Emotional Eating: A Clue to Imbalance

Emotional eating is a response to psychological and emotional factors rather than hunger, and stems from either unprocessed emotions or imbalances in the body’s organs. Each organ, the spleen, heart, liver, kidneys, and lungs, are associated with particular emotions, cravings, and other symptoms that can help diagnose an imbalance within the body. Balanced emotions are important in Classical Chinese medicine (CCM) because they are closely linked with organ function, and support vitality and Qi. When emotions are suppressed or unprocessed, stagnation can occur, leading to symptoms that cause emotional eating. The relationship is symbiotic, and can generate a habitual cycle if left unchecked. Understanding what you are craving can be the first step in understanding what you are feeling, and then treating yourself accordingly.

The Spleen

In CCM, the Spleen is the center for digestive health. Its main function is turning food into QI and Blood. Feelings of worry, overthinking, and mental strain are associated with the Spleen. Symptoms include craving sweet, starchy, or comfort foods, bloating, fatigue, and indigestion. To support your Spleen through times of emotional imbalance, eat warm, cooked meals to aid digestion, avoid excess sugar, avoid raw and cold foods which are harder to digest and weaken the Spleen, and incorporate herbs like Astragalus, Turkey Tail, Chaga, and Lion’s Mane mushroom.


The Heart

The Heart is responsible for spirit, or Shen, and overall emotional health. An imbalance in the Heart presents as a deficit in joy, and emotional eating may look like overeating to fill a void or find comfort. Symptoms include insomnia, restlessness, anxiety, depression, or loneliness, heart palpitations, and cravings for sugar and highly processed foods that offer instant gratification. To best support your Heart and heal an imbalance, limit stimulants like caffeine, incorporate tonics that support Shen like Reishi, and eat red foods like jujube and goji berries, which support Blood and nurture a sense of emotional comfort.


The Liver

An imbalance in the Liver, which regulates Qi and Blood flow, waste elimination, and processing emotions, results in Qi stagnation, and feelings of stress, anger, frustration, and irritability. Symptoms include emotional outbursts, cravings of rich and greasy foods, tension headaches or vertigo, and painful menstrual cramps. To tonify the liver and regulate your emotions, incorporate bitter greens like dandelion, which helps cleanse the liver, and arugula to move stagnation, minimize alcohol consumption, avoid fried foods that burden the liver, avoid citrus to relieve dampness, stimulate acupressure point Bladder 47, and incorporate herbs like Schizandra, Chaga, Reighi, Cordyceps, Rose, and He Shou Wu.

The Kidneys

Jing, or essence, which is considered the root of life, is stored in the Kidneys. Emotional eating is linked to feelings of fear, instability, and fatigue. Symptoms include craving salty foods, chronic exhaustion, low motivation, frequent fight or flight freeze response, night sweats, and feelings of insecurity. Support your kidneys by eating foods like seaweed, bone broth, and root vegetables, prioritize mineral intake, and include Jing and Kidney tonics like Chaga, Cordyceps, Reishi, and He Shou Wu.


The Lungs

When the Lungs are in disharmony, dysregulated eating habits like loss of appetite or overindulgence in comfort food may occur. Symptoms include feelings of defenselessness, sadness, and grief, shortness of breath, asthma, cough, frequent colds and flus, allergies, skin issues, excessive crying, or inability to cry despite sadness. To harmonize the lungs, eat truly comforting and nutrient dense foods like soup, stew, or porridge, practice meditation or breath work, incorporate herbs like Astragalus, and eat pears and apples to nourish the lungs and balance Yin.

Looking at emotional eating through the teachings and practices of CCM, the relationship between emotions and our bodies becomes clear. By understanding the body’s organ system’s relationship with emotions, you can begin processing emotions and heal stagnation instead of prolonging the imbalance by satisfying your cravings. Fueling your body with proper nutrients and processing your emotions will lead to a balanced mind, body, and spirit.


