Ishita Roy

National Nutrition Week 2024: Raising Awareness For A Healthier Tomorrow

National Nutrition Week

Every year from September 1st to 7th, India celebrates <span>National Nutrition Week</span> to promote healthy lifestyles and raise awareness about the importance of <span>nutrition</span>. Organised by the <span>Food</span> and Nutrition Board under the Ministry of Women and Child Development, this event emphasizes the critical role that nutrition plays in public health. 

The week serves as a platform to tackle <span>malnutrition</span>, encourage healthier eating habits, and raise awareness about the benefits of good dietary practices. By doing so, it aims to improve public health, reduce healthcare costs, and empower marginalized communities with knowledge to combat malnutrition. National Nutrition Week is also a reminder that ensuring proper nutrition is a collective responsibility shared by society, government, and individuals.

To understand the significance of this initiative and explore the role of nutrition in public health, we spoke with Preeti Nagar, a clinical dietician with four years of experience.

<h5>The Importance of Raising Awareness About Nutrition</h5>

"Raising awareness about nutrition is essential for public health because it educates people about the impact their food choices have on their overall well-being," says Preeti. "Proper nutrition plays a key role in preventing chronic diseases, boosting immunity, and ensuring optimal growth and development. When people are more informed about their diets, they can make better decisions that lead to healthier lifestyles and reduced healthcare costs."

<strong>Making Safer Food Choices Amid Concerns About Chemicals</strong>

In light of increasing concerns about chemicals and microplastics in food, Preeti suggests several guidelines to help people make safer food choices. "Choosing organic and locally sourced foods can reduce exposure to pesticides and chemicals," she explains. 

"Opt for fresh, whole foods rather than processed or packaged items to minimize intake of additives and preservatives. Also, using glass or stainless steel containers for food storage instead of plastic can help avoid harmful chemical leaching."

She also advises washing <span>fruits</span> and <span>vegetables</span> thoroughly to remove pesticide residues and contaminants, adding that these simple steps can significantly improve food safety.

<strong>Preventing Illnesses in Children During the Season</strong>

The rainy season brings with it a host of health challenges, especially for children. Preeti emphasizes the importance of a balanced <span>diet</span> to help prevent illnesses. 

"A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for supporting immune function," she notes. "Encouraging regular handwashing and hygiene practices is also crucial in preventing the spread of infections."

Including probiotic-rich foods like yoghurt and kefir in a child's diet can also help boost gut health and immunity, according to Preeti.

<strong>Boosting Immunity During the Rainy Season</strong>

When it comes to boosting immunity, particularly during the rainy season, Preeti suggests incorporating certain immune-boosting foods into daily meals. 

"Citrus fruits, bell peppers, ginger, garlic, and turmeric are excellent for enhancing immunity," she says. "If needed, supplements like vitamin C, D, and zinc can be considered after consulting with a healthcare provider."

<strong>Simple Tips for Healthier Daily Meals</strong>

In today's world, where processed foods are easily accessible, making daily meals healthier can be a challenge. Preeti advises prioritizing whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins.

"Limit the intake of sugary beverages, processed snacks, and high-fat foods," she suggests. "Cooking at home more often can also help you control ingredients and portion sizes."

<strong>Lesser-Known Consequences of Poor Nutrition</strong>

Many people are unaware of the wide-ranging consequences of poor nutrition. "Aside from the more obvious health issues like obesity and malnutrition, poor nutrition can weaken the immune system, impair cognitive function, and increase the risk of chronic diseases such as diabetes and heart disease," Preeti explains. "It can also affect mental health, energy levels, and overall quality of life."

<strong>Encouraging Children to Eat Nutritious Foods</strong>

Getting children to eat more nutritious foods can be challenging, but Preeti offers some creative strategies. "Involving children in meal planning and preparation can increase their interest in healthy foods," she suggests. "Offering a variety of colourful fruits and vegetables makes meals visually appealing. You can also make eating fun by creating themed meals or involving children in grocery shopping."

<strong>Ensuring Proper Hydration</strong>

With sugary and caffeinated drinks being more accessible than water, ensuring proper hydration is another challenge. Preeti recommends encouraging water consumption throughout the day. "Keeping a water bottle handy can help," she says. 

"Limiting sugary and caffeinated drinks is important because they can lead to dehydration. Including hydrating foods like fruits, vegetables, and soups in your diet is also a great way to maintain adequate fluid intake."

