Dietician shares physical signs someone's going through a breakup

Breakups often feel like the emotional equivalent of a gut punch, but they can also impact your physical health. According to Karine Patel, dietitian at DietitianFit, a breakup can lead to hormone shifts, appetite changes, and sleepissues. Thankfully, the expert has explained how to 'bounce back nutritionally' and boost your mood.

Karine explains that breakups can significantly affect hormones. She said: "An immediate effect of heartbreak is a surge in stress hormones. Cortisol is the hormone that controls the ‘fight or flight’ response, as the spike in cortisol keeps the nervous system on high alert; this can stay raised for a few weeks after a painful break-up.

"A study found that people recently rejected by their partners had remarkably higher cortisol levels compared with those in stable relationships. This hormonal imbalance is why you may feel restless, anxious, or emotionally down after the split.

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"As this is happening, oxytocin and dopamine, both chemicals linked to bonding, love, and reward, drop drastically. When you lack feel-good hormones, small enjoyable activities can start to lose their glow, leaving you with a sense of loneliness, emptiness, and a loss of motivation."

You might also notice a change in appetite. "Eating patterns can drastically change after heartbreak. Research has shown that 39% of people lose weight after a break-up, often from stress levels growing that then slow digestion and suppress your appetite," Karine added. "But for some, food can become a comfort, such as a craving for high-fat or high-sugar meals which provide a brief dopamine rush that calms sadness."

She said: "These extremes are common; however, being dependent on comfort foods can cause the body to be undernourished. Over time, you can see a difference in low energy, increased mood swings, and even poor skin health can occur, just when strength is needed."

On top of all that, many people find that their sleep suffers. Karine added: "One of the commonly reported effects of heartbreak are sleeping disruptions. Sleepless nights reduce leptin, the hormone that triggers fullness, while increasing ghrelin, the hormone responsible for stimulating appetite. As 63% of people experience poor sleep quality after major stress moments like break-ups or divorce, the shift is what causes cravings to amplify when sleep is insufficient.

"Stress alters the gut microbiome, as your digestive health takes a hit. A study showed that these triggers can cause cramps, IBS flare-ups, and bloating. Combine with emotional strain, this can make you the physical effects of heartbreak more noticeable."

Fortunately, the expert shared actionable advice for anyone going through a breakup.

Balance blood sugar

The dietitian said: "It’s common after a break-up to miss meals or just depend on caffeine and snacks; however, it drives blood sugar levels to be high and cause crashes that fuel fatigue and anxiety. 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."

Support serotonin production

"90% of serotonin is made in the gut, so diet plays an important role in mood recovery," added Karine. "Salmon, turkey, seeds, chickpeas, and bananas are all tryptophan-rich foods that support the raw material for serotonin. 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 break-up."

Boost with healthy fats

"It’s vital to eat brain-friendly nutrients during a time of recovery. Walnuts, oily fish, and chia seeds contain omega-3 fatty acids, which have been proven to help lower symptoms of depression. These fats assist in protecting the nervous system and reducing the impact of ongoing stress," said the expert.

Hydrate and care for the gut

Karine added: "Being emotional can slowly lead to dehydration over time, which then causes low energy, headaches, and poor focus. Include probiotic foods like kefir, yoghurt, and fermented vegetables in your diet and make sure you drink enough water, as this will help restore balance in the gut. A healthy gut contributes to supporting a calmer and more mentally strong person."