Resources

● https://www.rootandbones.com/blogs/news/emotional-eating-a-tcm-perspective

● https://linyanastudio.com/emotional-eating/

● https://drlaurenkeller.com/blog/2019/3/6/traditional-chinese-medicine-and-food-cravings

● https://www.tcmworld.org/body-never-lies-cravings/

● https://www.yinovacenter.com/blog/what-your-cravings-are-telling-you-some-tips-for-healthier-alternatives/

● https://www.michiganacupuncturestudio.com/post/food-cravings-according-to-traditional-chinese-medicine

The Daily Biological Clock

The TCM and Aruyvedic principle of the body clock ticks around the idea of Qi and its changing flow in the body throughout a 24 hour period. Also known as dinacharya, this principle recognizes the body’s natural flow physiologically and emotionally, and is a great tool to help align mind, body, and spirit. By returning to, or even just acknowledging this cycle, we can reconnect with our bodies and have a better understanding of how to support ourselves for optimal health. Split into 2 hour intervals, each time frame correlates with yin or yang, a time of day, an element, each organ and its biological function, an emotion, and a season. In the first 12 hours, energy increases and peaks to support the body through wakefulness, and then ebbs to support the body at rest. 

Early Morning

2am-6am

Liver, Lung, Large Intestine

Air, Yang, Spring

2am-3am: During this time, the liver is in the second half of its cycle of detoxification and creating fresh blood. During this time, you should be fully asleep. If you find yourself regularly waking at this hour, you could potentially have issues with proper liver detoxification, or have unprocessed feelings of anger, frustration, or rage.

3am-5am: This interval is the time of the lungs and respiration, and is also a time when the body should be asleep. If awake at this time, try breathing techniques to relax your body. Or exercise, as this is thought to be the time when the lungs are their strongest. Stay warm to help the lungs replenish oxygen. Feelings of sadness and grief are common now, and if left unaddressed can weaken the body’s immune system. If experiencing these feelings, stay in bed and rest.

5am-6am: This interval is the first half of the large intestine’s cycle of preparing for a bowel movement and removing toxins. In these early hours of wakefulness, it is the perfect time to shower or bathe, and combing your hair is thought to clear energy from the mind, allowing you to start your day fresh. The emotions associated with this time are defensiveness or feeling stuck.

Morning

6am-10am

Large Intestine, Stomach, Spleen

Earth, Yang, Spring

The morning is associated with spring, and is the perfect time to do Qi Gong and stretches to encourage the rising of Yang. Get outside so the lungs can get fresh air. Eat a nourishing meal that is large enough to provide enough energy, but not too large to overwhelm proper digestion. Avoid drinking cold liquids that can cause mucus production and clog digestion. Ginger is good to consume in the morning to aid in rising Yang and the heat encourages proper digestion. Warming food and drink at this time are crucial for digestion.

6am-7am: This is the second half of the large intestine’s time of elimination, and is the perfect time to have a bowel movement and prepare for your first meal of the day. If constipated, drink a large cup of warm water to promote hydration and get things moving.

7am-9am: This is the time of the stomach, so it is important to fit your largest meal of the day in this interval. Focusing on warm, nourishing foods will help your stomach digest and absorb the nutrients. Feelings associated with this time are disgust or despair. 

9am-10am: The spleen is in the first part of its cycle of releasing digestive enzymes to help digest your breakfast and turn it into energy for this first part of your day. With digestion comes the building of energy and qi in the blood. If you find you need caffeine pick me up to start your day, your spleen energy may be weak or fatigued.

Midday

10am-2pm

Spleen, Heart, Small Intestine

Water, Fire, Yang/Yin, Summer

Like summer, our energy peaks around noon. At this time Yang and Yin switch roles with the Yang giving way to Yin. Reservation of Yang energy is important at this time to carry you through the rest of the afternoon. Take a nap or meditate after lunch before returning to your daily activities. Late morning to midday is a great time to let your mind wander and expand, allowing Qi to flourish. Try a walk surrounded by nature around lunchtime for benefits to the heart. For lunch, avoid heavy foods that can make you feel bloated and groggy, and instead enjoy a light meal of easy to digest foods to keep you energized for the rest of the afternoon. 

10am-11am:  In the second half of the spleen’s cycle, you have plenty of energy to get your day started.  This is the best time to exercise or to start your work day. Try to accomplish your most taxing tasks at this time when you have optimal energy. Emotions you may feel at this time include low self-esteem.

11am-1pm: During the time of the heart, the heart is working hard, yet optimally, to pump nutrients through the body to give you energy. This is a good time to eat lunch to avoid a decrease in energy from lack of nutrients and fuel. Have a light, cooked meal, a cup of tea, or a 1 hour nap. You may feel extreme joy or sadness at this time, but proper nutrition at this time can help keep us emotionally grounded. 

