What are emotions, and why do we experience them?
Emotions arise when we evaluate a situation as relevant to a current goal or need. By nature, humans are emotional beings; we possess the capacity to delve deep into our feelings, a trait that can affect us both positively and negatively.
Emotions such as stress, anxiety, sadness, frustration, and even boredom act as cerebral stimuli, triggering a search for hyper-palatable foods. These are specifically chosen by the brain for their ability to stimulate the neural reward mechanism.
Certain areas of the brain are highly rewarded by the intake of foods rich in fats and sugars. This triggers a false sense of pleasure, providing a temporary escape from unpleasant emotions. Consequently, when we experience these feelings, we are at a higher risk of engaging in emotional eating.
However, these foods are rarely the healthiest choice. Most items that activate the brain’s reward system are energy-dense and nutritionally poor. Beyond failing to solve the underlying emotional issue, they disrupt our energy balance. This increases the risk of a calorie surplus, leading us to consume more energy than our bodies expend daily, which is then stored as fat.
The genetic component
It is important to note that this behaviour is partly influenced by our genetics. Variants in brain receptors related to oxytocin or melanocortin can increase an individual’s predisposition to emotional eating when faced with the feelings mentioned above.
How to distinguish emotional hunger from physiological hunger
| Physical hunger | Emotional hunger |
| Develops gradually over time. | Appears very suddenly or urgently. |
| Open to any type of food or nourishment. | Only specific “comfort” foods will do. |
| A sense of fullness occurs after eating. | The feeling of fullness does not register. |
| No negative feelings follow the meal. | Feelings of guilt or regret often follow. |
Can we improve our relationship with food?
If you frequently experience emotional eating, you might wonder if managing your weight will be more difficult. The answer is that while it may pose a challenge, there is a powerful tool available to help: Mindful Eating.
What is mindful eating?
Mindful (or intuitive) eating was originally defined by dietitians in the mid-1990s. The practice is built on ten core principles, including the rejection of “diet culture,” discouraging the labelling of foods as “bad,” and encouraging individuals to honour their hunger and find true satisfaction in eating.
While initially used to treat eating disorders, it has become a leading strategy for managing frequent episodes of emotional eating. It involves applying full attention to the act of eating, acknowledging the emotions, physical sensations, and behaviours that occur before, during, and after food intake.
It is important to clarify that mindful eating is not a weight-loss diet in itself; it is a strategy to regain control over food intake. However, clinical studies suggest that when combined with a structured weight management programme, it significantly improves weight reduction outcomes and the patient’s long-term relationship with food.
Practical steps for mindful eating
To implement mindful eating effectively, consider the following strategies:
- Identify your emotional triggers: Once you recognise which emotions lead to cravings, find alternative ways to break the cycle (e.g., physical activity or a distracting hobby).
- Eat without distractions: Dining in a quiet environment helps you concentrate on your food. Avoid screens (TV or mobile phones), as noisy or distracting environments often lead to overconsumption.
- Control your pace: Eating slowly allows your body to register satiety signals, helping you eat exactly the amount you need.
- Respect your fullness: Learn to identify the difference between being satisfied and being uncomfortably full. Stop before you reach the point of nausea or discomfort.
- Meditation: This is a common strategy to reduce stress and help you ground yourself before a meal.
- Seek professional guidance: Behavioural therapists and psychologists specialised in eating patterns can help you replace unhelpful thought cycles with more productive ones.
Conclusion
If you recognise these patterns in your own life, the first step is identification. By using tools that detect your unique genetic predispositions, healthcare professionals can create more personalised recommendations tailored to your specific needs.
We recommend seeking support from a psychological professional to better manage the emotions behind these habits and to develop a bespoke strategy for long-term wellbeing.
