Can you think yourself thin?
Why comfort eating could be endangering your physical and mental health
Emotional eating has become so acceptable we even have a catchphrase for it, but a leading Australian psychologist says “comfort eating” is a highly risky behaviour that is endangering our health – both physical and mental.
“Forget the chick flick stereotype of reaching for an entire ice cream tub and a spoon when you are heartbroken or depressed; remember there are alternatives such as running or going for a walk,” leading Australian psychologist Sandy
Rea says.
“Like any risky behaviour – such as smoking, drinking or even drug use – comfort or stress eating might start off small but can quickly develop into a major problem.”
But while popular movie depictions of comfort eating can be dangerous, they also highlight the fact our food choices depend on what is happening in our heads – not our stomachs, Rea says.
Which is why weight loss and physical health are intrinsically tied with mental health.
“It is not your stomach that determines what goes in your mouth, it is your head,” Rea says. “Mental health is the first consideration if you want to lose weight.”
Rea says this makes holistic wellbeing programs that focus on mental health, lifestyle and exercise, and healthy food education, so much more effective, especially in the longterm, than simply counting calories or restricting certain foods.
“Change must be worked on mentally before you can get your body to do it,” Rea says.
“Anyone can lose weight; maintaining weight loss is usually the problem – and that depends on your mental state and being prepared to give up certain behaviours, or understanding the trigger for those behaviours.
“The academic research shows the outcomes are not good for maintenance of weight loss unless you address the mental health issues and understand the need for change.”
IT’S BEHAVIOURAL
Leading dietitian and nutritionist Susie Burrell says while nutrition is a science, eating is a behaviour that often occurs in a social context.
“When there are behavioural eating patterns that are causing distress, and/or negatively impacting weight, investing time and directing focus to behavioural change, with the help of a dietitian or psychologist, can be the missing link required to shift behavioural patterns for good,” she says.
“For busy people, it is also about creating the positive systems in your life that make healthy eating a lot easier – routinely ordering groceries online; allocating time to meal prep; packing lunches the night before; keeping frozen foods on hand so you do not need to order takeaway; clearing out the cupboards and pantry. Human beings will generally eat foods that are readily available and, as such, creating an environment that is conducive to eating well is key.”
Burrell says it’s important “to like what you eat and how you move your body, or it will simply be another short-term diet and exercise program”.
Rea says stress can cause us to overeat; lack of sleep can cause us to grab a chocolate bar or sugary drink to get through the afternoon; being overworked and overtired can lead to quick, not-so-healthy dinner options. Or there can be deeper triggers such as depression, anxiety or other mood disorders.
Even when it comes to conditions such as anorexia and bulimia, food responses and behaviours are tied to mental and emotional triggers. And while our mental health affects our food choices, what we eat also has a biological impact on our mental health given our bodies – and our brains – need the right nourishment to function well, Rea says.
BRAIN FUNCTION
Fitness and nutrition expert Donna Aston backs Rea’s assertions, saying research has shown high glucose levels can have a negative effect on cognitive function, while gut bacteria is also linked to brain function and therefore moods and mental health.
“There’s no doubt your biology will also impact behaviour. High insulin and metabolic dysfunction negatively impact our ‘hunger hormones’ making us feel hungry and crave sweet foods,” Aston, who founded health program
AstonRX, says.
Rea says physical and mental health require discipline.
“Change also requires discipline. For behaviour to change, we have to give you something and replace it with something we truly want.
“We need to ask ourselves: ‘What are the right things to do for our mental health?’ That includes getting enough sleep, reducing stress, eating well and exercising,” Rea says.
Aston adds: “Even if you need to force yourself to exercise, you will never say ‘I wish I hadn’t done that workout’. Exercise not only releases endorphins to make us feel happy and relaxed, it is one of the most effective ways of reducing the stress hormone, cortisol, which can have a profound negative impact on your physical and mental health.”