Oman today_ The human body has an intelligent system for controlling hunger and satiety, operating through the complex communication between the intestines, pancreas, and brain. The intestinal walls are lined with receptors and proteins called neuropeptides, which send signals about hunger and fullness to the brain. The pancreas also releases various peptides that influence how nutrients are absorbed and stored.
This communication network explains why our emotions can affect our eating behavior. For instance, people tend to crave rich, high-fat foods like pizza or steak when they’re happy, while turning to ice cream and sweets when they feel sad. In such moments, eating often serves as a way to soothe the mind and gain temporary comfort through the release of endorphins, rather than to satisfy true physical hunger.
Recognizing the difference between emotional and physical hunger is essential. Real hunger develops gradually and can be satisfied with almost any kind of food. Emotional hunger, on the other hand, comes on suddenly and is usually linked to a craving for specific foods. During emotional eating, a person often continues eating even after feeling full and may experience guilt afterward. If you find yourself eating even when you’re not hungry, or turning to food in moments of sadness or stress, you may be dealing with emotional overeating.
The triggers behind emotional eating generally fall into several categories:
social (eating to fit in or to please others), emotional (responding to stress, loneliness, or depression), situational (being exposed to food advertisements, restaurants, or watching TV), mental (negative self-talk or feelings of worthlessness), and physiological (skipping meals or feeling fatigued). To manage this behavior, the first step is to identify your personal triggers. Keeping a food journal can help you notice when and why your desire to eat increases.
To control emotional eating, try relaxation techniques such as yoga, meditation, or deep breathing. If only a short time has passed since your last meal, wait a bit to see whether the feeling of hunger persists — it may fade if it’s emotional. Avoid keeping tempting snacks at home, and try not to go grocery shopping when you’re upset. Getting enough sleep, staying physically active, and drinking plenty of water are also crucial for regulating appetite. Choosing low-calorie snacks like fresh fruits, vegetables, or air-popped corn can help curb cravings between meals.
Overly strict or repetitive diets can increase the desire to eat, so it’s important to enjoy a variety of healthy foods. When negative emotions arise, distract your mind with activities such as reading, walking, or calling a friend instead of turning to food. Finally, if you still find it difficult to manage your eating habits despite these strategies, consider consulting a therapist. Professional guidance can help you uncover the emotional roots of overeating and build a healthier relationship with both your food and your feelings.