Between work pressures, family responsibilities, challenging life circumstances, and emotional struggles, many situations can place us under psychological stress. In such cases, some people turn to food as a way to cope with negative emotions - a behavior known as “emotional eating.” It’s as if food temporarily fills a void or eases a sense of emptiness.

According to nutrition expert Dr. Nivine Bashir, emotional eating has identifiable causes, and with the right strategies, it is possible to address and overcome it, preventing its potential negative consequences.

What are the reasons behind emotional eating?

One of the main triggers of emotional eating is an increase in cortisol levels caused by stress, which can heighten cravings for certain types of food. This often occurs during stressful situations, a lack of self-confidence, feelings of emptiness or boredom, or periods of depression and anxiety. People experiencing emotional eating tend to gravitate toward foods high in sugar and fat, using them as a way to escape negative emotions that affect mental well-being. In the brain, emotional hunger can be easily confused with physical hunger, leading individuals to rely on food as an unhealthy coping mechanism instead of addressing their emotions directly. This process can increase appetite-related hormones, slow metabolism, and contribute to weight gain and obesity.

What are the health results that can arise from emotional eating?

Weight gain is a natural consequence of emotional eating, but it can also lead to several serious health problems, including:

• High blood pressure

• Elevated cholesterol levels

• Increased blood sugar levels

• Heart-related issues

According to Dr. Bashir, the real danger lies in the vicious cycle emotional eating can create. It not only affects mental health but also reinforces itself: as negative emotions and depression intensify, they trigger more random and emotionally-driven eating, making the cycle increasingly difficult to break.

How can "emotional eating" be addressed?

The treatment of emotional eating typically involves a coordinated approach between a nutritionist and a psychological therapist. According to Dr. Bashir, practical strategies that can help include:

• Identifying triggers that prompt eating in specific situations.

• Tracking feelings before eating to determine whether hunger is emotional or physical, allowing for self-reflection and better decision-making.

• Planning and organizing meals to maintain consistency and prevent impulsive eating.

• Focusing on balanced meals rich in protein, low in unhealthy fats, containing complex carbohydrates, and healthy fats, as proper nutrition supports mood stability.

• Practicing mindful eating by paying attention to emotions and sensations during meals.

• Reducing sources of stress wherever possible.

• Engaging in yoga or relaxation exercises to help manage stress and emotions.

• Delaying eating when urges arise by engaging in alternative activities - such as taking a walk or doing another task when feeling angry or stressed - to increase awareness and determine if hunger is physical or emotional.

Does refraining from eating count as “emotional eating”?

While emotional eating often involves overeating in response to stress, anger, or other emotions, some individuals react in the opposite way - entirely refraining from eating during these moments. Even positive emotions, such as happiness, can influence whether someone abstains from food or overeats. This behavior is known as “emotional food abstinence,” according to Dr. Bashir. It involves a suppression of appetite and is more commonly observed among women and mothers experiencing excessive life pressures.

Treatment approaches are similar to those for emotional eating, focusing on reducing stress and restoring normal appetite. Individuals who practice emotional food abstinence are at higher risk of malnutrition due to insufficient intake and diminished appetite. However, Dr. Bashir notes that, overall, emotional eating is more prevalent than emotional food abstinence.