1pm-2pm: As the small intestine begins its cycle, it will begin full digestion and assimilation of your prior meal.

Afternoon

2pm-6pm

Small Intestine, Bladder, Kidney

Air, Yin, Autumn


As the day moves into the afternoon, like autumn, Yin energy grows and Yang energy begins to wane. At this time, avoid over exerting the mind and body in a way that drains energy. You can exercise in the afternoon, but pay attention to your energy levels and adjust your routine accordingly. As evening approaches, guard yourself against feelings of agitation or upset. Take some time to reflect on the day in a non judgemental way. If you need an afternoon snack, stink to light foods that are not greasy and are caffeine free.

2pm-3pm: In the second half of the small intestine’s cycle, it is the perfect time to continue daily tasks such as work, errands, or exercise. Feelings of abandonment or vulnerability may arise at this time.

3pm-5pm: The bladder is working at this time to move metabolic waste through the kidney’s filtration system. Drinking water or tea at this time will help with this detoxification process. Use this time to study, challenge your mind, and learn new things. You may feel irritated in this phase of the cycle.

5pm-6pm: The kidneys are in the first part of their cycle of maintaining proper chemical balance. Proper function of the kidney is responsible for the development of blood, healthy respiration, sex drive, bone development and repair, and aging.

Evening

6pm-10pm

Kidney, Pericardium, Triple Burner

Water, Earth, Yin, Winter


Evening, like winter, is the time for winding down to restfulness. Yang energy has moved inward and Yin is at the surface. Go for a quiet walk after dinner, soak your feet in warm water, or massage the bottoms of your feet to move Qi downward away from the head to prepare for sleep. Allow your mind to clear, and try not to ruminate on the day or make plans for the next day. These activities are best saved for mornings. Try to eat a warming dinner between 5pm-7pm so the body has enough time to digest before bed. Incorporating cooling foods like radish is better i the evening. Eating a heavy meal at this time could result in a harder time to fall asleep since digestion is not at its strongest. 

6pm-7pm: Have a light dinner at this time, and then go for a walk or do stretches to activate circulation and blood filtration through the kidneys. Fear or terror are common emotions at this time. 

7pm-9pm: The pericardium cycle focuses on circulating nutrients to capillaries and the cells. The pericardium functions as protector of the heart and mind, circulates blood to the heart, and correlates to our relationships. Use this time to read or meditate, and avoid doing anything too mentally engaging. Focus on winding down for the night. These hours are the perfect time to conceive. Difficulty expressing emotions may be felt.

9pm-10pm: During the first half of the triple burner, or San Jiao stage, the endocrine system works to bring the body to homeostasis, and enzymes are adjusted. Start preparing for bed at this time. While no specific organ is associated with this time, the focus is on moving Qi and regulating water levels and excretions within the body.

Late Night

10pm-2am

Triple Burner, Gallbladder, Liver

Water, Fire, Yin/Yang, Winter

10pm-11pm: For the second half of this endocrine system’s process, you should be closer to or fully asleep so that the body has enough time to conserve energy for the next day. You may feel paranoia or confusion at this time.

11pm-1am: By this time of the gallbladder, you should be fully asleep. This is when Yin ebbs and Yang begins to grow to help keep you active during the day to come. Proper sleep at this time is essential to waking up restful with enough energy to start your day. The gallbladder is closely related to the liver, and performs functions like storing and excreting bile, controlling the sinews, controlling decisiveness, and influences quality of sleep. If the gallbladder is weak, blood will not be pulled from the sinews and sent to the liver for detoxification, which can cause various aches and pains upon waking.  Feelings of resentment are common at this time. 

1am-2am: This hour is the first of the liver’s detox cycle, and it is important to be fully asleep. While Yang is being stored in these hours, too much Yang energy can cause you to wake at this time.

Adjusting your lifestyle to best encourage and support these natural cycles can lead to potential diagnosing of ailments, proper organ function, and a return to homeostasis of mind, body, and spirit. Working with your body instead of against it will make you fell better, give you more energy, lessen aches and pains, and will allow your body to be healthier overall. Try paying attention to patterns of wakefulness at night and the corresponding organ functions, and to any recurring emotions you have throughout the day.


References