Grief and Nutrition

It’s no shock to those experiencing grief that it feels awful. In the beginning, you may function on autopilot calling relatives, the funeral home, and insurance companies. And in the beginning stages, many people have help for a least the first few weeks. But after the initial shock starts to fade, your body can feel the heaviness of the grief. You may begin to feel depressed or anxious as a result.

At Breathe Again Counseling, the whole person is taken into consideration. And one of those parts considered is nutrition. In grief, there can be a strong pull to just go through the drive-thru. It’s so much easier, and it’s one less thing to do. And there are times that you do need to do that, but you don’t want to get stuck in a pattern of doing it regularly. Research shows that what we eat on a daily basis affects how we feel. There are studies that show that eating fast food on a regular basis may put you at higher risk for depression (Sánchez-Villegas, et al., 2012). According to Dr. Daniel Amen, the standard American diet is associated with depression, dementia, ADHD, heart disease, cancer, diabetes and obesity. It may also promote inflammation in the body.

However, healthy eating may help to give you that little boost of energy you need when you feel emotionally depleted and physically drained. Let’s face it – grief takes a toll on the brain and body. Therefore, it’s important to give the body what it needs as it enters into the healing process. When you don’t give your body good nutrition, you may delay the grief process (Bakken & Young, 2023).

In grief, it can be difficult to even think about eating or it can be used for emotional comfort causing you to consume too many calories, especially in the beginning of grief. According to Dr. Amen, the average 50-year-old woman needs about 1800 calories per day. (Of course, that can differ based on individual needs so you should always consult your primary care provider before changing your diet.) Don’t get me wrong, changes in appetite are completely normal when you experience loss. As Arthur Ashe states, do what you can with what you have. Small changes can make a big difference!

Here are some things that may help to give your body good nutrition according to Dr. Amen:

• Drink water (it is generally suggested to drink about half of your body weight in ounces of water if you are under 250 pounds).
• Eat high quality protein consisting of clean fish, lamb, turkey, chicken, raw nuts, beans, and high protein vegetables such as broccoli and spinach.
• Consume carbohydrates that are high in fiber and low on the glycemic index.
• Get 25-35 grams of fiber to keep waste moving out of your body.
• Reduce sugar.
• Eat from the rainbow of fruits and vegetables. Watch out for the dirty dozen!

And when you feel ready, you might consider adding some exercise to your routine. Exercise has been found to improve mental health by improving mood states (Mikkelsen, et al., 2017). Again, check in with your doctor first, and then do what you can. Even a walk around the neighborhood or local park can give you a little emotional boost.

Nutrition and exercise are ways that you take steps toward living. They are little risks that allow you get back to the task of living. And yes, sometimes, every step takes so much energy. That’s why it is suggested to do what you can. Don’t have expectations of how the grief journey will go. Just embrace it as it comes.

It’s the small, simple steps that add up as you do the excruciating work that grief requires. Every step that you take toward your health (physical, emotional, spiritual, and psychological) is a step toward healing. But you don’t have to do it alone – reach out today through the contact form to see how Breathe Again Counseling may be able to help you along your journey of grief by providing tools that you can use to build life after loss.

Bakken & Young (2017, March 8). 6 ways nutrition helps you grieve well. Bakken Young Funeral Home – River Falls and New Richmond Wi. https://bakken-young.com/6-ways-nutrition-helps-you-grieve-well/

Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48-56.

Sánchez-Villegas, A., Toledo, E., De Irala, J., Ruiz-Canela, M., Pla-Vidal, J., & Martínez-González, M. A. (2012). Fast-food and commercial baked goods consumption and the risk of depression. Public health nutrition, 15(3), 424-432.