Heartbreak does not just affect emotions. It can impact your appetite, sleep, stress hormones, energy levels, cravings, and overall health too.
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The right foods can actually support recovery, mood balance, brain health, serotonin production, and stable energy.
Simple additions like eggs, curd, lentils, dark chocolate, walnuts, berries, bananas, and flaxseeds can help your body cope better during emotional stress. Healing is not about punishing yourself.
It is about rebuilding yourself stronger mentally and physically.
Virat Kohli's nutritionist Ryan Fernando listed some of the best foods that can help you cope a heartbreak better.
A breakup can take a toll not only on the emotional well-being but also on the physical health. Stress, sadness, and anxiety can affect sleep, appetite, and energy levels. It can make recovery even more challenging and time-taking. While food cannot mend a broken heart, certain nutrient-dense foods may help support mood, alleviate stress, and enhance overall well-being during these difficult times.
Foods such as dark chocolates, nuts & seeds, fatty fish, blueberries, and strawberries can combat stress and support mood.
Ryan Fernando, renowned celebrity sports nutritionist and chief nutritionist at QUA Nutrition said, “Heartbreak does not just affect emotions. It can impact your appetite, sleep, stress hormones, energy levels, cravings, and overall health too.” 1
Several individuals begin to skip meals, indulge in emotional eating, binge on junk food, drink more alcohol, and totally neglect their nutrition post breakup. But, healing becomes more challenging when you body is running on stress and poor food selection, added Ryan Fernando.
“The right foods can actually support recovery, mood balance, brain health, serotonin production, and stable energy. Simple additions like eggs, curd, lentils, dark chocolate, walnuts, berries, bananas, and flaxseeds can help your body cope better during emotional stress. Healing is not about punishing yourself. It is about rebuilding yourself stronger mentally and physically,” emphasized Virat Kohli’s nutritionist Ryan Fernando.
Spikes Free Cortisol: Heartbreak can activate body’s stress response system that can lead to an increased production of cortisol, also known as stress hormone. Whether it is the end of a relationship, the loss of a loved one, or emotional rejection, intense emotional stress can trigger many physiological changes that can affect mental and physical health.
Lowers Dopamine Balance: Dopamine is a neurotransmitter linked with pleasure, motivation, and reward. During a breakup or emotional loss, dopamine levels may fall. It can lead to a feeling of sadness and low motivation.
Disrupts Sleep: Several individuals experience sleep disturbance post breakup. Stress and emotional distress can make it hard to fall asleep, stay asleep, or accomplish restful sleep. Poor sleep may further worsen mood, energy levels, and emotional balance.
Mental Fatigue: Heartbreak can also lead to excessive thinking, worry, and emotional processing. Constant mental strain can leave an individual feeling exhausted, unfocused, and mentally drained.
Appetite Change: Emotional distress can significantly affect eating habits. Some people may lose their appetite and eat less than usual while others may switch to comfort foods and overeat. It may impact energy levels, digestion, and overall health.
Ryan Fernando revealed the major reasons that lead to emotional eating. He said, “the brain starts craving for sugar, junk food, alcohol, and nicotine.” They give temporary comfort to the brain but leave you feeling more anxious, low, and drained later on.
The nutritionist mentioned few things that you should never do after a breakup. It includes the following given below:
Skipping Meals
Starving Yourself
Binge Eat Processed Foods
Drink Excessively
Smoking More
He said, “your health is not something to destroy because a relationship has ended.”
1. Dark Chocolates: They are often considered a comfort food, and for a strong reason. It contains essential flavonoids and magnesium, nutrients that can support mood and bring down stress. Dark chocolates also stimulate the release of feel-good chemicals in the brain, making it an ideal choice during emotionally challenging times.
2. Walnuts & Flaxseeds: The nutritionist recommended nuts especially walnuts and flaxseeds. You can also relish almonds, walnuts, chia seeds, and flax seeds. Nuts are packed with healthy fats, magnesium, and antioxidants. These nutrients can support brain function and overall health during periods of emotion stress. Ryan said, dark chocolates, walnuts, and flaxseeds “support brain, stress, health, and improve mood and comfort.”
3. Eggs, Curds, Lentils, & Chicken: The nutritionist also recommended consumption of eggs, curds, lentils, and chicken if you are going through a breakup. These foods “support serotonin and dopamine production.
4. Bananas: They offer vitamin B6, which helps the body produce neurotransmitters such as serotonin. They also contain natural carbohydrates that can provide a quick energy boost when stress leaves you feeling drained.
5. Berries: Ryan suggested inclusion of berries to overcome the period of heartbreak. Blueberries, strawberries, and other berries are rich in antioxidants that help combat oxidative stress in the body. They also provide vitamins and fiber, making them a nutritious addition to your daily diet. He also suggested to include citrus fruits as they are one of the best foods for emotional healing. “These foods support stable energy and recovery,” added the nutritionist.
The nutritionist recommended a few tips that can actually support healing. Some of these tips are given below:
Talking to trusted friends
It is okay to cry out and let it go
Travel or short retreats
Phycologist support
Journaling your emotions and experiences
Regular physical activity and movement
Recovering from a breakup takes time, self-care, and emotional support. While no food can erase heartbreak, a balanced diet rich in nutrient-dense foods may help support mood, energy levels, and overall well-being. Pairing healthy eating with adequate sleep, regular movement, and strong social connections can help make the healing process a little easier.
FAQs
How does heartbreak physically affect the body?
Heartbreak triggers the body’s stress response, increasing cortisol levels and lowering dopamine, which affects mood, motivation, and energy. It can disrupt sleep patterns, cause mental fatigue, and alter appetite, all of which impact overall physical and mental health.
Why might emotional eating increase after a breakup?
Emotional eating increases because stress and sadness cause the brain to crave sugar, junk food, alcohol, and nicotine. These provide temporary comfort by stimulating feel-good chemicals but eventually worsen anxiety and drain energy, hindering recovery.
Which foods are most beneficial for recovery after a breakup?
Foods like dark chocolate, walnuts, flaxseeds, eggs, curds, lentils, chicken, bananas, and berries are beneficial. They contain nutrients like magnesium, antioxidants, and vitamin B6 that support brain health, mood stabilization, serotonin production, and energy balance during emotional distress.
How do nutrients like magnesium and vitamin B6 help with mood regulation?
Magnesium supports brain function and reduces stress by aiding neurotransmitter balance. Vitamin B6 helps produce serotonin and other neurotransmitters important for mood stabilization and stress management, making these nutrients key for emotional recovery.
Besides diet, what other practices aid emotional healing after a breakup?
Talking to trusted friends, journaling emotions, seeking psychological support, engaging in regular physical activity, and allowing oneself to cry or retreat help speed up healing by providing emotional release, reducing stress, and improving overall well-being.
Ryan Fernando, renowned celebrity sports nutritionist and chief nutritionist at QUA Nutrition, via Instagram|Breakup Recovery Foods
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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