Reaching for that pint of ice cream or bag of chips may be about more than just satisfying a craving.
The foods we crave and consume often serve as emotional Band-Aids, soothing our anxieties and providing a sense of comfort or control. But have you ever wondered what biological forces drive these dietary decisions?
It turns out that our autonomic nervous systems, the subconscious sentinels constantly scanning for threats, play a profound role. This deep-rooted surveillance mechanism doesn’t distinguish physical from emotional dangers, so when we feel overwhelmed, food can offer a fleeting oasis, firing off the same neural pathways as social connection.
From binge eating to restrictive diets, many of our seemingly irrational eating patterns emerge as misguided attempts to self-regulate our dysregulated nervous systems.
Wired for Poor Food Choices
When our nervous systems are dysregulated, parts of the brain become disconnected at a neurophysiological level, Sharoni Tsarafi, a clinical psychologist based in South Africa, told The Epoch Times. This makes it difficult for people to think clearly and make decisions aligned with their goals and values when in a survival state.The prefrontal cortex, responsible for rational thought, tends to become disconnected, impeding access to higher-order thinking processes. During dysregulation, people often seek solace or engage in impulsive behaviors that contradict their values, which can manifest in poor food choices, Ms. Tsarafi said.
Virtually everyone tends to make suboptimal food choices when experiencing dysregulation, Tabitha Hume, a registered dietitian-nutritionist, told The Epoch Times.
In states of anxiety or depression, the brain instinctively craves substances that can boost serotonin levels, such as fast-releasing or high-glycemic index carbohydrates. These carbohydrates rapidly elevate blood glucose levels, prompting the brain to increase serotonin production, thereby inducing feelings of calmness and control.
People prone to serotonin imbalances should be cautious about eliminating carbohydrates from their diet, Ms. Hume said, as this could worsen existing issues and might lead to increased levels of anxiety, aggression, or irritability.
Moreover, it may set the stage for a rebound binge-eating pattern over time, she said.
Dysregulated Nervous Systems and Eating Disorders
People with anxiety, depression, or attention-deficit/hyperactivity disorder, which are associated with low dopamine levels, often gravitate toward intensely flavorful foods rich in salt and sugar, Ms. Hume said. However, upon realizing that their preferred foods may contribute to weight gain, they may experience anxiety about overconsumption and subsequently feel compelled to impose dietary restrictions.This initial concern can swiftly transform into an obsession with carbohydrate or calorie reduction.
Nonetheless, such dietary limitations can precipitate a drop in blood sugar levels, leading to a corresponding decrease in serotonin levels. This cascade of events may lay the groundwork for a cycle of binge eating followed by starvation, potentially culminating in conditions such as bulimia or binge-eating disorder, Ms. Hume said.
The Brain Chemistry of Calming Cravings
Eating can alleviate anxiety and discomfort, according to a 2002 study published in Behavioural Processes. The mechanisms behind this phenomenon seem to be linked to the effect of carbohydrates and protein on serotonin synthesis in the brain.Carbs can stimulate the production of serotonin, contributing to feelings of calmness and well-being. Similarly, protein-rich foods provide the amino acid precursors necessary for serotonin synthesis.
Develop Emotional Awareness by Naming Your Feelings
Ms. Tsarafi said that when people struggle with emotional regulation, a crucial starting point is to guide them in identifying their emotions and reclaiming a sense of control over feelings that may have seemed overwhelming and chaotic.Central to this process is the development of emotional awareness and recognition, laying a foundation for further progress. Ms. Tsarafi said that in her practice, she employs practical tools rooted in dialectical behavioral therapy.
The simple act of accurately labeling one’s emotions initiates a regulatory process. This process, she added, serves to reengage the frontal lobes of the brain, thereby restoring cognitive clarity and enhancing decision-making abilities.
