Beyond sustenance, we often turn to food and drink when we’re stressed, bored, anxious, or even seeking to reward ourselves in moments of happiness or excitement. Eating in response to our emotions, or emotional eating, satisfies our brains rather than our stomachs. Occasional emotional eating is nothing to be concerned about, however, when frequently used as a coping mechanism when emotions are running high, it can become an unhealthy habit which can have negative effects on your physical and mental well-being.1,3 Typically, emotional eating includes an increased consumption of energy-dense but nutrient-deficient foods.3 This imbalance within our diets has been demonstrated to increase risk factors for cardiovascular disease (CVD), including high blood pressure, high cholesterol levels, and obesity. In a study published in 2023, individuals categorised as emotional eaters were shown to have increased cardiovascular damage following 13 years of evaluation.2
Helpful tips to overcome emotional eating
Unfortunately, an unbalanced diet can cause mood disorders, including bad feelings and guilt. This can increase the cycle of consuming unhealthy foods, trapping many in an continuous loop of unhealthy emotional eating.4 But how can we curb our emotional eating? It’s important to remember that it is never too late to start. Here are some helpful tips that can be employed to improve your diet and overall well-being:
1. Mindful eating5
Practice mindful eating by slowing down and savouring each bite of your meal. This can help you reconnect with your body’s hunger cues and better recognise when you’re eating in response to emotional stimuli rather than physical hunger. Research has demonstrated that mindful eating can improve both psychological wellbeing and body satisfaction.6
2. Develop healthy coping mechanisms5
One of the best ways to manage emotional cravings is to replace eating with another activity that addresses the same trigger. For example, if stress is your trigger, try stress-relieving activities such as exercise, breathing exercises, journaling, or meditation.5,7,8,9 If loneliness is the trigger, try reaching out to a friend or family member or try talking therapy, which has been shown to decrease risk of cardiovascular disease by 10-15% separately.10
3. Limit Temptation5
A simple yet effective way to break the habit of emotional eating is limiting the availability of unhealthy foods.5 Creating an environment with healthier alternatives, makes it easier to choose healthy snacks. Diets rich in fresh fruit and vegetables, whole grains, and lean proteins can help to boost overall mood and feelings of happiness.11 Studies have shown that individuals who consume fewer than five servings of vegetables daily are more likely to report higher levels of depression, with a 41% increased likelihood of severe-extreme depression and a 57% higher chance of mild-moderate depression, compared to those who eat five servings a day.12 By helping to regulate your mood, healthier foods can reduce your dependence on sugary snacks and help to break the emotional eating cycle.11
4. Create a routine
Creating structure and predictability in your eating habits can also help to prevent emotional eating. By creating and sticking to meal plans, or batch cooking meals for the week so that healthy meals are always available, you can help to reduce the likelihood of reaching for food impulsively during emotional highs or lows. Additionally, eating at regular intervals can help to stabilise your blood sugar levels which can reduce mood swings which could trigger emotional eating.13 By following a routine, you can also help to reinforce a sense of control and self-discipline which helps to reduce your reliance on food as a coping mechanism. This can help to build your confidence around food and eating, which can further motivate you to manage emotional triggers effectively.
Conclusion
Incorporating these strategies into your daily routine requires both self-awareness and consistency. By taking time to be mindful of your eating habits, finding alternative ways to cope with emotions, and ensuring healthier choices are easily accessible, you can start to shift your patterns of emotional eating. It is important to remember that these changes may not happen overnight, but with patience and dedication, they can significantly improve both your mental and physical health. By nurturing a balanced approach to food, you empower yourself to make choices that contribute to your overall wellbeing.
At Daiichi Sankyo Europe, we care for every heartbeat. Whilst we understand there isn’t a single approach to improving cardiovascular health that works for everybody, diet has a crucial role. Improving our relationship with food can help reduce the risk of cardiovascular disease and our mental health allowing us to live longer and happier lives.
