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Relationships are among the most meaningful experiences in life. They shape your identity, influence daily routines, and leave lasting impressions through shared memories, personal growth, and connection. Over time, these bonds help define how you see yourself and the world around you.
However, not all relationships last forever. Realizing you need to let go of a shared future together is painful. The emotional stress can lead to a surge in stress hormones such as cortisol, affect appetite and digestion, and interfere with sleep, Vice reports. Thankfully, there are practical steps you can take to ease the impact of these changes.
The Connection Between Food and the Heart
One of the best ways to support yourself through heartbreak is by taking care of your body. While many miss meals or rely on caffeine or snacks during breakups, this pattern can cause blood sugar levels to rise. “Try having regular meals containing a protein such as meat or fish, slow-releasing carbohydrates like brown rice, lentils, or quinoa, and healthy fats such as avocado, chia seeds, or eggs. All of these will help keep energy levels up, calm short tempers, and bring a feeling of routine back,” Dietitian Karine Patel tells Vice.
You can also keep serotonin levels up through your food choices. “Salmon, turkey, seeds, chickpeas, and bananas are all tryptophan-rich foods that support the raw material for serotonin,” Patel says. “If you have these with complex carbohydrates, such as brown rice or oats, they will help improve mood naturally, gently lifting the emotional lows that come with a breakup,” she adds.
Make sure to also stay hydrated. Feeling emotional can cause dehydration, which may then bring on low energy and headaches. However, consuming probiotics like kefir, yogurt, and fermented vegetables, and drinking enough water, can help the gut stay balanced — which can allow you to feel calmer and mentally stronger. Don’t forget to also pamper yourself. “When appreciated after a nutrient-rich meal, comfort foods can help aid emotional relief without ruining recovery,” Patel explains.
The Power of Letting Yourself Feel
Recovering from a breakup isn’t limited to caring for the body — it also involves making space for emotions. There is no fixed time frame when it comes to healing from heartbreak, according to Oprah Daily. Give yourself permission to process the loss and feel your emotions at your own pace.
“It’s okay to be sad, mad, frustrated, or even to still long for the person. Let yourself feel your emotions. If you do, it will be easier to move on and heal,” Maria Sullivan, a dating expert tells Oprah Daily. Have compassion for yourself, and remember that leaning on a trusted loved one and mental health professional can make a positive difference during this difficult time.
Small Actionable Steps With a Big Impact
During a breakup, levels of the happy hormone dopamine can spike, Women’s Health reports. That’s because the brain can process loss as a survival threat, since human attachment bonds evolved to support safety. This may activate the brain’s reward system, triggering urges like checking an ex’s social media channels or reading old messages again. The good news is you can put an end to this cycle of dopamine-driven habits. So block, mute, or delete their profiles, and instead of scrolling, make time for something more fulfilling including a trip, hobbies, and exercise.
Accomplishments such as finishing a book or reaching a workout goal can keep your serotonin levels up and boost your mood. You can also increase serotonin by getting enough sunlight and incorporating enough movement into your life.
Nervous system regulation can also help rewire your brain after a breakup. Add relaxing activities to your schedule to calm your mind. Deep breathing and meditation can also help lower stress and emotional overwhelm, while journaling may counteract unhelpful thought loops.
Finally, boosting oxytocin can go a long way amid emotional withdrawal symptoms. Hugs, massages, or even petting a dog can boost levels of this love hormone. New social connections can also trick your brain into forming fresh bonds, and can be helpful during loss, so sign up for that new activity you’ve been waiting to try.
While navigating this tough time can feel challenging, healing is on the other side. Allowing space for emotions, replacing dopamine cravings with exercise and fun hobbies, talking to a trusted friend or therapist, and adding relaxing activities to your schedule can support healing over time. Your brain and your heart will thank you later.
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