The last article focused on how food affects our mood; however, it’s also possible for our mood to influence our food choices. A recent survey by the British Nutrition Foundation found that 63% of people in the UK opt for less healthy meal choices when bored. Additionally, 45% of respondents reported consuming less nutritious meals when dealing with tiredness, anxiety, or stress. We all eat based on our emotions at times and use food as a ‘pick-me-up,’ which is normal and part of life. However, if emotional eating becomes regular and feels out of control, it could lead to further conditions, such as eating disorders.

The difference between emotional and physical hunger

Emotional hunger tends to come on very quickly and causes cravings for foods high in fat and free sugars. Often, after eating based on emotions, an individual may not feel satiated.

They may feel good for a short period, but then experience feelings of guilt or shame. On the flip side, physical hunger doesn’t come on quickly, nor does it cause a craving for a specific type of food. Individuals may experience physical hunger pangs, and after having a meal, they will feel satiated.

Is there anything else that can trigger emotional eating?

Other than feelings of low mood, a survey by BEAT showed that 86% of people who emotionally overeat had a negative body image of themselves.

Living in the world of social media, where filters and Photoshop have become the new normal, the standards of the “perfect” body have significantly risen.

It’s important to surround yourself with realistic perceptions of body image, especially on social media—in other words, mute, unfollow, or block if need be! Following rigid food rules and low-calorie or fad diets can also cause emotional eating. This is because such diets require an individual to eat a certain way that is not sustainable, increasing the chance that they will overeat the foods they are restricting themselves from.

Is there anything else that can help with emotional eating?

There are plenty of non-food-based strategies, such as going for walks, reading, exercising, and talking with friends and family, that can help.

Professional help is also available from registered nutritionists, dietitians, GPs, or counsellors that can assist with building a better relationship with food.

If you are seeking support for a diagnosed food disorder, it’s best to contact your GP, who will be able to provide further assistance.

(Image by syarifahbrit/Freepik)

Sukaina Abdulhussein,
Registered Nutritionist,
hello@sukainanutrition.com