Emotional eating and hormones

By Breathe Therapies

07 Feb 2023

EMOTIONAL EATING?
Emotional eating is eating to feed your emotions, rather than physical hunger. Stress is the most common trigger for emotional eating, but happiness, sadness and other emotions can be triggers too. There are many reasons why emotional eating can occur, depending on a person’s relationship with food, their own body and psychological state, as well as environmental factors. Emotional eating is a common response to coping with difficult situations and overwhelming feelings. However, it is important to understand and identify the root cause of emotional eating, and if you are prone to it, learn how to respond to your feelings in a balanced way.

HOW DOES IT RELATE TO HORMONES?
Stress has been shown to be the most common trigger for emotional eating. Chronic stress can lead to increased levels of the hunger hormone ‘ghrelin’. Ghrelin, one of the main satiety hormones, usually rises around mealtimes, signalling to your brain that you are hungry. Research has shown that stress can also trigger ghrelin, regardless of what you have eaten - meaning that if you are stressed, your ghrelin levels will rise and trigger hunger, even if you are already full.

Another hormone which influences emotional eating is cortisol. Cortisol is involved in the metabolism of carbohydrates, fats and proteins, making it easier to gain weight by speeding up the processes of storing these foods. Cortisol also makes us crave sugary and high fat foods as a survival response. When we lived in less comfortable circumstances in ancient times, we needed higher energy foods to survive, and our bodies would crave them to protect us from cold and to sustain intense exertion. However, chronic stress can also lead to a constant release of these hormones, leading to weight gain over time.

The limbic system, which is the part of the brain that processes emotions and memory, is also responsible for processing pleasure and motivation. Research is now showing that this system, too, is linked to eating. The limbic system triggers a release in dopamine: a ‘feel good’ hormone which improves our mood and makes us feel happier. Certain moods may increase our desire for foods which contain ingredients that release dopamine. Foods such as chocolate, processed foods, and anything sugary will trigger a release in dopamine.

Eating tends to be a distraction from unwanted thoughts and feelings, and usually food is easily available for a ‘quick fix’ to make us feel better. Therefore we can use food (though often unknowingly) to regulate our emotions and ease ourselves through overwhelming circumstances. Sometimes, this can develop into an attempt to avoid or numb all feelings, if possible, when the emotions experienced are unbearable and the individual is unable to cope.

There is another link between our energy levels and emotions which can go in both directions. If we are experiencing low mood or intense emotion, this can lead to feeling lethargic, and impact our sleep. On the other hand, a lack of sleep can make it difficult to function well, which in turn may affect our mood. We are more likely then to consume more, or higher energy foods, to get us through the day - so it is helpful to aim for 8 hours of good quality sleep each night.

TIPS TO AVOID EMOTIONAL EATING AND HARNESS YOUR HORMONES
Know your emotional triggers: If you think you are prone to emotional eating then a good place to start is by keeping a ‘food and mood’ diary, and recording when you are experiencing emotional eating (cravings or needing to eat when your body wouldn’t normally require food). Try to identify the reasons behind this. What might have brought about stress or unwanted emotional response? What thought processes underlie your automatic association of food with a particular emotion? Once you have recognised your personal triggers, you can start to practice healthier coping strategies such as yoga, mindfulness, exercise, crafts etc – anything you enjoy doing which helps to calm you, or raise your spirits!

Work on positive self-talk: Sometimes, we can be our own worst enemy. We put ourselves down without realising the impact it is having on our mental health. Try to start noticing your thoughts - journalling or meditation are good for this - and reflect upon how you are talking to yourself. Ask: would you say this to a friend? When we start treating ourselves the way that we treat others, our view of ourselves can change immensely, improving our self-esteem – and this can help us avoid deeply negative emotions, and no longer feel the craving to eat our way to a happier state of mind.

Practice mindful eating: Mindful eating is an approach to food which focuses on being fully present whilst you’re eating. It also increases awareness of your thoughts, senses and feelings, during and after you eat. By fully acknowledging what you are eating, you are reminding your brain of what you have already enjoyed, making it less likely you will keep thinking that you need to eat.

Here are some tips to eat more mindfully:

  • Slow down when you are eating: this allows your body to recognise when it is full. When your stomach has taken enough food, a hormone called leptin is released from fat tissues, which sends signals to the brain that we are satisfied.
  • Avoid distractions such as TV, your phone or laptop. This can really help you to be aware of the present moment and of the texture and taste and satisfying experience of enjoying your meal.
  • Listen to your body. If we try to be aware and sensitive, and think about what it feels like in our body to be hungry, we can begin to recognize whether we feel genuinely hungry, or something else more psychological. This will take time, as we learn to tune in with our bodies and understand our hunger and fullness cues.
  • It is also important to listen to your emotions. If you think you may be feeling emotional hunger, try to hear which emotion is underneath, and allow yourself to feel it, and find good ways to acknowledge and process it, rather than drowning the experience out by eating. Again, it can take time to learn to identify these stifled voices...

