In the dynamic world of youth, where academic pressures, social expectations, and self-discovery collide, anxiety can cast a long shadow over our eating habits. It's easy to fall into the trap of emotional eating, seeking comfort in sugary snacks or cheese pizzas late at night while binge-watching Netflix. But these coping mechanisms, while offering temporary …
In the dynamic world of youth, where academic pressures, social expectations, and self-discovery collide, anxiety can cast a long shadow over our eating habits. It’s easy to fall into the trap of emotional eating, seeking comfort in sugary snacks or cheese pizzas late at night while binge-watching Netflix. But these coping mechanisms, while offering temporary relief, but in the long run it can have a detrimental impact on our physical and mental well-being. The sense of concern, fear, or nervousness combined with behavioral, cognitive, and bodily symptoms is referred to as anxiety. An occasional feeling of anxiety is normal and can even be adaptive if it helps one become more ready for unfamiliar situations. However, anxiety symptoms can turn pathological if they are excessive, ongoing, or interfere with daily functioning. Studies have found a connection anxiety and dietary function.
The Allure of Emotional Eating
When anxiety strikes, our brains crave instant gratification, and what better way to satisfy that craving than with a quick fix of sugar released dopamine? That’s why we mindlessly reach for the tub of ice cream or the bag of chips, or the takeout menu. These foods temporarily boost our mood, releasing dopamine, a neurotransmitter associated with pleasure.
However, this short-lived escape comes at a cost. Emotional eating disrupts our regular meal patterns, leading to nutrient deficiencies and weight gain. Aucoin et al. (2021) in a study found that higher levels of anxiety were shown to be correlated with high-fat diets, low levels of tryptophan and dietary protein, high intake of refined carbs and sugar, and “unhealthy” dietary habits. Thus, It creates a vicious cycle, where anxiety triggers unhealthy eating, which in turn exacerbates anxiety.
The Impact on Gut Health
Anxiety’s influence on our diet goes beyond emotional eating. It can also disrupt our gut microbiome, a community of trillions of bacteria that play a crucial role in digestion, immunity, and mood. Studies suggest that individuals with anxiety may have an altered gut microbiome, leading to changes in appetite and food cravings. Foster & Neufeld (2013) in their research suggested role of gut-brain axis and showed that bacteria in the gastrointestinal (GI) tract can activate neural pathways and central nervous system (CNS) signalling systems and direct impact on our mental health.
Real-Life Scenarios: A Night with Anxiety
Picture this: it’s a Friday night, and you’ve just finished a gruelling week of exams. Social media feeds are filled with images of friends having fun, and you can’t help but feel a pang of loneliness. Anxiety starts to creep in, and you find yourself craving something to lift your mood.
You reach for your phone and open the Zomato app, scrolling through the endless options of pizzas, burgers, fries and momos. The sight of these delights makes your mouth water, and you impulsively order a feast. As you settle in with your food and a Netflix binge, the anxiety fades away, replaced by a sense of temporary satisfaction.
Breaking Free from Anxiety-Driven Eating
Breaking free from this cycle requires a holistic approach that addresses both our emotional and physical well-being. Here are some actionable steps:
- Recognize Emotional Eating Cues: Pay attention to your emotions and triggers. When do you feel the urge to emotionally eat? Identifying these patterns can help you develop coping strategies.
- Practice Mindfulness: Mindfulness techniques like meditation and yoga can help you manage stress and regulate emotions, reducing the need for emotional eating.
- Plan in Advance & Eat Regular Meals and Snacks: Regular meals provide a stable blood sugar level and prevent cravings. Make sure to include a variety of healthy options, such as fruits, vegetables, whole grains, and lean proteins.
- Limit Processed Foods: Processed foods are often high in sugar, unhealthy fats, and added chemicals, which can worsen anxiety symptoms. Minimize their intake and opt for whole, unprocessed foods instead.
- Hydrate Enough: Dr Raza (Penn Medicine) suggested that if you are not doing any strenuous activity, a healthy adult need ~100 ounce of water per pound of body weight (~30 ml/kg of body weight)
- Seek Support: Don’t hesitate to seek help from a therapist or counsellor. They can provide guidance on managing anxiety and developing healthy coping mechanisms.
Empowering Yourself
Remember, you have the power to break free from anxiety-driven eating and cultivate a nourishing relationship with food. By understanding the interplay between anxiety and diet, implementing healthy lifestyle habits, and seeking support when needed, you can embark on a journey towards a happier and healthier you.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8706568/
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