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| Diet & Nutrition |
 Emotional
Eating - The Impact of Food & Diet on Brain ChemistryBy Anne Dranitsaris Over the past few decades, we have come to know a great deal about the impact of emotions on eating behaviours and the role the brain plays in the management of these behaviours. The study of food, appetite, behaviour and brain chemistry is still in its infancy as far as research goes, however, many strong connections between what we eat, why we eat it and the affects of different foods on our emotions have emerged. Our ability to recognize how we are feeling and what we need to do about it is established in neural patterns in the first year of life. A complex system of neural pathways, chemical messengers and receptor sites work autonomously, out of our conscious awareness, to keep the balance that was established at that time. Each of us has a unique balance in our brain based on the appropriateness of how our early needs were responded to. The role of emotions in weight management is complex and our ability to respond appropriately to our emotions and physiological needs is linked to this early patterning. More than 100,000 chemical reactions are happening in the human brain every second. The brain sends signals to nerves through chemical messengers called neurotransmitters. This system of communication is the basis behind everything we think, feel and do. Neurotransmitters regulate the way we feel based on the body’s ability to make them in the quantities required to maintain balance in the brain. What we eat affects the formation of neurotransmitters, and some diet-related neurotransmitters have a significant affect on our mood, our appetite and our cravings. When emotions are not expressed, recognized or responded to, it upsets the chemical balance in the brain that is needed to maintain the established level of well-being that we are use to feeling. This in turn causes the brain to communicate in the form of an impulse (craving for certain foods) the need for certain neurotransmitters that it requires to restore balance. There are both internal (thoughts, feelings, hormones) and external (work, relationship, financial pressures) factors that influence our emotions. These stressors can cause significant changes in our brain chemistry, creating biological occurrences that affect our cravings for foods. In response to these emotions or stressors, we automatically seek foods that will create the type of chemicals to restore balance to our brain chemistry. Serotonin, endorphins and dopamine are three neurotransmitters in the brain that have a strong connection to the foods we eat, our cravings and our emotional states. If these neurotransmitters are not available when needed by the brain to restore balance, an impulse will be sent out in the form of a craving for the type of food required to produce the needed brain chemical. The following is a brief description of the reason why we crave certain foods and the impact they have on our emotions. Serotonin - Serotonin brings about feelings of calm, happiness, well-being and satisfaction. Sufficient amounts of circulating serotonin also signal feelings of fullness and reduced appetite. Low levels of serotonin are linked with depression and increased appetite. Many antidepressants work by increasing availability of circulating serotonin in the brain. Serotonin, in short, is a very powerful mood enhancer and appetite regulator. Carbohydrate-rich foods increase brain concentrations of an amino acid called tryptophan, which is the building block for serotonin. Although eating simple carbohydrates leads to feelings of calmness, peace, and satisfaction by enhancing the production of serotonin in the brain, it can also create a vicious cycle. You might feel good immediately after eating them because they lead to an instant high and an energy boost, but your insulin and energy levels drop just as quickly, which can actually cause a rebound depression, or ‘sugar low’. This stimulates more carbohydrate cravings to get back to the initial ‘sugar high’. Endorphins - Endorphins are very powerful natural opiates in the brain that produce feelings of intense pleasure. They can also reduce and relieve pain. The term ‘runner’s high’ has to do with the release of feel-good endorphins after a long run or exercise session. Research indicates that the combination of sugar and fat leads to enhanced production of endorphins. For example, craving chocolate is a result of its high fat/high sugar content. It also contains phenylethylamine, an endorphin releasing substance. But any food with a high sugar and fat content, such as doughnuts, baked goods, ice cream, etc., can increase endorphin and serotonin levels. Dopamine - Dopamine is a neurotransmitter that causes increased mental alertness and awareness. Some research suggests that a high-protein diet can enhance dopamine production. However, there are fewer reports of cravings and binges associated with high protein foods such as meats, cheeses or seafood, than with high carbohydrate foods. A high protein diet can suppress serotonin levels, which leads to decreased feelings of calmness and well-being, leading to increased cravings for serotonin producing carbohydrates. It is encouraging to know that a powerful drive to overeat or to eat foods that will have a negative impact on our health and weight has to do with brain chemistry. By understanding our needs, feelings and emotions and reacting to them in an appropriate manner, we can regulate our brain chemistry and control these compelling urges. It is also important to know that we can influence our emotional states by eating foods that are rich with the neurotransmitters that will naturally elevate our moods and regulate our sense of well-being. Anne Dranitsaris, clinical psychotherapist, specializes in the treatment of Eating Disorders & Emotional Eating Behaviours, Relationship, Family Conflicts & Depression & Anxiety Disorders. Contact Anne at 905.509.7790. |