Understanding Emotional vs Physical Hunger

Hands up if you’ve ever eaten for a reason other than hunger? Everyone, I imagine. Read on to find out more about the different reasons for eating and some new ideas about them…

Why do we eat?

There are so many reasons to eat. Some make sense in retrospect. An old surgical colleague of mine used to talk about “prophylactic eating” before starting big operations. She knew that she wouldn’t get to eat for hours and needed to be at her best so would eat before the case started in order to operate at her prime. Very much like eating before a big race or a journey, not hunger eating, but totally makes sense when you look back.

Sometimes it doesn’t make quite so much sense though (even though we all do it from time to time). When we eat to make feelings go away it can be harder to see the logic in retrospect. A hard day of meetings or running around after children, have a bag of crisps/maltesers…makes sense at the time but looking back it can be hard to see how the crisps or maltesers were going to achieve the goal of making the feelings less tricky.

I’m Dr Kate Ella, a health coach with extra training in Culinary Medicine. I have learned a lot about eating. Some of it specific; happy to share with you the recommended intake of a whole range of vitamins and minerals if you ask. Some of it broader; why we eat and why different people eat in such a variety of ways.

Comfort eating

Eating for comfort or for a treat is nothing new. Chicken soup has long been seen as a balm for the soul. Offering food for comfort is even mentioned in Don Quixote (which was published in 1620). Nothing new, yet, the foods that were providing the comfort in these cases are rather different to those that most of us head towards for comfort now.

The greater understanding of the human brain and reward pathways is amazing and has very many positive benefits. But, it has also enabled food manufacturers to produce foods, often ultra-highly processed, that provide scientifically designed rewards. These foods often provide us with minimal nutrients and keep us going back for more (Pringles anyone?!).

Although these foods can produce short term reward (in some people) they do quite the opposite in the long term. Whilst there is good evidence that a Meditteranean diet can improve mental health. There is also good evidence that a diet high in UHP food can increase the risk of depression (from a trial with over 25,000 people). We all know the feeling of sluggishness, tiredness and general self-loathing after a weekend of less than ideal eating.

So what can you do?

Noticing why you’re eating is the first step. Is it because you’ve had a hard day and want to feel better or feel like you deserve something for making it through? Or is it because you’ve had a hard day, a tiny lunch and you’re starving. Sometimes it can be really hard to tell whether it is physical hunger. Here’s some ideas that might help.

If you realise that the reason for eating might be more emotional than physical hunger what can you do next? The logical side of your brain will probably be placated by remembering that eating something processed is likely to make you feel better rather than worse but what about the other, less logical side? One idea, that works for many, is to think about what actually makes you happy in advance. Cuddles, fresh air, a dog walk, drawing. It’s much easier to think about it now and note it down in your phone than it is to think at the time.

And what if you really can’t work it out?

Well, then I say eat but eat something nutritious. Restricting yourself is only going to make you feel worse in the long term. Have something to eat and then notice how you feel 20 minutes down the line. If the hunger has gone then it’s most likely physical hunger. If it’s still there then maybe more emotional. Noticing it, maybe writing it down will help with the data for next time.

No reason for eating is a problem. But, eating for hunger is often the most enjoyable with the best impact on your health. A client once said to me “food is so much tastier when you’re hungry” and I fully agree. It’s a process getting there and assessing whether you are eating for hunger but if you can get there most of the time then that’s probably just about right.

If you would like some help with your lifestyle including your eating get in touch at health@drkateella.co.uk I’d love to hear from you.

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