Grief & the Diet

Although you may have trouble thinking about your diet during times of grief, a healthy diet can reduce the severity of some grief symptoms and help prevent complications of grief. Maintaining a healthy weight during times of grief can be an additional challenge for emotional eaters. Grief can be a normal response to a sad event in your life, but you may need a doctor if your grief becomes more pronounced.

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BACKGROUND ON GRIEF

Examples of devastating events that can lead to grief include being diagnosed with a terminal illness, and the death of a close friend or family member. Symptoms or stages of grief may include denial, anger, bargaining, depression and acceptance of the situation. Grief can last for months or longer, and symptoms can return on special occasions, such as the birthday of a deceased child. Grief may decrease your appetite and cause weight loss.

NUTRIENT DEFICIENCIES AND DEPRESSION

Prolonged grief may lead to depression. You are at higher risk for depression if you have a deficiency of vitamin B-12, according to the Linus Pauling Institute Micronutrient Information Center. The only natural sources of vitamin B-12 are animal-derived foods, such as seafood, meat, poultry, eggs and dairy products. Many fortified foods, such as breakfast cereals, also contain vitamin B-12. Inadequate intake of omega-3 fatty acids, which are in seafood, flax and walnuts, or vitamin B-6, which is in seafood, bananas, nuts and spinach, can lead to depression.

CARBOHYDRATES AND SEROTONIN

According to Columbia University, foods with carbohydrates may help increase levels of serotonin, which is a neurotransmitter, or chemical that allows your brain to transmit signals. Grief can lead to trouble sleeping, and serotonin makes you feel sleepy. Simple carbohydrates, or sugars, which are in candies and desserts, are most effective at raising your serotonin levels. The effect only lasts for one to two hours. Complex carbohydrates from rice and potatoes can have a slight effect on your serotonin levels. Carbohydrates have varying effects on different individuals.

EMOTIONAL EATING

Emotional eating can be a distraction or stress-reliever for some individuals during times of stress. Emotional eating often involves overeating, which can cause unwanted weight gain and lead to weight-related health problems, such as a higher risk for cardiovascular disease and type 2 diabetes. Keeping a food diary and carefully monitoring your hunger levels can help prevent weight gain. Your friends and family can be good for supporting you and distracting you during your grief.