Emotional eating is a complex behaviour, often driven by deep-seated psychological and physiological responses. For many, stress and trauma are key triggers, leading to an overwhelming urge to overeat. But why does this happen? The answer lies in the intricate interplay of hormones, neurotransmitters, and the types of food we eat.
If you or someone you know struggles with emotional eating, understanding the underlying biological mechanisms can be a powerful step toward healing.
The Link Between Trauma and Emotional Eating
When we experience trauma—whether from childhood experiences, abuse, neglect, or significant life stressors—our bodies respond by activating the stress response system. This system, designed to protect us from immediate threats, can become dysregulated when trauma is prolonged or unresolved.
For many, food becomes a coping mechanism, offering momentary relief from emotional pain. This is not just about willpower or habit; it’s deeply rooted in the way trauma impacts the brain and body.
The Role of Hormones in Emotional Eating
Cortisol.
Cortisol is one of the primary stress hormones released by the adrenal glands in response to trauma or chronic stress. It plays a crucial role in survival, helping us stay alert and prepared for danger. However, chronically elevated cortisol levels can lead to increased cravings, particularly for high-calorie, sugary, and starchy foods.
Ghrelin.
Ghrelin, often called the “hunger hormone,” is produced in the stomach and stimulates appetite. Research suggests that people with a history of trauma may have higher ghrelin levels, making them more prone to feeling hungry even when they have consumed enough food.
Insulin Resistance and Blood Sugar Dysregulation
Trauma can also contribute to insulin resistance, where the body’s cells stop responding efficiently to insulin. This can lead to unstable blood sugar levels, causing sudden energy crashes that drive people toward quick-fix foods like sugar and refined carbohydrates.
The Neurotransmitters Behind Emotional Eating
Dopamine
Dopamine is the pleasure and reward neurotransmitter. When we eat highly palatable foods (such as sugar, chocolate, and junk food), dopamine is released, creating a temporary sense of pleasure and relief.
Serotonin
Serotonin is essential for mood stability, and about 90% of it is produced in the gut. Low serotonin levels are linked to depression, anxiety, and carbohydrate cravings.
Endorphins
Endorphins are the body’s natural opioids, released in response to stress or pain. Eating certain foods, especially those high in sugar and fat, can trigger endorphin release, temporarily numbing emotional pain.
The Role of Ultra-Processed Foods (UPFs) in Emotional Eating
MSG (Monosodium Glutamate) and Appetite Stimulation
MSG, a common additive in processed foods, is known to enhance flavour and increase food cravings.
Artificial Sweeteners and the Dopamine Response
Aspartame, sucralose, and other artificial sweeteners trick the brain into expecting sugar, triggering an insulin response that can lead to increased cravings and blood sugar crashes.
Trans Fats and Inflammation-Driven Overeating
UPFs often contain trans fats and seed oils, which trigger chronic low-grade inflammation.
Breaking Free from Trauma-Induced Emotional Eating
Reduce UPFs and Artificial Additives
• Opt for whole, nutrient-dense foods that naturally balance appetite hormones.
• Avoid foods with MSG, artificial sweeteners, and refined seed oils.
Balance Blood Sugar
• Eat protein-rich meals to stabilise insulin and reduce sugar cravings.
• Incorporate healthy fats (avocado, nuts, seeds) to maintain satiety.
3. Support Your Nervous System
• Practice deep breathing, meditation, or yoga to regulate cortisol levels.
• Engage in trauma-informed therapy (e.g., EMDR, somatic therapy) to address underlying emotional wounds.
Boost Dopamine and Serotonin Naturally
• Exercise regularly—movement is one of the best ways to increase dopamine and serotonin naturally.
• Spend time in nature and sunlight, which helps serotonin production.
• Eat mood-boosting foods like dark chocolate (in moderation), salmon, turkey, and bananas.
Get the Support You Need to Overcome Emotional Eating
Breaking free from emotional eating and achieving sustainable weight loss requires more than just willpower—it requires guidance, personalised strategies, and ongoing support. If you’re ready to transform your relationship with food and achieve lasting weight loss, our One-to-One Gold Package is designed to help.
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Ready to take control of your eating habits and reclaim your health?
Final Thoughts
If you struggle with emotional eating, know that it is not your fault. Trauma rewires the brain and body in ways that drive food cravings, but healing is possible. By understanding the connection between stress, hormones, neurotransmitters, and food additives, you can develop healthier coping strategies and reclaim control over your relationship with food.
And if you’re looking for personalised, expert guidance to make that journey easier, our Weight Loss Gold Package is here to support you every step of the way.
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