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Every year from September 1st to 7th, India celebrates National Nutrition Week to promote healthy lifestyles and raise awareness about the importance of nutrition. Organised by the Food and Nutrition Board under the Ministry of Women and Child Development, this event emphasizes the critical role that nutrition plays in public health. The week serves as a platform to tackle malnutrition, encourage healthier eating habits, and raise awareness about the benefits of good dietary practices. By doing so, it aims to improve public health, reduce healthcare costs, and empower marginalized communities with knowledge to combat malnutrition. National Nutrition Week is also a reminder that ensuring proper nutrition is a collective responsibility shared by society, government, and individuals.To understand the significance of this initiative and explore the role of nutrition in public health, we spoke with Preeti Nagar, a clinical dietician with four years of experience.The Importance of Raising Awareness About Nutrition"Raising awareness about nutrition is essential for public health because it educates people about the impact their food choices have on their overall well-being," says Preeti. "Proper nutrition plays a key role in preventing chronic diseases, boosting immunity, and ensuring optimal growth and development. When people are more informed about their diets, they can make better decisions that lead to healthier lifestyles and reduced healthcare costs."Making Safer Food Choices Amid Concerns About ChemicalsIn light of increasing concerns about chemicals and microplastics in food, Preeti suggests several guidelines to help people make safer food choices. "Choosing organic and locally sourced foods can reduce exposure to pesticides and chemicals," she explains. "Opt for fresh, whole foods rather than processed or packaged items to minimize intake of additives and preservatives. Also, using glass or stainless steel containers for food storage instead of plastic can help avoid harmful chemical leaching."She also advises washing fruits and vegetables thoroughly to remove pesticide residues and contaminants, adding that these simple steps can significantly improve food safety.Preventing Illnesses in Children During the SeasonThe rainy season brings with it a host of health challenges, especially for children. Preeti emphasizes the importance of a balanced diet to help prevent illnesses. "A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for supporting immune function," she notes. "Encouraging regular handwashing and hygiene practices is also crucial in preventing the spread of infections."Including probiotic-rich foods like yoghurt and kefir in a child's diet can also help boost gut health and immunity, according to Preeti.Boosting Immunity During the Rainy SeasonWhen it comes to boosting immunity, particularly during the rainy season, Preeti suggests incorporating certain immune-boosting foods into daily meals. "Citrus fruits, bell peppers, ginger, garlic, and turmeric are excellent for enhancing immunity," she says. "If needed, supplements like vitamin C, D, and zinc can be considered after consulting with a healthcare provider."Simple Tips for Healthier Daily MealsIn today's world, where processed foods are easily accessible, making daily meals healthier can be a challenge. Preeti advises prioritizing whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins. "Limit the intake of sugary beverages, processed snacks, and high-fat foods," she suggests. "Cooking at home more often can also help you control ingredients and portion sizes."Lesser-Known Consequences of Poor NutritionMany people are unaware of the wide-ranging consequences of poor nutrition. "Aside from the more obvious health issues like obesity and malnutrition, poor nutrition can weaken the immune system, impair cognitive function, and increase the risk of chronic diseases such as diabetes and heart disease," Preeti explains. "It can also affect mental health, energy levels, and overall quality of life."Encouraging Children to Eat Nutritious FoodsGetting children to eat more nutritious foods can be challenging, but Preeti offers some creative strategies. "Involving children in meal planning and preparation can increase their interest in healthy foods," she suggests. "Offering a variety of colourful fruits and vegetables makes meals visually appealing. You can also make eating fun by creating themed meals or involving children in grocery shopping."Ensuring Proper HydrationWith sugary and caffeinated drinks being more accessible than water, ensuring proper hydration is another challenge. Preeti recommends encouraging water consumption throughout the day. "Keeping a water bottle handy can help," she says. "Limiting sugary and caffeinated drinks is important because they can lead to dehydration. Including hydrating foods like fruits, vegetables, and soups in your diet is also a great way to maintain adequate fluid intake."

national nutrition week: raising awareness for a healthier tomorrow

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<strong><span rel="noindex">Blackmores Vitamin B6</span> Case: </strong>"I first reported numb hands and feet to doctors in 2012, when I was taking vitamin B6 in various supplements. In 2019, I suffered a paralysed vocal cord, which affects my ability to speak and swallow liquid. I was teaching English at TAFE and I basically had to give up my job because I could not speak. I had other symptoms, like stabbing in my feet, numbness, headaches, and gut pain. I have seen dozens of specialists over he past 10 years, trying to get a diagnosis on my "mystery illness"," shares 61-year-old, Penny Thompson from Wollongong to<em> The Sydney Morning Herald</em>. 

