Mind Body Nutrition

Have you ever considered how your thoughts can affect what you eat? It may sound a bit strange, but it’s actually true. Our mental state and eating habits are closely intertwined, with each one having a significant impact on the other.

You might be wondering how this is possible. Well, it’s actually rooted in psychology. When we experience negative emotions like stress, sadness, or frustration, it triggers a series of reactions in our brain. This leads to hormonal imbalances and changes in neurotransmitters, which in turn cause us to crave certain foods that provide instant gratification and temporary relief.

In these moments, we often turn to comfort foods that are high in sugar, fat, and salt. These foods give us a momentary sense of pleasure because they release dopamine, a brain chemical that makes us feel happy. However, this reliance on unhealthy food as a coping mechanism for emotional distress can create a harmful cycle.

While we may feel better psychologically, our bodies suffer the consequences in the form of diseases like inflammation, diabetes, high blood pressure, and obesity. It’s crucial to understand this complex relationship between our emotions and our dietary choices in order to find healthier alternatives to cope with negative feelings.

The more we understand our habits and the emotions that drive them, the better equipped we are to make positive changes in our lives.

Let’s explore some ways to develop healthy emotional habits.

1. It can be really helpful to identify and name the specific emotion you’re feeling right now. This simple act of labeling your emotions can actually help to calm you down and give you a starting point for dealing with them. So, next time you’re feeling overwhelmed, try to put a name to that feeling and see how it makes a difference.

2. Our thoughts have a big impact on our emotions. If you find yourself always thinking in extreme terms or blaming yourself for every little difficulty, it might be worth examining those thoughts. Are they based on reality or driven by fear? Take a moment to challenge and replace any anxious or irrational thoughts that aren’t grounded in facts. This way, you can prevent them from contributing to unnecessary negative emotions.

3. Getting active can really help to take the edge off your emotions. Try out different physical activities like walking, stretching, dancing, or even cleaning. Find something that brings you joy and gives you a sense of release. Afterwards, take a moment to reflect on how much your negative emotions have lessened.

4. Spending time in nature has been proven to have a significant positive impact on our overall well-being and mental health. So, make it a point to get outside and enjoy the beauty of the natural world. Whether it’s a walk in the park or a hike in the mountains, let nature work its magic on your emotions.

5. Incorporating just 5 minutes of mindfulness meditation into your daily routine can do wonders for managing your emotions. It helps to reduce physical stress and even curb impulsive eating habits. During mindfulness meditation, you purposefully direct your attention towards your emotions, sensations, thoughts, or environment. Give it a try and see how it can benefit you.

6. Keep a food log for two weeks, noting down what you eat, when you eat it, and how much you eat. Also, make a note of your emotional state, as well as your levels of hunger and satisfaction before and after each meal. Take a look at your food log and see if you notice any patterns or triggers related to your environment, relationships, or emotions. This information can be really helpful in finding successful strategies for managing these triggers.

Allow food to nourish and support you. By confronting and embracing your emotions, you’ll gain the necessary emotional resources to find harmony with food as well. Invest in your well-being today by recognizing that the key to making better nutritional choices lies within your own mind.

“To change our eating habits, we must learn to eat mindfully, being more aware of chewing and tasting what we eat so that the brain can register the incoming nutrients.”  – John M. Poothullil

“Mindful eating isn’t linear. It’s more like a spiral taking you deeper into knowing how to care for yourself.”  – Michelle May MD

“To keep the body in good health is a duty… otherwise, we shall not be able to keep the mind strong and clear.”  – Buddha