aim of the behaviour though is to try and improve your emotional state, finding ways to increase dopamine.