There are many others like her. The reason behind all this is the over-the-counter vitamins. <em>The Sydney Morning Heral</em>d reports that many patients developed twitches, migraines, nerve damages, and other neurological symptom after they took over-the-counter supplements. These are the same patients who have now "joined a class action investigation against wellness giant Blackmores", for selling vitamin "linked to a growing number of toxicity cases". 

<h4>What Is Happening With OTC Vitamins?</h4>

In May, Melbourne injury law firm Polaris announced that it was pursuing a class action investigation against Blackmores, an Australian health supplement company, on behalf of anyone who has suffered injuries after taking its supplements. The reason being, it contains "higher than recommended levels of vitamin B6". 

The law firm's principal, Nick Mann, said that they have more than 300 inquiries joining the potential suit. Majority of these respondents have suffered injuries after consuming Blackmore's supplements that contain vitamin B6. 

“One of the things that surprised me has been the number of people who’ve told us about really significant and ongoing impacts of B6 toxicity long after they’ve ceased taking the supplement,” Mann told <em>T</em><em>he Sydney Morning Herald</em>. “The impacts on them have been permanent and ongoing.”

However, Blackmores spokesperson told the media outlet that all its products including those that contain vitamin B6 are "in strict accordance" with Therapeutic Goods Administration's (TGA), a regulatory agency of the Australian Government as part of its Department of Health, Disability and Ageing, regulatory requirement.

Vitamin B6 is considered toxic when consumed in high doses over a long period. However, the TGA notes that there was no scientific consensus on a 'safe' threshold. 

The TGA notes: "Taking vitamin B6 even at low doses can cause peripheral neuropathy but people are more likely to get it if they are taking more than one supplement."

A 2022 report by the TGA notes that it has receieved over 30 reports of peripheral neuropathy, which are related to products containing vitamin B6. 

The Netherlands Pharmacovigilance Centre Lareb has also previously reported on nerve damage caused by the use of nutritional supplements that contain vitamin B6. 

As per Lareb's 2024 report, "A healthy and varied diet will provide most people with enough vitamin B6. Yet many people take nutritional supplements with vitamin B6 in addition to their regular diet. Excessive intake of vitamin B6 over a long period of time can sometimes lead to damage to nerves in arms and/or legs. Symptoms are tingling, numbness or pain in hands and/or feet."

<h4>What Is The Recommended Levels of Vitamin B6?</h4>

Lareb notes that the recommended dietary allowance for adults is 1.5 milligram of vitamin B6 per day. Whereas, the TGA notes that maximum permitted daily dose in individual products has been reduced to 100mg for adults and even less for children. However, peripheral neuropathy can occur at very low doses, which could be less than 50mg.

This is not just the case with vitamin B6, but consuming any vitamin without being prescribed could lead to nutrient overdose and cause blood clots, and/or infections. Dr Shrey Kumar Srivastav, Senior Consultant, Internal Medicine at Sharda Hospital says, "frequent or routine use can cause vitamin toxicity or electrolyte imbalances". While some people opt for oral supplements, others opt for IV supplements. However, Dr Prashant Sinha, Head of Emergency and Internal Medicine at PSRI Hospital, Delhi, says that for a healthy person with no diagnosed deficiency, there is generally no medical reason to receive IV supplements regularly. "Getting them too frequently can lead to nutrient overload or dependency, where the body becomes less efficient at natural nutrient absorption," he points out.

