The fast pace of life, constant exposure to new stimuli disrupt our natural circadian rhythms. More and more often, we eat meals in a hurry, without focus, while reading or browsing our devices. Unhealthy eating habits can lead to obesity, which, according to the World Health Organization, affects over 20% of the global population.
Where does this problem originate?
Strong, unhealthy relationships with food impact our well-being, physical health, mental health, and our functioning in society. Psychiatrist Anders Hansen, in his book ”Log Out Your Brain” , emphasises that primitive brain mechanisms that once favoured the accumulation of calorie reserves can now be detrimental. The modern ease of access to highly processed foods and fast food influences the proper functioning of the digestive system, leading to overeating. What happens in the brain during binge eating? Where does this constant need for snacks come from?
Let’s start from the beginning. Eating serves several functions in our lives. One of them is meeting our caloric needs, responding to physiological hunger. Additionally, in many cultures, food is a part of social gatherings and often becomes a way to cope with emotions. Dr. Joanna Wojsiat, in conversation with dietitian Małgorzata Kędzierska, addresses the issue of so-called “emotional eating.” In stressful situations, serotonin levels drop while cortisol production rises, leading to an unplanned increase in appetite. This phenomenon triggers the desire to reach for food, even in the absence of physiological hunger. Such emotional hunger appears suddenly, is intense, and does not subside even after cravings are satisfied. Regulating emotions through food provides a quick, but short-lived, effect and can lead to many side effects in the long term.
In the mentioned podcast, Małgorzata Kędzierska points out that there is an increasing tendency in society to overeat and ignore feelings of fullness. An unhealthy relationship with food, combined with the strong pressure of the “ideal body” promoted by social media, can lead to eating disorders such as bulimia, anorexia, or orthorexia, and mental health issues. At least ten hormones are involved in regulating body weight and appetite, most of which are produced in the digestive system, including cholecystokinin, insulin, ghrelin, and leptin. Ghrelin and leptin are suspected not only of regulating feelings of hunger and satiety but also of conveying information about the body’s nutrition to the brain. Therefore, well-balanced meals and attentiveness when eating food, are extremely important.
Research by Dr. Laura Berner from 2022 indicates that weakened activation of the prefrontal cortex may lead to a loss of control over eating in individuals with bulimia. This brain response confirms that disturbances in prefrontal cortex activity can directly influence the development of maladaptive eating behaviours. Ghrelin, primarily produced by the stomach and in smaller amounts by the hypothalamus, plays a key role in regulating appetite. Animal studies also suggest that fluctuations in ghrelin and leptin levels are linked to mood disorders. In both humans and animals, stress and anxiety stimulate ghrelin production. And when we are stressed— we eat to tune our emotions.
Is emotional eating unhealthy?
The answer depends on the context and if it is outside of our control. Individuals with binge eating episodes may experience more serious consequences of this phenomenon. These episodes often occur in secret, hidden from the loved ones, stemming from planned activities or spontaneous decisions in response to stressful situations. According to Małgorzata Kędzierska, a crucial element in preventing the negative effects of emotional eating is maintaining a healthy, balanced diet daily and avoiding self-blame after episodes of overeating. Orthorexia, or obsessive control over one’s diet, also does not promote healthy eating habits and can hinder proper nutrient absorption.
Nowadays society is significantly more exposed to issues related to unhealthy eating. Therefore, maintaining a healthy diet, regular physical activity, and working on good habits and mental health is essential to keep overall well-being.
Fot. Unsplash
Bibliography:
- Laura A. Berner, Samantha R. Winter, Hasan Ayaz, Patricia A. Shewokis, Meltem Izzetoglu, Rachel Marsh, Jennifer A. Nasser, Alyssa J. Matteucci, Michael R. Lowe. Altered prefrontal activation during the inhibition of eating responses in women with bulimia nervosa. Psychological Medicine, 2022; 1 DOI: 10.1017/S0033291722000198
- dr Joanna Wojsiat, “Jedzenie emocjonalne / Czy można uzależnić się od jedzenia?”, 2024, NewOnce
- Hansen, Anders. Wyloguj swój mózg. Jak zadbać o swój mózg w dobie nowych technologii. Wydawnictwo Znak, 2020
