Psychology and Nutrition: the importance of emotional nourishment

Discover the link between the two disciplines.

What we eat not only affects how we feel, but how we feel also affects the way we eat..

It is for this reason that there is a branch of psychology that specializes in taking care of the way we eat. It is often called Psychology of Nutrition, o Psychology of Eating.

Psychology and nutrition: a necessary tandem for our health.

Although many people do not believe it, psychology can be an important tool to improve adherence to a diet, either to improve body image or to control excessive food intake in cases of overweight, because there are psychological variables that can help us to improve our health. psychological variables variables related to the success in following a diet.

Therefore, psychologists are professionals who can provide services to help individuals make behavioral changes or lifestyle changes. There are tools (such as good planning, stimulus avoidance, etc.) that can be beneficial in carrying out a successful diet plan.

A psychologist can be a great help in the fight against obesity, as emotional aspects are very important in achieving a permanent change in eating habits. In addition, in severe cases of eating disordersThe psychologist is an indispensable figure for the correct treatment of pathologies.

Eating with the palate: a pleasurable behavior

Many people do not eat according to their nutritional needs, but it is the palate that motivates them to eat food without control. This may seem like an everyday act, but can be very harmful to your health if you abuse foods with a low nutritional value and a high content of substances harmful to your body (such as and a high content of substances that are harmful to the body (such as fats, oils and fats trans fats).

Abusing the pleasurable act of eating can not only make us feel more tired and constantly look for more food, but can also lead to serious health problems. Eating with the palate is a behavior that has to do with pleasure and, therefore, the reward system, mediated by dopamine, comes into play. Dopamine is a neurotransmitter that actively participates in the reinforcement of pleasurable behaviors such as sex or drug use.

Emotions affect our diet: emotional eating

The problem is that they do not adhere to a diet plan for many reasons: lack of motivation, unrealistic goals, negative self-efficacy beliefs, exposure to interfering stimuli and, above all, a low state of mind. low mood.

The relationship emotions-nutrition is clear, since in times of emotional instability we are more prone to consume fatty foods. This is not positive for weight control and leads to excess fat in the diet. When we use diet to calm our emotional state, this is called emotional eating.

Psychological and emotional variables are very important to succeed in dieting, as for many people it is not an easy path. On the other hand, we must understand human behavior and know that when we are anxious or have emotional problems, many individuals respond with large food intakes. In addition, stress also causes mood problems that influence food intake.

Depression and binge eating

In severe cases such as depression, it is common for depressed individuals to increase their food intake disproportionately. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM IV) (DSM IV) episodes of overeating may occur in the course of depression, but without loss of control (which does occur in eating disorder). (which does occur in binge eating disorder).

The reason why individuals with depression or emotional problems often go in search of food to feel better and calm their mood is because many foods include tryptophan, an amino acid that triggers the release of serotonin (low serotonin levels are associated with depression and obsession).

Lack of serotonin causes various negative effects on the body, such as anxiety, sadness or irritability. Since the body does not produce tryptophan, it must be obtained from the diet. Therefore, foods rich in this amino acid act as natural antidepressants.

There are several studies that relate serotonin with a greater sense of well-being, relaxation, better sleep, higher self-esteem, greater concentration and a better mood. In addition, serotonin has an important function in the brain as it establishes the balance between other neurotransmitters such as dopamine or norepinephrine (noradrenaline). These neurotransmitters are important as they are related to anguish, anxiety or eating disorders.

Foods to improve our well-being

Below is a list of foods rich in Tryptophan:

• Turkey
• Chicken
• Milk
• Cheese
• Fish
• Eggs
• Tofu
• Soybeans
• Nuts
• Chocolate
• Chia seeds

Finally, with regard to serotonin, low levels of this neurotransmitter are associated with obsessive behaviors and binge eating disorder..

In a study published in the Journal of Clinical Investigationexplains that researchers at the USDA/ARS Children's Nutrition Research Center at Baylor College of Medicine in Houston and Texas Children's Hospital in the United States demonstrated that estrogen hormone can increase serotonin production to inhibit binge eating.

Psychology applied to nutrition

As we have discussed there is a relationship between psychology and nutrition. The so-called "Psychology of Nutrition"deals with the study and application of these phenomena both in their normal conditions and in those that occur in pathology. The quality of the link between the psyche, social, emotional and educational factors, and nutrition, are essential for the healthy development of any person.

In the western world, and due to the existing socioeconomic system, we have been educated to consume aesthetics. This causes pathologies or eating disorders such as Anorexia or such as Anorexia or Bulimia if we do not work to minimize the effects of the image culture. This need for exchange between disciplines such as nutrition and mental health makes the contribution of psychology necessary for the healthy development of individuals.

For example, the problem of obesity is not only about losing weight, in many cases there are certain aspects involved that need to be addressed that are not only related to nutrition.. An individual who has been obese since childhood has never had a representation of his or her body as thin. Any changes that occur will not only affect their weight, but will have consequences on their identity. Psychology, therefore, plays an important role in people's well-being, and nutrition is an important aspect of an individual's full development.