<strong>ALSO READ: <a href="https://www.healthandme.com/nutrition/the-truth-about-iv-drips-are-they-better-than-food-or-supplements-article-152197678" data-type="tilCustomLink">The Truth About IV Drips: Are They Better Than Food Or Supplements?</a></strong>

<ul><li>Nausea </li><li>Hypersensitivity</li><li>Nerve damage could lead to tingling, burning, and numbness throughout the body</li></ul>

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Blackmores Vitamin B6 Case: "I first reported numb hands and feet to doctors in 2012, when I was taking vitamin B6 in various supplements. In 2019, I suffered a paralysed vocal cord, which affects my ability to speak and swallow liquid. I was teaching English at TAFE and I basically had to give up my job because I could not speak. I had other symptoms, like stabbing in my feet, numbness, headaches, and gut pain. I have seen dozens of specialists over he past 10 years, trying to get a diagnosis on my "mystery illness"," shares 61-year-old, Penny Thompson from Wollongong to The Sydney Morning Herald. There are many others like her. The reason behind all this is the over-the-counter vitamins. The Sydney Morning Herald reports that many patients developed twitches, migraines, nerve damages, and other neurological symptom after they took over-the-counter supplements. These are the same patients who have now "joined a class action investigation against wellness giant Blackmores", for selling vitamin "linked to a growing number of toxicity cases". What Is Happening With OTC Vitamins?In May, Melbourne injury law firm Polaris announced that it was pursuing a class action investigation against Blackmores, an Australian health supplement company, on behalf of anyone who has suffered injuries after taking its supplements. The reason being, it contains "higher than recommended levels of vitamin B6". The law firm's principal, Nick Mann, said that they have more than 300 inquiries joining the potential suit. Majority of these respondents have suffered injuries after consuming Blackmore's supplements that contain vitamin B6. “One of the things that surprised me has been the number of people who’ve told us about really significant and ongoing impacts of B6 toxicity long after they’ve ceased taking the supplement,” Mann told The Sydney Morning Herald. “The impacts on them have been permanent and ongoing.”However, Blackmores spokesperson told the media outlet that all its products including those that contain vitamin B6 are "in strict accordance" with Therapeutic Goods Administration's (TGA), a regulatory agency of the Australian Government as part of its Department of Health, Disability and Ageing, regulatory requirement.Is Vitamin B6 Toxic?Vitamin B6 is considered toxic when consumed in high doses over a long period. However, the TGA notes that there was no scientific consensus on a 'safe' threshold. The TGA notes: "Taking vitamin B6 even at low doses can cause peripheral neuropathy but people are more likely to get it if they are taking more than one supplement."A 2022 report by the TGA notes that it has receieved over 30 reports of peripheral neuropathy, which are related to products containing vitamin B6. The Netherlands Pharmacovigilance Centre Lareb has also previously reported on nerve damage caused by the use of nutritional supplements that contain vitamin B6. As per Lareb's 2024 report, "A healthy and varied diet will provide most people with enough vitamin B6. Yet many people take nutritional supplements with vitamin B6 in addition to their regular diet. Excessive intake of vitamin B6 over a long period of time can sometimes lead to damage to nerves in arms and/or legs. Symptoms are tingling, numbness or pain in hands and/or feet."What Is The Recommended Levels of Vitamin B6?Lareb notes that the recommended dietary allowance for adults is 1.5 milligram of vitamin B6 per day. Whereas, the TGA notes that maximum permitted daily dose in individual products has been reduced to 100mg for adults and even less for children. However, peripheral neuropathy can occur at very low doses, which could be less than 50mg.This is not just the case with vitamin B6, but consuming any vitamin without being prescribed could lead to nutrient overdose and cause blood clots, and/or infections. Dr Shrey Kumar Srivastav, Senior Consultant, Internal Medicine at Sharda Hospital says, "frequent or routine use can cause vitamin toxicity or electrolyte imbalances". While some people opt for oral supplements, others opt for IV supplements. However, Dr Prashant Sinha, Head of Emergency and Internal Medicine at PSRI Hospital, Delhi, says that for a healthy person with no diagnosed deficiency, there is generally no medical reason to receive IV supplements regularly. "Getting them too frequently can lead to nutrient overload or dependency, where the body becomes less efficient at natural nutrient absorption," he points out.ALSO READ: The Truth About IV Drips: Are They Better Than Food Or Supplements?Symptoms To Look Out For:Nausea HypersensitivityNerve damage could lead to tingling, burning, and numbness throughout the body

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A recent study suggests that eating <span>eggs</span> may be linked to a lower risk of developing Alzheimer’s disease. The study, published in <span>The Journal of Nutrition</span>, found that individuals who consumed eggs regularly had significantly reduced levels of the brain <span>protein buildup</span> typically associated with the condition.

The researchers went beyond just surveys and dietary recall; they examined brain tissue from autopsies to get a clearer picture of what was going on inside. And what they found was surprising. Individuals who ate eggs more frequently had less of the sticky, toxic protein buildup in the brain, the kind typically associated with Alzheimer’s. In fact, those who ate just one egg a week had a 47 per cent lower risk of developing the disease compared to people who rarely touched the yolk.

