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 feed ourselves. It is usually called Psychology of Nutrition , or Psychology of Eating .

Psychology and nutrition: a necessary tandem for our health

Although many people do not believe it, psychology can be an important factor in improving adherence to a diet, either to improve body image or to control excessive food intake in cases of overweight, as there are psychological variables related to success in following a diet.

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

A psychologist can be a great help in the fight against obesity, since the emotional aspects are very important when it comes to achieving a permanent change in the habits that affect eating. Moreover, in serious cases of eating disorders , the psychologist is an indispensable figure for the correct treatment of the pathologies.

Eating with the Palate: A Pleasant Behavior

Many people do not eat according to their nutritional needs, but it is the palate that motivates them to eat uncontrollably. This may seem like an everyday act, but can be very harmful to health if foods with a low nutritional value and a high content of harmful substances to the body (such as trans fats ) are abused.

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

Emotions affect our diet: emotional eating

On many occasions people are very familiar with the pedagogy of food, the problem is that they do not adhere to a dietary plan for many reasons: lack of motivation, unrealistic goals, negative self-efficacy beliefs, exposure to interfering stimuli and, above all, a low mood .

The relationship emotions-nutrition is clear, as in moments of emotional instability we are more likely to consume fatty foods. This is not positive for weight control and leads to an excess of 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 for success in the diet, since for many people it is not an easy path. On the other hand, one 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) , episodes of overeating can occur during the course of depression but without loss of control (which does occur in binge eating disorder).

The reason that 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 causes the release of serotonin (low levels of serotonin are associated with depression and obsession).

The lack of serotonin causes various negative effects on the body, such as anguish, 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.

Several studies link serotonin to a greater sense of well-being, relaxation, better sleep, higher self-esteem, greater concentration and better mood. In addition, serotonin has an important function in the brain as it balances other neurotransmitters such as dopamine or norepinephrine (noradrenaline). These neurotransmitters are important because they are related to distress, 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
  • Soya
  • Nuts
  • Chocolate
  • Chia seeds

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

In a study published in the Journal of Clinical Investigation , he explains that researchers from the USDA/ARS Children’s Nutrition Research Center at Baylor College of Medicine in Houston and Children’s Hospital of Texas in the United States demonstrated that the hormone estrogen can increase serotonin production to inhibit food binges.

Psychology applied to nutrition

As we have mentioned, 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 presented in the pathology. The quality of the link between the psychism, social, emotional and educational factors, and nutrition, is 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 disorders of eating behavior such as Anorexia or Bulimia if we do not work to minimize the effects of 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 occasions there are certain aspects involved that must be addressed and that do not only have to do with feeding . An individual who has been obese since childhood has never had a representation of his or her thin body. Any change that occurs will not only affect his weight, but will have consequences on his identity. Psychology, therefore, plays an important role in people’s well-being, and nutrition is an important aspect of an individual’s full development.