For further information on how to manage emotional eating or professional and personalised advice on how to balance and eat in harmony with your hormones, call 01772 915735 or email [email protected]

Latest news

1

Kerakoll UK and Barnfield Construction sign contract to build new Preston plant Barnfield team on new Kerakoll site

Kerakoll UK and Barnfield Construction sign contract to build new Preston plant

27 Jun 2025

2

Scout Moor II meteorological mast gets the green light Cubico

Scout Moor II meteorological mast gets the green light

26 Jun 2025

3

Breck acquires 21-acre Ravenhead Brickworks site for 300 new homes Ravenhead

Breck acquires 21-acre Ravenhead Brickworks site for 300 new homes

26 Jun 2025

4

Conlon marks Employee Ownership Day with family fun celebration, ushering in a new era after 60 years in business Conlon celebrating its first EOT Day with family at Ribby Hall Village

Conlon marks Employee Ownership Day with family fun celebration, ushering in a new era after 60 years in business

26 Jun 2025

5

Lancashire Skills & Employment Hub announces Skills Bootcamps partnership with Northcoders Northcoders skills support

Lancashire Skills & Employment Hub announces Skills Bootcamps partnership with Northcoders

26 Jun 2025

Background image for hub sign up block

LBV Hub

Leverage Lancashire Business View platforms

Post your news
Post your events
Post your offers
Build your network
Improve your SEO
Gain coverage in the magazine
Sign-up
Events
LBV123 July/August Launch Event
Lancashire Business View magazine launch
Networking
16 Jul 2025

LBV123 July/August Launch Event

Burnley

08:30 - 10:30

Lancashire Built Environment Conference 2025
BEC 315 X 315 Px
Networking
25 Sep 2025

Lancashire Built Environment Conference 2025

Blackpool Football Club, Blackpool, FY1 6HX

08:30 - 13:00

CMI Level 5 Management and Leadership Course
UCLanAerialCampus.jpg.jpg
LBV Hub Seminars
21 Feb 2025 - 21 Feb 2026

CMI Level 5 Management and Leadership Course

Preston Campus, Preston , PR1 2HE

09:00 - 17:00

CMI Level 5 Project Management Course
UCLanAerialCampus.jpg.jpg
LBV Hub Seminars
21 Feb 2025 - 21 Feb 2026

CMI Level 5 Project Management Course

Preston Campus, Preston, PR1 2HE

08:00 - 17:00

Business Bike Club – July
Chamber Logo1.png.png
LBV Hub Networking
01 Jul 2025 - 01 Jul 2025

Business Bike Club – July

Various, Lancaster, LA

08:00 - 09:30

Chamber Breakfast Networking – July
Chamber Logo1.png.png
LBV Hub Networking
02 Jul 2025 - 02 Jul 2025

Chamber Breakfast Networking – July

St John's Hospice, Slyne Road, Lancaster, LA2 6ST

08:00 - 10:00

The Marketing Metrics that Matter – July 4
LBV Hub Seminars
04 Jul 2025 - 04 Jul 2025

The Marketing Metrics that Matter – July 4

Door4 Office, Burnley Wharf, Burnley, BB11 1JG

08:30 - 11:00

Chamber Summer BBQ
LBV Hub Social
17 Jul 2025 - 17 Jul 2025

Chamber Summer BBQ

The Borough, Dalton Square, Lancaster, LA1 1PP

17:30 - 20:00

Preston Tech Connection: Web3 is Dead. Or is It?
July Longer Banner.jpg.jpg
LBV Hub Networking
29 Jul 2025 - 29 Jul 2025

Preston Tech Connection: Web3 is Dead. Or is It?

Society1, Coworking Space, Preston, PR1 3LT

18:00 - 19:30

Preston Freelancer Meet-Up: July
Longer July Banner.jpg.jpg
LBV Hub Networking
31 Jul 2025 - 31 Jul 2025

Preston Freelancer Meet-Up: July

Society1, Coworking Space, Preston, PR1 3LT

10:00 - 11:30

Cumbria Business Expo 2025
https---cdn.evbuc.com-images-880461633-4862066883-1-original.20241022-110415.jpeg.jpg
LBV Hub Exhibitions
19 Sep 2025 - 19 Sep 2025

Cumbria Business Expo 2025

Carlisle Racecourse, Carlisle, CA2 4TS

09:00 - 15:00

North West Business Expo 2025
https---cdn.evbuc.com-images-880456273-4862066883-1-original.20241022-105445.jpeg.jpg
LBV Hub Exhibitions
24 Oct 2025 - 24 Oct 2025

North West Business Expo 2025

Bolton Stadium Hotel, Bolton, BL6 6SF

09:00 - 15:00

Advertise with us

Reaching 50,000 members, our print, digital and event platforms offer a fantastic way to raise your business profile and help you grow.

Find out more LBV122 Online Graphic
Subscribe now

Weekly news bulletin