This might come as a shock to those who still see eggs as little cholesterol bombs. But scientists are now pointing fingers at something far more benevolent than blameworthy: eggs’ high <span>choline</span> and omega-3 content.

Choline is an essential nutrient that plays a crucial role in brain development and memory function. It also helps form acetylcholine, a neurotransmitter involved in mood, muscle control, and cognitive performance. Omega-3 fatty acids, meanwhile, have long been praised for their brain-protective properties, including reducing inflammation and supporting cell membrane health.

Together, these nutrients could be helping to keep those harmful proteins from building up in the brain, the very proteins that leave a damaging mark in Alzheimer’s patients.

Eggs have been a part of the human diet for millennia. They are easy to prepare, affordable, and versatile enough to land on breakfast, lunch, or dinner plates. This latest research invites us to reconsider eggs not just as a protein-packed breakfast option but as a strategic ally in long-term <span>brain health</span>.

It is important to note that this was an <span>observational study</span>. It shows an association, not cause and effect. But it does add weight to the growing body of research that supports the role of specific nutrients in cognitive protection.

The study’s authors emphasise that more work needs to be done to fully understand the mechanisms at play. Still, they suggest that incorporating eggs into a balanced diet could be a simple and accessible way to help support brain function as we age.

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A recent study suggests that eating eggs may be linked to a lower risk of developing Alzheimer’s disease. The study, published in The Journal of Nutrition, found that individuals who consumed eggs regularly had significantly reduced levels of the brain protein buildup typically associated with the condition.The researchers went beyond just surveys and dietary recall; they examined brain tissue from autopsies to get a clearer picture of what was going on inside. And what they found was surprising. Individuals who ate eggs more frequently had less of the sticky, toxic protein buildup in the brain, the kind typically associated with Alzheimer’s. In fact, those who ate just one egg a week had a 47 per cent lower risk of developing the disease compared to people who rarely touched the yolk.Nutrient RichThis might come as a shock to those who still see eggs as little cholesterol bombs. But scientists are now pointing fingers at something far more benevolent than blameworthy: eggs’ high choline and omega-3 content.Choline is an essential nutrient that plays a crucial role in brain development and memory function. It also helps form acetylcholine, a neurotransmitter involved in mood, muscle control, and cognitive performance. Omega-3 fatty acids, meanwhile, have long been praised for their brain-protective properties, including reducing inflammation and supporting cell membrane health.Together, these nutrients could be helping to keep those harmful proteins from building up in the brain, the very proteins that leave a damaging mark in Alzheimer’s patients.From Kitchen Staple to Cognitive SupportEggs have been a part of the human diet for millennia. They are easy to prepare, affordable, and versatile enough to land on breakfast, lunch, or dinner plates. This latest research invites us to reconsider eggs not just as a protein-packed breakfast option but as a strategic ally in long-term brain health.A Word of Caution It is important to note that this was an observational study. It shows an association, not cause and effect. But it does add weight to the growing body of research that supports the role of specific nutrients in cognitive protection.The study’s authors emphasise that more work needs to be done to fully understand the mechanisms at play. Still, they suggest that incorporating eggs into a balanced diet could be a simple and accessible way to help support brain function as we age.

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You have had a long day, maybe your inbox is overflowing, you argued with your partner, or you are actually feeling unwell. Before you know it, you’re elbow-deep in a bag of chips or reaching for that extra scoop of ice cream. Sound familiar?

You are not the only one and it’s not just about willpower. Emotional eating, especially the urge to reach for comfort food during stress, is a real, biological phenomenon. And science is now helping us understand exactly how stress rewires the brain to seek food—not for nourishment, but for relief.

<h2>How Stress Hijacks Your Brain and Appetite?</h2>

Stress affects nearly every system in your body, but it’s your brain that calls the shots when it comes to hunger. A new study published in the journal Neuron offers powerful insight into how chronic stress interferes with the brain’s natural appetite regulation system.

At the center of it is the lateral habenula, a region of the brain responsible for registering when you’ve had enough to eat. Under normal circumstances, this part of the brain sends “stop” signals—telling you that you're full, satisfied, and can put the fork down but under chronic stress? Those signals get muffled.

