Mental Health and Our Food Choices
Though it may not see evident, the two are intricately linked!
The relationship between mental health and food choices is a complex interplay that goes beyond simple nutritional needs. Emotional factors, stress, celebrations, and mood can influence eating habits and food choices.
I remember driving home from work back when I was teaching middle school and rolling through the McDonalds drive through to get a milk shake after hard days. Other individuals might turn to comfort foods when feeling stressed, or seek certain foods for emotional support. Feeling lonely might cause us to turn to food to fill a void. Depression, grief, or sadness can cause us to not eat much at all.
On the other hand, food can also be a part of positive celebrations. We have cake at our birthdays. We get champagne to celebrate promotions. We treat ourselves to a special meal after accomplishing a goal or achieving some success.
It goes both ways. There’s also no one way that any of us “uses” food; our experiences are unique to us. The bottom line is that food IS tied to emotions and mental health, and it is important to acknowledge.
To this point, it may not be as simple as “just” eating food, because our food has these emotional ties, and we make decisions based on how we’re feeling, too. This is also one of the reasons why prescribing someone a food plan, or simply giving them calories or macro numbers may not be appropriate. There’s so much more experience impacting it!
As a nutrition coach, I've come to appreciate the connections between what's on our plate and what's happening in our minds. And as a human, I experience these emotional shifts too. It’s worth diving into how our mental well-being shapes the foods we choose and how we can create a balanced approach to nutrition. Before we do so, I highly recommend seeking professional support from a therapist or similar provider if you are experiencing mental health struggles of any kind, food-related or not.
Okay, here goes… let’s talk about some connections between mental health and our food choices, and how we might best support ourselves moving forward.
Emotional Eating
Why do we turn to food when we’re emotional? We seek comfort. Often, individuals turn to food as a source of comfort during times of stress or emotional upheaval.
How can we support ourselves? If we can start to understanding the emotional triggers behind certain food choices, we can better identify them before we “use” food, or enjoy these kinds of foods more mindfully, fostering a healthier relationship with food. We can also remind ourselves that—in my experience and in working with many other individuals—food rarely actually helps us feel better.
For example, let’s take the McDonald’s drive through example I gave earlier… If I was able to identify that when I have a tough day at work I want to stop and get a milkshake, then I can help prepare for this in advance. Maybe I keep some healthier, pre-made smoothies in the fridge at work and grab one of those on my way home so I don’t have to stop at McDonalds. Identify the trigger → Prepare in advance → Avoid overindulgence / “using” to help myself feel better.
Social Interactions and Food Dynamics
Why do we make different food choices with others? Peer influence. Social interactions can significantly influence food choices. Whether it's a shared meal with friends or a family gathering, the dynamics of social eating can impact what and how much individuals consume. Having a plan for what you want to eat going into the meal can help! Slowing down and eating mindfully can too!
This one is a doubled-edged sword though… yes, social gatherings can cause different, sometimes more indulgent, food choices, AND spending time with friends and loved ones is extremely important for our mental health so might be worth it in the big picture!
How can we support ourselves? Focus on the positive aspects of social interactions around food, like the joy of shared experiences rather than fixating on specific foods or dwelling on any not-so-great choices. Make plans for your food choices in advance. This can contribute to a balanced mindset.
Nutrition as a Form of Self-Care
Why should we reframe nutrition as a form of self-care? To build healthy habits. Viewing nutrition as an important part of self-care can empower us to make choices that nourish both our bodies and minds. Establishing routines that prioritize well-balanced meals contributes to overall mental well-being.
How can we support ourselves? Emphasize balance. Acknowledging that occasional indulgences are a natural part of life can prevent the development of restrictive eating patterns. We CAN enjoy the occasional treats and maintain a nutrient-rich diet.
Stress Management and Dietary Choices
Why does stress impact food choices? Cortisol levels and cravings. Stress can elevate cortisol levels, influencing cravings for high-sugar and high-fat foods.
How can we support ourselves? If we recognize what happens when we, personally, become stressed, we can work on bringing in stress-management techniques that we can use in those moments. Maybe we enjoy a few deep breaths, or use a specific meditation practice, to bring us back to a down-regulated place. Maybe regular exercise helps moderate stress. We can focus on sleep habits. Not only will these kinds of things help us with making fewer stress-induced food choices, but will help us live a “calmer” life, in general.
We can’t ignore the realities that our food choices are tied to our emotions and our mental health. By addressing emotional triggers, navigating social dynamics, and promoting nutrition as a form of self-care, we can foster a positive relationship with food. We don’t “just eat food”, at least not all the time. We make choices based on how we’re feeling and what we believe our emotions and mind “needs” at any time. When we are too strict or restrictive, or fail to recognize this reality, is when our food plans can fail. Embracing this holistic approach, that considers both physical and mental well-being, we address not only our nutritional goals, but also cultivate a sustainable and fulfilling lifestyle.
What do you think of these points? Is this too simplified? Have you tried other approaches to interacting with your mental health in relation to food? Please let me know in the comments or send me an email at sara@nutritionforlifeproject.com!
Also, if you’d like to talk more about your approach to food, and potentially adjusting it to reach your goals and also address your mental health needs, please reach out!
As always, thank you for reading!
xoxo,
Sara