Navigating nutrition and health during grief

There is a fact of life that no one escapes. Some experience it late in life, and others soon after their life begins. The earthly body ceases to function, and death occurs. Dying is a very emotional and sensitive topic.

Initially, loved ones and acquaintances gather around the newly departed to say their goodbyes. Afterward, these same people go about their lives with memories and good intentions to comfort themselves.

The time of grief is not a set period of hours, days or years. Coping strategies to regain a sense of normalcy are a learned behavior. There are grief classes and support groups designed to guide the grieving through the levels of intensity and duration that vary for each individual.

An increase or decrease in appetite is a usual response to grief, as well as fatigue and sleep disturbances. Comfort foods can become a coping mechanism, potentially leading to unhealthy eating habits and overeating.

Inadequate nutrition causes fatigue, anxiety and depression during grief. Stress and poor food choices can fluctuate blood sugars, affecting energy and mood.

Mourning the loss of a loved one can compromise the digestive system, making it harder to digest certain foods. Eating alone demands a change of routine. Portion sizes and meal choices impact nutritional intake.

Listen to your body. Pay attention to hunger and fullness cues. Eat slowly. It takes about 20 minutes for your stomach to tell your brain to stop eating. Don’t hesitate to eat when you need to eat. Consider multiple small meals or snacks throughout the day.

Sweets and other comfort foods can be helpful during grief, but too much can result in unhealthy eating behaviors. Know your triggers, and at first, indulge in comforting your taste buds. Then try eating half as much as usual to avoid overeating.

Focus on fruits, vegetables and lean protein foods. Plan on eating healthy foods that the departed never cared about but that you enjoyed. If cooking is overwhelming, try soups, smoothies or other easily digested foods. Protein drinks supplement meals and improve nutritional intake.

Limit meals with fried foods. Too much grease on a sensitive stomach can lead to upset and bloating. Focus on fiber-rich foods to improve digestion. Constipation or loose stools can be the result of emotional stress.

Don’t hesitate to ask for help with meal planning, grocery shopping or cooking. Friends and family will be happy to oblige.

Limit caffeine and alcohol. They can negatively impact sleep and the grieving process.

A change of routine without a loved one also changes your daily intake of fluids. Grief can lead to dehydration. Drink water frequently throughout the day.

It takes time to adjust to new eating habits, so be kind to yourself and celebrate small victories. Be patient.

Seek out support from others who have been through grief. Our local Hospice, as well as Catholic Charities, are great resources to learn to cope. In Wooster, a widow support group, Sister’s Hope, is a safe space to connect with others who have walked the same path. Contact this group at 330-466-2725.

Making good nutrition a priority, staying hydrated and seeking support can help manage the challenges and support overall well-being during the grieving process.

Bobbie Randall is a registered, licensed dietitian. Email her at bobbierandallrd@gmail.com.