According to senior author Dr. Herbert Herzog, stress can “override a natural brain response that diminishes the pleasure gained from eating,” which essentially means the brain keeps rewarding you for eating—long past the point of physical hunger.

In lab experiments, stressed mice were observed to keep eating high-fat foods without reaching satiety, and they even consumed up to three times more sweeteners like sucralose. Their brains released NPY (neuropeptide Y), a molecule that fuels cravings and weight gain. When researchers blocked NPY’s action, the mice consumed less—and gained less weight.

<h2>Why Do We Crave Comfort Food When Stressed?</h2>

Comfort food is rarely about comfort. It’s about dopamine. When you're stressed, your body releases cortisol and adrenaline, preparing for a fight-or-flight response. In the short term, this can suppress appetite but when stress becomes chronic—weeks, months, years—it starts having the opposite effect. Cortisol ramps up your desire for high-fat, high-sugar foods that light up the brain’s reward center.

This explains why you're not stress-craving a salad. You want cookies, pasta, chocolate. These foods activate dopamine—the brain's feel-good chemical—providing temporary emotional relief. But the cycle is damaging. The more you indulge to cope, the harder it becomes to stop, and the more the brain links eating with emotional regulation.

<h2>Long-Term Effect of Chronic Stress and Emotional Eating</h2>

It’s not just about a few extra pounds. Prolonged emotional eating can lead to serious health consequences:

<ul><li>Obesity and metabolic syndrome</li><li>Type 2 diabetes</li><li>High blood pressure and heart disease</li><li>Hormonal imbalances</li><li>Chronic inflammation and oxidative stress</li></ul>

Cortisol doesn’t just impact appetite. Over time, it can damage organs and impair your body’s ability to regulate inflammation and oxidative stress—both key factors in chronic disease.

<h2>Emotional Eating vs. Real Hunger: How To Tell The Difference?</h2>

One of the simplest tools to fight stress eating is to pause and ask: Am I actually hungry?

Physical hunger builds gradually and is felt in the body—your stomach growls, you feel a bit low on energy. Emotional hunger, by contrast, strikes suddenly and is usually hyper-specific (think: “I need fries right now”). It’s often driven by boredom, sadness, anger, or anxiety, not a true need for fuel.

<h2>Simple Tips to Break the Stress-Eating Cycle</h2>

Overcoming emotional eating isn’t about shame—it’s about strategy. Here are practical, science-backed ways to regain control:

Meditation, yoga, deep breathing, or even a quick walk outside can lower cortisol and help you regulate mood before turning to food.

<h4>2. Start a Food and Mood Journal</h4>

Writing down what you eat and how you feel before and after helps identify patterns. Are you really hungry—or just stressed, sad, or bored?

Keep comfort foods out of immediate reach. Stock your fridge and pantry with healthy options—fresh fruits, vegetables, whole grains, nuts—so if a craving hits, you have better options.

Next time you feel the urge to snack outside of mealtime, take a breath. Set a 10-minute timer. Often, the craving fades or changes.

<h4>5. Choose Nourishment, Not Numbing</h4>

If you need to eat, fine—but choose something that sustains you: a banana with nut butter, a bowl of oats, a handful of almonds. These foods keep your blood sugar steady and mood stable.

Food can’t be your only coping strategy. Call a friend, do a puzzle, take a bath, journal, or listen to music. Emotional regulation isn’t about avoidance—it’s about redirection.

Here’s what no one tells you- stress eating is deeply human. It’s a biological reflex tied to emotional needs. But once you understand what’s happening in your brain and body, you can start to break the loop.

Awareness is the first step. From there, it’s about replacing automatic reactions with intentional responses—choosing to nourish your body instead of numbing your emotions.

Cravings may still come and go but now, you’ll know where they’re coming from—and how to rise above them.

Your brain isn’t broken, it’s just responding to stress the way it’s wired to. You have more power than you think—to eat with intention, manage stress better, and reclaim your health one mindful choice at a time.

