ALIMENTACIÓN EN LA DEPRESIÓN Y ANSIEDAD

Alimentación emocional

Hoy me gustaría hablaros sobre la relación entre la comida y nuestras emociones. ¿Sabías que nuestro estado de ánimo influye en lo que comemos? Es lo que se conoce como alimentación emocional y se define como aquella que no obedece a una necesidad nutricional, sino que es resultado de una emoción o un sentimiento. Queremos que conozcáis las causas y alternativas que tenemos para poder abordar este problema.

¿Cómo afectan nuestras emociones en la alimentación?

Muchas veces caemos en el peligroso ciclo de: emoción-comida (no saludable)-culpabilidad y de nuevo una emoción negativa.

Esto ocurre porque se utiliza la comida para calmar la ansiedad, la tristeza, la euforia o un estado depresivo. Los alimentos que se suelen escoger son ricos en carbohidratos y grasas saturadas (las menos saludables) que provocan un estado de tranquilidad o alivio que no dura más de unos minutos. Pasado este tiempo, la persona suele tener un sentimiento de culpa que agrava la emoción inicial que se quería calmar. Este sentimiento suele aparecer por el temor a engordar, lo que viene acompañado por una baja autoestima y falta de seguridad de quien lo sufre. Por tanto, entramos en un círculo vicioso donde las emociones se retroalimentan y la comida es el vehículo de cada una de ellas. 

¿Se puede controlar lo que comemos en estas situaciones?

Es fácil romper este ciclo si tienes ayuda externa. En mi consulta de nutrición tratamos este y otros problemas, y te ayudamos a que la ansiedad no se siente contigo a la mesa y decida tu menú.

Como consejos generales y básicos te diré que es muy importante identificar este problema para encontrar las soluciones.

Costumbres que pueden ayudarte son: planificar la lista de la compra, tener un menú semanal, orden en la despensa y alimentos saludables para no caer en tentaciones innecesarias.

Hay que tener en cuenta que los alimentos que se escogen en las situaciones que hemos explicado son poco saludables, por varias razones. La primera y más evidente es que son muy calóricos y poco nutritivos. Es decir, al tomar estos alimentos estamos dejando de tomar otros más sanos que pueden proporcionarnos más beneficios al organismo. Además, muchos estudios realizados a lo largo del tiempo, demuestran que los alimentos ricos en grasas saturadas pueden agravar estados depresivos o producir más ansiedad que la inicial.

¿Qué puedes comer si tienes ansiedad o depresión?

Hay alimentos que pueden ayudar a prevenir o tratar la ansiedad y la depresión. Estudios recientes demuestran cuáles son estos y de qué manera pueden ayudarte.  Se trata de mantener una dieta saludable y aumentar aquellos nutrientes que son beneficiosos para ti. Es por ello por lo que desde la consulta apostamos por la nutrición individualizada. No hay dos personas iguales, no hay una sola manera de alimentarse.  De manera general podemos decir que una dieta variada y equilibrada es una buena opción, pero existen nutrientes que pueden ser grandes aliados en tu vida y en la situación que puedas estar viviendo.

¿Por qué es importante el tema en estos momentos?

En época de confinamiento es muy difícil tener una disciplina y orden en nuestros horarios, por eso creo que, ahora más que nunca, es muy necesaria la figura del nutricionista.

Si estás teniendo problemas de este tipo, de atracones por aburrimiento o para buscar consuelo ante una emoción negativa, no debes sentirte culpable. Es más común de lo que imaginas, así que sólo se trata de adquirir las herramientas necesarias para que comas de manera consciente y no como producto de pensamientos y emociones.

¿Cómo puedes ampliar esta información?

Si tienes alguna duda, o quieres saber más sobre este tema, puedes pedirme la información que necesites.

Estoy accesible en IG (martaotero_nutricionista), en el teléfono 660 472 561 o en el e-mail (martaoterogarcia_farmanutri@hotmail.com)

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