How to deal with emotional eating through Mindful Eating?

Eating does not only respond to a physiological need, but also to the inner mosaic of emotions that we experience daily, including those that are more difficult or unheard. One may find themselves eating due to stressFrom a clinical point of view, stress is a physiological and... More, anxietyAnxiety is an emotional response characterized by feelings o... More, boredom, sadness, or simply seeking comfort. This may be a consolatory sweet or a snack to release tension during work hours. However, emotional hunger is rarely truly satisfied by food. Instead, it risks becoming a regular substitute for what we actually need. Mindful Eating helps us recognize the four main types of hunger, our true desires, and rediscover harmony in nutritionLife does not take breaks: in every living being, bodily fun... More, which is a fundamental ingredient for overall health and also for our work productivity.

What is the relationship between stress and food?

Sometimes, when facing stressful events, especially if prolonged over time, adjusting eating behavior may seem like a quick or simpler strategy to cope. During an episode of emotional hunger, food tends to temporarily reduce a state of restlessness or anxiety, through dopamineA neurotransmitter found in the brain and central nervous sy... More release. But the benefits do not last long; after an emotional binge, mood often worsens and stress resurfaces. This increases cortisolThe adrenal glands, small pyramid-shaped glands above the ki... More release, which stimulates appetite, feeding a vicious cycle.

This may lead to regularly consuming more food than our body truly needs in an attempt to restore emotional balance, threatened by internal or external factors. On the other hand, chronic stress may also cause us to eat less than necessary, affecting the regulation of the hypothalamic–pituitary–adrenal axis and suppressing the sensation of hunger.

The dysfunctional strategy of responding to stress by distorting eating behavior can lead to real eating disorders, such as anorexia, bulimia, binge eating, or favor the onset of obesity and body-image-related disorders, such as body dysmorphic disorder, feeding fears of not being accepted or even becoming victims of body shaming or social stigmaStigma towards mental health can be defined as prejudice and... More.

What is Mindful Eating?

The first step to rediscover harmony with food is learningThe term learning—with the synonyms to learn, assimilate, ... More to listen to our emotional state and observe our eating behaviors. This is the essence of Mindful Eating, or conscious eating, which teaches that it is not only what we eat, but how we eat that matters.

Eating can even become a meditative act, allowing us to be fully present in the moment, honoring the daily act of nourishing ourselves and giving it value, meaning, and a place in the conscious balance of life. Mindful Eating recognizes the complex and varied nature of food, which goes beyond biological nourishment, intertwining emotions, family history, traditions, culture, and relationships.

Mindful Eating, which combines mindfulness and nutrition, helps protect our health through proper nourishment, supports maintaining a healthy weight, and promotes a body that reflects ourselves, in which we can joyfully see ourselves.

What are the four types of hunger?

Mindful Eating teaches us to distinguish emotional hunger from other types of hunger. By doing so, we can become aware of the true reason why we are eating, without consuming food merely as an impulsive reflex. There are at least four types of hunger, and none are inherently wrong. Awareness and balance in our behavior are key to optimally experiencing all dimensions of physical nutrition and emotional nourishment.

Physical Hunger

This is the classic hunger, usually manifested by stomach growling, weakness, or loss of concentrationWhat concentration really is and why it’s so hard to maint... More. It intensifies over time and decreases during the meal.

Emotional Hunger

Emotional hunger represents the internal drive to restore emotional balance through food. It is not necessarily negative, as it may help process emotions in the short term. The key is that eating to feel better should not be the only or primary copingCoping is the ability to face and manage stress, challenges,... More strategy for daily challenges.

Craving Hunger

This type of hunger arises from appetite, triggered by an unexpected pleasant smell, a thought, or the sight of a favored food. It can occur even without physical hunger and represents the desire to satisfy a small craving through all senses: sight, smell, taste, touch, and even hearing. While gratification is important, it should remain aligned with physical cues and satiety signals.

Practical Hunger

Practical hunger represents eating strategically even without physical hunger, knowing one may not eat for a period of time. Having breakfast even when not hungry is an example of ensuring the day starts with the right nutrients and energy, preventing unexpected hunger attacks or hasty, unhealthy snacks.

What are we really “hungry” for?

Whenever we feel the desire to eat, we can try to listen to our body’s signals to understand if it is real physical hunger or not. If we discover it is only emotional hunger, we can breathe deeply and observe our thoughts and emotions, discovering what we are truly “hungry” for, or rather, what we truly need.

