Scientists have long been interested in the connection between the link between emotional eating and chronic pain. Indeed, the University of Rochester carried out a study that backs up the idea the brain circuitry responsible for pleasure and motivation becomes activated when a person has chronic pain or flare-ups.
Their results mean there’s a potential link to why some people might overeat when they are living with chronic long-term pain conditions. As we head into September’s chronic pain awareness month, here is a little more on the fascinating link between emotional eating and chronic pain levels.
Perfect world, with perfect eating patterns
In an ideal world, we’d all eat three nutritionally balanced meals daily, with perhaps a little snack mid-afternoon to prevent our blood sugar from crashing. Unfortunately, we don’t live in a perfect world!
There are a whole host of reasons why someone’s diet might not be as on-point as it could be, and when living and dealing with chronic pain daily, one effect it has is to limit the ability (not to mention the energy) you might have spare to cook and eat balanced meals. Grab-and-go snack foods or convenience meals are often easier to buy, prepare, and serve and take less energy and time and no one should feel any guilt or shame for relying on them.
Food cravings and pain
How do we define emotional eating? According to Psychologist Susan Albers, “The technical definition of emotional eating is eating to escape, numb, change, or amplify our feelings. “She goes on to say that almost three-quarters of our eating can be emotionally driven and that we’re more likely to comfort eat when stressed, bored, or anxious.
Something interesting happens in our bodies when we become anxious or in a state of pain. Our body stimulates the production of a hormone called cortisol, which makes us crave tasty foods that will comfort us, such as those that taste salty, sweet, or contain high amounts of fat.
The origins of this are fascinating and go back to when we were cave dwellers and hunter-gatherers. All those thousands of years ago, people lived on their wits—they were constantly in fear of being killed or not having enough food to sustain them. In dangerous situations, they had to run for their lives, and this is where their cortisol would kick in. They’d need lots of energy and sustenance to get through.
Nowadays, we’re not living the same lifestyle, but our biology is the same – so we feel pain, we feel anxious – we want treats or comfort food. Something to make us feel better in that moment of fear and to get us through. Essentially, we’re still cavemen and women, but we’re dealing with everything life throws at us, including chronic pain and illness.
How do we counter emotional eating when we’re in pain?
First, it’s essential to understand that a life without treats (especially when you’re dealing with long-term pain and illness) is unsustainable, and sometimes, a little bit of something sweet or a bag of potato chips can cheer you up. There’s absolutely nothing wrong with that.
The issues arise when we eat way more of a comfort food than we need to because our pain levels are high or we feel upset.
You can try some nutritional hacks to help overcome the feeling when you want to inhale Reese’s Peanut Butter Cups because everything hurts, you’re so tired you can see through time, and life feels challenging.
First, it helps to include foods high in vitamin D and calcium-rich foods, such as fortified milk, wholegrain cereals, and eggs. If you feel a sugar craving or want something sweet, a portion-size pot of Greek yogurt or a small piece of cheese and a few almonds can help satiate cravings, give you a shot of protein, fat, and vitamins, and make you feel better.
Another great way is to use scents and scented candles. Often, the smell or aroma of food is enough to satiate our desire to eat it. If you smell something like chocolate or vanilla in an aromatic candle blend, then it tricks your brain into thinking you’re consuming it. This can help reduce cravings and the need to overeat sugar.
Do you know exactly what your food triggers are and what you’re likely to eat the most when you’re in pain and want…something…? Be mindful and thoughtful of these and try to buy less or ration how much you have. Don’t eat what you want, but think carefully about how much you consume in one sitting.
Finally, keep yourself from becoming overly hungry. It’s easier said than done when you’re in pain and perhaps can’t prepare food easily, but try to keep your blood sugar steady and your meals as regular as possible.
Author: Jennifer Dawson
Published by International Pain Foundation, iPain Blog, Team iPain
