Are you an emotional eater?

In times of anxiety, stress, worry, fear or depression, we may be tempted to use food to reduce tension or to soothe ourselves. Food can provide a distraction by offering a few minutes of taste gratification, followed by a temporary feeling of satisfying fullness or even pleasure.

Why do emotions trigger cravings for certain foods? The body produces chemicals that regulate feelings, hunger, thoughts, and responses. In the past twenty-five years scientists have discovered hundreds of these compounds in our bodies. Some of these chemicals increase or decrease appetite, while others work very specifically, like oxytocin, which reduces salt cravings, and cortisol, which increases fat intake. Neurotransmitters (brain chemicals) that regulate appetite and food preferences are housed in the same regions of the brain that are involved in reproduction and emotions, demonstrating a close link between our food preferences and cravings, and our instincts for survival, love, and safety.1

Serotonin is a key compound that boosts your mood, curbs your food cravings, and promotes healthy sleep patterns. Low levels result in insomnia, depression, food cravings, and aggression. Antidepressants, like Prozac, work by increasing serotonin levels in the body. Serotonin is strongly linked to your diet. The body produces it from an amino acid called tryptophan. Carbohydrate-rich meals and snacks allow more tryptophan to enter the brain, causing serotonin levels to rise. Higher levels of serotonin increase feelings of calmness, at least temporarily. But if you are eating the wrong types of carbohydrates, like simple sugars, this will cause blood sugar and energy levels to rise, then to drop dramatically, which may trigger more cravings for sugary foods. This cycle of eating sweets, feeling better, then worse, then eating again, is played out daily in households and offices all over this country.

Food cravings can also be fueled by an addiction to pleasure. A calming or euphoric response is produced by certain foods that release morphine-like chemicals in the brain called endorphins. The term “comfort food” refers to the soothing effect of foods with high fat and/or sugar content, like chocolate and ice cream, or even mashed potatoes with gravy.

What can you do?

First, identify the problem. Are you a stress eater? Do you find yourself craving cookies, ice cream, candy, chocolate, or snack chips when you are upset, sad, tense, worried, or bored?

Are you committed to change? Change means that you will have to act and think differently, and you may have to invest additional time and effort to see the results. Are you ready to do things differently?

Remember that this is a process, not an overnight transformation. Be patient with yourself and keep working at it, and don’t forget about God, He is your greatest asset of all if you are willing to trust in Him.

If you are ready, here are some steps you can take, to reduce cravings and emotional eating:

1. Exercise- Exercise increases the flow of feel-good compounds in the body, including serotonin. It also helps you to burn calories, which helps with weight loss. Exercising will reduce appetite caused by inactivity and boredom, and helps you to feel happier and more content. Even a walk around your neighborhood, for 20-30 minutes each day, will help you with your mood and your cravings.

2. Stay Busy- Instead of eating, consider what you could be doing around the house, like cleaning, yard work, needlework, or washing the car- anything that occupies your mind and hands will reduce the likelihood that you will eat.

3. Stay Hydrated- Sometimes we confuse hunger with thirst. Be sure to drink plenty of water throughout the day, at least 6-8 glasses. Consider carrying a plastic water bottle with you and keeping it refilled as you drink throughout the day.

4. Depression- Are you prone to depression? You may have an underlying serotonin imbalance that is affecting your mood and stimulating food cravings. If so, you may wish to consult with a physician about the need for an antidepressant, or you could consider exercise, proper diet, and spiritual help instead. This website contains resources to help you try these solutions first, if you prefer.

5. Balance Your Diet- By eating a balanced diet, with the right combination of complex carbohydrate, protein and quality fat, you can help maintain even, steady energy and blood sugar levels, which helps keep your body chemicals in check. Without the highs and lows of erratic blood sugar levels, you are less prone to reach for sodas, candy and stimulants to perk yourself up, throughout the day. This website offers you an opportunity to obtain a personalized nutrition profile, meal plan, and food lists that show the best and worst choices in every category of foods. A restaurant guide shows you how to make good choices when you eat out.

6. Sleep- Seven to eight hours of sleep each night is essential in keeping your body compounds regulated. Lack of sleep affects cortisol levels, which makes you feel hungry and unsatisfied with meals. It also causes you to crave fat in your diet. If you have deprived yourself of sleep, you are sabotaging your body and robbing it of the chance to recharge itself at night. Take a look at your use of chemical stimulants like caffeine, nicotine and sugar. If you are relying on coffee, energy drinks and candy bars to get through the day, you are abusing your body and are at greater risk of developing long-term fatigue and weight gain.

7. Prayer- Studies have shown that prayer increases neurotransmitter levels, including serotonin, and results in increased inner peace and well-being. Please refer to my website link Food and Spiritual Solutions for thoughts concerning your relationship to God, scriptural references to food, and nourishing your spirit.

1. Reference: For more information on food and mood, check out Elizabeth Somers’ book Food and Mood: The Complete Guide to Eating Well and Feeling Your Best, @1999, by Henry Holt and Company, New York, NY.