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brain and food relationship

You have had a long day, maybe your inbox is overflowing, you argued with your partner, or you are actually feeling unwell. Before you know it, you’re elbow-deep in a bag of chips or reaching for that extra scoop of ice cream. Sound familiar?You are not the only one and it’s not just about willpower. Emotional eating, especially the urge to reach for comfort food during stress, is a real, biological phenomenon. And science is now helping us understand exactly how stress rewires the brain to seek food—not for nourishment, but for relief.How Stress Hijacks Your Brain and Appetite?Stress affects nearly every system in your body, but it’s your brain that calls the shots when it comes to hunger. A new study published in the journal Neuron offers powerful insight into how chronic stress interferes with the brain’s natural appetite regulation system.At the center of it is the lateral habenula, a region of the brain responsible for registering when you’ve had enough to eat. Under normal circumstances, this part of the brain sends “stop” signals—telling you that you're full, satisfied, and can put the fork down but under chronic stress? Those signals get muffled.According to senior author Dr. Herbert Herzog, stress can “override a natural brain response that diminishes the pleasure gained from eating,” which essentially means the brain keeps rewarding you for eating—long past the point of physical hunger.In lab experiments, stressed mice were observed to keep eating high-fat foods without reaching satiety, and they even consumed up to three times more sweeteners like sucralose. Their brains released NPY (neuropeptide Y), a molecule that fuels cravings and weight gain. When researchers blocked NPY’s action, the mice consumed less—and gained less weight.Why Do We Crave Comfort Food When Stressed?Comfort food is rarely about comfort. It’s about dopamine. When you're stressed, your body releases cortisol and adrenaline, preparing for a fight-or-flight response. In the short term, this can suppress appetite but when stress becomes chronic—weeks, months, years—it starts having the opposite effect. Cortisol ramps up your desire for high-fat, high-sugar foods that light up the brain’s reward center.This explains why you're not stress-craving a salad. You want cookies, pasta, chocolate. These foods activate dopamine—the brain's feel-good chemical—providing temporary emotional relief. But the cycle is damaging. The more you indulge to cope, the harder it becomes to stop, and the more the brain links eating with emotional regulation.Long-Term Effect of Chronic Stress and Emotional EatingIt’s not just about a few extra pounds. Prolonged emotional eating can lead to serious health consequences:Obesity and metabolic syndromeType 2 diabetesHigh blood pressure and heart diseaseHormonal imbalancesChronic inflammation and oxidative stressCortisol doesn’t just impact appetite. Over time, it can damage organs and impair your body’s ability to regulate inflammation and oxidative stress—both key factors in chronic disease.Emotional Eating vs. Real Hunger: How To Tell The Difference?One of the simplest tools to fight stress eating is to pause and ask: Am I actually hungry?Physical hunger builds gradually and is felt in the body—your stomach growls, you feel a bit low on energy. Emotional hunger, by contrast, strikes suddenly and is usually hyper-specific (think: “I need fries right now”). It’s often driven by boredom, sadness, anger, or anxiety, not a true need for fuel.Simple Tips to Break the Stress-Eating CycleOvercoming emotional eating isn’t about shame—it’s about strategy. Here are practical, science-backed ways to regain control:1. Manage Stress at Its RootMeditation, yoga, deep breathing, or even a quick walk outside can lower cortisol and help you regulate mood before turning to food.2. Start a Food and Mood JournalWriting down what you eat and how you feel before and after helps identify patterns. Are you really hungry—or just stressed, sad, or bored?3. Restructure Your EnvironmentKeep comfort foods out of immediate reach. Stock your fridge and pantry with healthy options—fresh fruits, vegetables, whole grains, nuts—so if a craving hits, you have better options.4. Pause Before You SnackNext time you feel the urge to snack outside of mealtime, take a breath. Set a 10-minute timer. Often, the craving fades or changes.5. Choose Nourishment, Not NumbingIf you need to eat, fine—but choose something that sustains you: a banana with nut butter, a bowl of oats, a handful of almonds. These foods keep your blood sugar steady and mood stable.6. Build an Emotional ToolkitFood can’t be your only coping strategy. Call a friend, do a puzzle, take a bath, journal, or listen to music. Emotional regulation isn’t about avoidance—it’s about redirection.Here’s what no one tells you- stress eating is deeply human. It’s a biological reflex tied to emotional needs. But once you understand what’s happening in your brain and body, you can start to break the loop.Awareness is the first step. From there, it’s about replacing automatic reactions with intentional responses—choosing to nourish your body instead of numbing your emotions.Cravings may still come and go but now, you’ll know where they’re coming from—and how to rise above them.Your brain isn’t broken, it’s just responding to stress the way it’s wired to. You have more power than you think—to eat with intention, manage stress better, and reclaim your health one mindful choice at a time.

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