Women and food: unwrapping emotional eating
Even though emotional eating is quite common amongst many of us, the subject still carries a veil of misunderstanding and stigma in our society. For women in particular, emotional eating can be a complex interplay of psychological, social, and physiological factors. Understanding our eating patterns is crucial for fostering healthier relationships with food and emotions.
1| THE INTERSECTION OF EMOTIONS AND EATING
When I was 22, I started to use food as a way to cope with my emotions rather than to satisfy physical hunger. In general, such behavior can be triggered by a range of emotions like stress, sadness, boredom, or even happiness. In my case, I felt a profound sense of aimlessness and uncertainty about the direction of my life, despite being well on my way to graduate from law school. An inner voice whispered to me that this wasn’t my purpose, but it left me uncertain about what I was truly meant to do. It wasn’t until much later that I discovered that my changing eating patterns were directly linked to my emotions.
Women around the world experience an array of elements that influence their relationship with food. Let’s look at 3 very common influences:
1. Hormonal changes
Hormones play a significant role in emotional eating. Women’s hormonal cycles, such as those associated with menstruation, pregnancy, and menopause, can impact mood and appetite. I’m sure many of you have battled that craving for sugary and carbohydrate-rich foods the week before your menstruation? This is most likely partly due to hormonal changes (PMS) that affect serotonin levels, a neurotransmitter linked to mood regulation. Knowing your cycle is key to understanding its influence on how you feel. There are many apps available that can help you track where you are in your cycle.
2. Social and Cultural Pressures
Societal standards and cultural expectations about body image also significantly affect women’s relationships with food. Through media and advertising, we are submerged in a world of idealized body types, which subconsciously leads us to feel inadequate and stressed. This “perfect body” pressure drives emotional eating as a means to either manage or to numb the negative emotions it evokes.
Moreover, cultural norms around food and femininity can influence how women approach eating. In some cultures, there’s a strong emphasis on using food to nurture relationships and show affection, which can complicate the emotional landscape around eating.
3. Mental Factors
On a very personal level, emotional eating often stems from underlying psychological insecurities. Women are statistically more likely to experience anxiety, depression, and low self-esteem, all of which can contribute to emotional eating habits. Do you remember how this muffin gave you a temporary sense of comfort or distraction from distressing feelings? I certainly do, and my muffin wasn’t even that good. The problem is that eating rarely addresses the root cause of these emotions. And the root causes are only to be found inside of you, not in any diet or pill.
2| THE CYCLE OF EMOTIONAL EATING
The cycle of emotional eating typically begins with a triggering event or feeling. This might be a stressful day at work, a disagreement with a friend, or a general sense of unease. In response, you turn to food for solace. This behavior, while providing short-term relief, in its turn leads to feelings of guilt, shame, or even anger.
Naturally, such pattern is self-reinforcing: the temporary comfort gained from eating is overshadowed by the long-term emotional consequences, creating a continuous loop of emotional eating and regret.
I found the key to breaking free from this vicious circle is to explore the emotions that hover around this cycle of food and body struggles. Over the course of the years, I’ve practiced learning to understand and embrace my emotions, in order to recognize my true needs, and gain a sense of control. This being said, that is exactly how I am helping women today to find freedom beyond food.
3| STRATEGIES FOR MANAGING EMOTIONAL EATING
Breaking free from the cycle of emotional eating requires a multifaceted approach. Here are a few strategies that can help you develop healthier relationships with food and emotions:
1. Mindful Eating
Practicing mindful eating involves paying full attention to the eating experience: not only the taste and texture of the food on your plate but also the chewing of your food as well as the physical sensations of hunger and fullness. This will help you distinguish between emotional and physical hunger and make more conscious food choices. It’s an ongoing but rewarding practice of trial and error.
2. Building Healthy Habits
Establishing regular eating patterns and incorporating a balanced diet can help stabilize mood and reduce the likelihood of emotional eating. Engaging in physical activity, practicing stress management techniques, and seeking social support are also beneficial. Finding yourself a dietician, a naturopath, or a good yoga studio/gym can make it easier for you to build a custom plan and create accountability.
3. Emotional Awareness
At last, recognizing and addressing the emotions that drive your eating is crucial. Even if that seems impossible to you right now, because you’ve tried everything to battle thoughts, cravings and eating patterns. Yes, I can confirm that there are deeper forces at play but you can learn to navigate them and once you know where to look, it’s not even that hard to see the next step on your path.
Techniques such as journaling and mindfulness meditation can definitely help in emotional regulation, as is seeking professional support to achieve long-term results.
There are coaches and therapists that specifically help women to explore underlying emotional issues and develop healthier coping mechanisms. In my practice, I offer free first consultations to give potential clients the opportunity to figure out if they resonate with my approach. If my work doesn’t align with their expectations, there are many other professionals out there that have other techniques that might be a better match. In any case, you should always find a coach that aligns with your personal values.
4| CONCLUSION
Emotional eating is caused by a complex jumble of factors. Remember, focusing on how and why we eat is just as important as what we eat. Eating with awareness will pave the way for healthier eating habits and emotional well-being. By seeking appropriate support to help you create a mindful and healthy relationship with food and with yourself, you can break the cycle of emotional eating and find emotional balance.
Learn how to empower yourself and discover a way of eating that nourishes your body as well as your mind.
