Emotional states versus nutrition.

Stress..

Stress is a complex physiological phenomenon. It is a direct result of the interaction of external stimuli with specific stressors on the human body. The relationship between stress and negative eating behavior should be considered on two levels: physiological and psychological. A particularly important issue is the impact of stress and negative emotions on the quantity and quality of food consumed. Therefore, it is extremely important to develop individual remedial methods that, in a stressful situation, will be used and help nullify its source.

How does stress affect nutrition?

Stress stimulates the need to replenish levels of serotonin (commonly known as the happy hormone), which is one of the most important neurotransmitters in the brain responsible for the processes of falling asleep, mood control and well-being. Serotonin levels also affect sexual needs and appetite. Under stress, its level in the brain decreases, so the longer we remain under stress, the more difficult it is for our body to rebuild serotonin stores. When we eat a meal, its levels rise, so our mood improves. The increase or reduction of food intake in a stressful situation depends on the type of stressor and the activated nervous system. Stressful situations threaten one's well-being, so a person strives to minimize the feeling of tension using all available means. Research indicates that stress and accompanying negative emotions increase appetite.

Mechanisms of emotional eating.

Stress or negative emotions can weaken (disinhibit or restart) self-control over self-imposed food intake restrictions. During under-eating, the body cannot distinguish between self-imposed dietary restrictions and real ones, and behaves as if in starvation mode: metabolic rate slowed (anabolism), and hunger and appetite increased. The result is that people on a diet develop intense feelings of deprivation (deprivation), making them very susceptible to dropping it. This can be especially true when stress affects the body. Indeed, either under stress or after negative emotions were triggered, the subjects showed an increase in food intake compared to those not on a diet. Diet is considered a risk factor for increased emotional eating. The effect of stress on appetite in humans varies widely.

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Emotional eating is characterized by the fact that negative emotions intensify the consumption of mainly high-energy foods (high in sugar and fat). Examples of statements used in dimensions measuring the propensity for emotional eating include: - "When I feel lonely, I comfort myself with food." - "When I am sad, I often overeat."

It's not emotion that influences the increase in food intake, it's the lack of.

The ability to regulate emotions in ways other than reaching for food..

There are two types of emotional overeating: -Tantrums (more common in women). -Compulsive overeating. Excessive eating leads to a kind of stupor. A person during an overeating attack is somewhat detached from reality, shuts himself off from people, does not experience any feelings, after a few minutes he even stops enjoying the taste of food. Studies also show that there is a correlation between eating habits and the level of perceived occupational stress. Stress felt as a result of high demands at work and quantitative overload is associated with overeating. But we can learn to change our energy and emotional state. Raise the level of arousal by, among other things, physical activity, listening to loud music, or lower it by, for example, taking a relaxing bath, going for a walk, meditating. We can also learn to improve our mood. Positive emotions should be enhanced, and negative emotions should be quieted or removed from the area of consciousness. Food consumption does not only serve the function of satisfying physiological hunger and supplying essential nutrients to the body. Foods often become a quick way to satisfy emotional needs. Some food components such as vitamins, especially B vitamins, certain fatty acids, good carbohydrates and also caffeine have a beneficial effect on improving a person's mood. They increase the synthesis of neurotransmitters (dopamine and serotonin) through which they improve a person's mood and well-being. However, we remember that excessive eating leads to the development of overweight and obesity, which results in the occurrence of depressed mood and even depressive states. Therefore, it is very important to take care of a proper, well-balanced diet and make positive lifestyle changes

Lesya Sowinskaya, MA.

Dietotherapist/Psychodietitian.

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Sources:.

Van Strien, T, 2018 Causes of Emotional Eating and Matched Treatment of Obesity.

Current Diabetes Reports, 18(6).

doi:10.1007/s11892-018-1000-x

Magdalena Rozmus, 2021. mental health and nutrition - psychodietetics. WSNS in Lublin

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