Emotional eating : the relation between food and eating behaviour
Because yes, eating well means giving yourself the best chance to strengthen physical health but also self-esteem, confidence, and good mood.
The content of our plate influences our mood and mental health, which, in turn, guide our food choices.
We have all experienced it: feeling down, dealing with a stressful problem, or even just a small frustration, and we rush to chocolate bars, biscuits, or chips – unless, on the contrary, we lose our appetite. Our emotions often dictate our food choices, and conversely, certain foods alter our mood and influence our mental health.
For a long time, researchers and doctors focused only on the effects of food on physical well-being, ignoring its impact on emotions, mood, and mental health. That is no longer the case, and we are now witnessing the emergence of a new field: nutritional psychiatry.
Binging : the emotional reasons for compulsive eating
This connection is particularly evident in people with obesity. Many patients use food as a way to regulate their emotions.
The same applies to people with depression. They may consume fatty and sugary foods, thinking it will make them feel better, when in fact, the opposite happens.
When morale is low or stress accumulates, we often tend to rush toward foods rich in carbohydrates (found in candies, pastries, but also in starchy foods, cereals, etc.) because sugars are known for their calming and even antidepressant effects.
The impact of nutrition on the brain
They indeed increase the level of tryptophan. This amino acid contributes to the production of serotonin, a neurotransmitter with a very rapid calming effect. A piece of chocolate, and suddenly life seems brighter, even if only for a short time.
In cases of depression, those who prefer savory foods often turn to protein-rich foods (meat, fish, eggs, dairy products, cereals, legumes…). This is also a way for them to regulate their emotions. These foods increase the level of another amino acid, tyrosine, which is a precursor of dopamine—a neurotransmitter that notably influences mood.
Other individuals seek out foods rich in fats (cold cuts, cheeses, etc.). However, the impact of these lipids on neurotransmitters is still not well understood.
The impact of nutrition on the microbiota
Foods have another, more indirect, impact on the brain. They act on the microbiota and rapidly—sometimes within a few days—alter the proportion of different bacterial species that populate our intestinal flora. Since these microorganisms produce substances that affect various neurotransmitters, they influence mood and behavior.
Nutrition can improve well-being
Finding comfort in eating candy or regaining a smile by consuming deli meats—why not? But the trouble starts when we overindulge in these small pleasures. In particular, excessive consumption of sugars and fats, which provide many calories, can lead to overweight, obesity, and all the associated health issues, such as diabetes, high blood pressure, and many other conditions. A whole cascade of physical illnesses can develop from our emotions.
Nutrition and guilt
Another pitfall also lurks. After eating a cake or a slice of pâté for comfort, we feel guilty and drastically reduce our food intake in the following days, hoping to quickly shed the extra calories. This "restriction" leads to frustration, which can eventually trigger eating disorders such as bulimia. Anxiety sets in, and to calm down, we turn again to our favorite foods—thus entering a vicious cycle.
This accumulated knowledge about the links between diet, emotions, and mental health is ultimately "very encouraging."
Nutrition : a key to health and happiness
It shows that "while we cannot change our genes or personal history, we can at least improve our well-being by modifying our diet."
