Winter Comfort Eating

Why do we crave comfort food in winter? And is it always bad for our waistlines?

An article published in the European Journal of Clinical Nutrition in 2006, reported on a study that followed 593 participants, aged between 20 - 70 for one year. Body measurements, dietary records and physical activity were monitored. The data was collected at random points throughout the year that included 2 weekday and 1 weekend day to represent the information.

The results indicated that daily caloric intake was higher in Autumn compared to Spring; that eating carbohydrates, fat and saturated fat showed slight seasonal variation with the greatest amount of fat being eaten during autumn. The lowest physical activity level was seen in winter and the highest in spring. Not surprising, weight fluctuated throughout the year by a few kilograms with the most weight being gained in winter.

Whilst 2006 was not the first year nor the last year seasonal eating has been investigated. This study is beneficial for the large sample size of 593 participants and also the complex and varied data collection. We also know the results have been replicated in many other smaller studies over the years.

So, what is it about Autumn and Winter that makes us eat differently. Is the cold weather the only reason? Let’s dive in deeper to understand.

Happy Hormones:

There is mounting evidence that supports a relationship between diet, nutrition and mental health. This new area of nutrition is termed ‘Nutritional Psychiatry’. Nutritional Psychiatry is basically how eating some types of foods makes us happier whilst other foods can trigger fatigue, depression and apathy.

You see there is a direct link between the brain and the digestion system. If you have ever had gastro you would recall that suffering with diarrhoea and vomiting is rather unpleasant and seldom promotes feelings of joy and excitement.

In a similar vein to gastro; regularly eating foods that are typically highly processed such as pastry cakes and pies, sends unfavourable signals through the gut-brain pathway that promotes sluggishness. In comparison, a diet rich in plant foods such as fresh vegetables and other nourishing foods, promotes the release of happy chemicals inside our stomach called dopamine and serotonin.

The impact of dopamine and serotonin release in the stomach is impactful for the entire body. Once the stomach releases happy hormones they are transported in and around the body. This influences the micro-organisms in the gut which then influences broader communication networks inside the body.

Before we get too scientific, let me simplify it by saying from the gut there is a connection point directly to the brain called the gut-brain axis. And in a nutshell, when the gut and stomach are happy, so too is the brain.

What does all of this have to do with Summer, Autumn, Winter, Spring and winter comfort eating?

Happy hormones are produced from exercise and sunlight. Both of which reduce in autumn and winter. However, the body and mind still crave the rush and joy promoted by the release of the happy hormones. As a consequence, eating comfort foods enables the body to receive its dose. The immediate feeling is one of happiness and contentedness; and then pending the portion and frequency of the comfort eating, and the type of personality of the eater, the post comfort eating response may be guilt and shame.

Is comfort eating all my fault?

There is some research to suggest that through evolution, our biochemistry is programmed to crave particular foods such as carbohydrate rich options during winter. Although housing and heating advancements mean we can control for winter chills, the lack of sunshine exposure may promote reduced mood and the desire to overeat particular foods.

Is comfort eating all bad?

Whilst a continued diet of heavy and processed foods is not conducive to optimal wellbeing. There is evidence to suggest that occasional indulgences are an important consideration in achieving a healthy weight and maintaining health. When we overly restrict our intake, there is a psychological shift causing more cravings, depressive symptoms and a fixation on the very foods trying to be avoided. In the long run, greater stress and anxiety circulates through the body-mind. And as a consequence this can lead to unhealthy binges.

Rather than avoiding food favourites entirely, we recommend planning appropriate times to eat the desired food. There is also evidence to support that winter food cravings can be satisfied with warming foods such as soups, stews, curries and inclusion of the spices cinnamon, turmeric, chilli, curry and mustard powders. A dense curry with a plethora of vegetables, cooked with flavoursome spices and your preference of meat, fish or tofu served with brown rice or buckwheat will promote the release of dopamine and serotonin and their feel good feelings; whilst also satisfying winter food cravings. In essence, when we eat properly, we feel satisfied.

A final note:

Food alone will not satisfy all of our health requirements. Maintaining physical activity during autumn and winter is essential to boost the immune system, for heart and lung efficiency, muscle strength and bone mass; to list a few. Invest in appropriate winter exercise clothing, such as a warm light-material jacket, thermals, rashies, beanies and gloves. Rug up to stay warm and then go out amongst it. You may notice exercising outdoors in winter is invigorating, energising and just plain fun.