Need for listening, attention, and love

Sometimes we eat seeking comfort. This is also referred to as comfort food: foods that console us and make us feel good, often linked to happy or childhood memories. Food can become almost a substitute for a good friend or loved one who responds to our needs and makes us feel loved. Awareness of our deep, natural need for attention and care is important, so we can implement strategies to enrich or nurture our social network.

It may also be useful to ask ourselves other ways we can offer ourselves love and attention. For example, we may wish to spend time in nature, start reading a book we have postponed, or practice some form of meditation, preferably moving meditation, improving our sense of psychological and physical well-being.

Need for rest

Work-related stress can trigger emotional hunger. A heavy workload or tight deadlines may prevent us from attending to a legitimate need for a break or rest. This may happen in family life as well. In these cases, it may seem that only allowing ourselves a snack legitimizes a pause.

By listening deeply, we might discover more benefit in giving ourselves a moment of regenerative silence or solitude or increasing restorative sleep hours. Recognizing that a break, even if not for eating, is essential, helps us recharge, organize thoughts, and calm emotions. If true hunger is absent, meditationThere are many ways to define meditation, but perhaps the si... More, a walk outside, or going to sleep an hour earlier are good alternatives.

Nutrition and productivity at work

Taking a proper break is much more effective than rushing and ending up eating poorly, even from a work efficiency perspective.

The Food at work report by the International Labour Organization in Geneva notes that healthy eating can improve productivity by up to 20%. It reduces sick days and increases workers’ well-being and happinessHappiness represents an emotional state characterized by pos... More. Conversely, hypoglycemia caused by skipping meals can reduce attention and cognitive processing speed. The report also encourages companies to take responsibility, as protecting employees from unhealthy eating habits should be considered as important as protecting them from chemicals or noise pollution.

In 2012, a study published in Population Health Management showed that an unhealthy diet is associated with a 66% higher risk of decreased productivity compared to a diet rich in whole grains, fruits, and vegetables. A 2019 review also suggests that consuming fruits and vegetables can increase creativity by 34% and happiness by 25%.

It is therefore essential to learn how to manage emotional hunger effectively and take care of our nutrition for personal well-being and work productivity.

How to prevent the risk of Binge Eating?

The stress-binge cycle can develop into a true mental healthAccording to the World Health Organization, mental health ca... More disorder: Binge Eating Disorder. This involves regularly consuming large amounts of food in a short period. Its specific characteristic is a sense of losing control over what and how much one eats, being unable to stop even when full. Key symptoms of binge eating include:

• eating regularly when not hungry
• eating very quickly during binges
• eating alone or secretly
• feeling depressed, guilty, ashamed, or disgusted after a binge

If these symptoms are present, it is important to consult a mental health professional. They can provide an accurate diagnosis and proper therapeutic approach for both physical and mental health.

Five insights for mindful eating

To adopt a mindful approach to food and ensure nutrition that supports energy, well-being, and overall health, we can consider five additional insights for mindful eating:

• Choose quality foods: prioritize fresh, unprocessed, and organic foods when possible, avoiding items high in preservatives or artificial additives.
• Focus on variety: a diverse diet provides the full spectrum of nutrients the body needs, preventing nutritional deficiencies and dietary monotony.
• Prepare the right portions, controlling quantities to avoid excess calories and ensure balance among all food types.
• In consultation with our doctor or nutritionist, consider fortified foods or foods with added vitamins, such as vitamin-fortified foods. The Ministry of Health notes that these can improve nutritional status or compensate for dietary vitamin and mineral deficiencies due to changes in eating habits.
• Following the guidance of a healthcare professional, try chrononutrition and intermittent fasting, eating according to the neuroendocrine circadian rhythm. In the morning, the body is more efficient at burning calories. Alternating periods of eating with fasting windows can optimize metabolism, support cellular regeneration, and improve health parameters such as insulin sensitivity and digestive function. It is essential to rely on a qualified professional to obtain maximum benefit from these dietary approaches.

Rediscovering the true joy of food and the importance of emotions

Mindful Eating allows us to take care of our nutrition while also nurturing our inner world. Even the plate becomes a mirror to understand and improve ourselves day by day. It helps us lovingly acknowledge our needs and cultivate overall health and ever-evolving versions of ourselves.

Recognizing the importance of emotions and their impact on daily choices is essential for our well-being. The Patrizio Paoletti Foundation dedicates the new “Emotions Series” to understanding and training emotional intelligence: four free EduKits paired with video lessons explore the emotional world across the lifespan, from childhood to old age.

By appreciating the beauty and significance of mindful nutrition alongside emotional awareness, the joy of food and sharing it returns, along with the excitement of cooking as a creative act and the happiness of feeling body, heart, mouth, and mind aligned. Life’s taste is rediscovered.