on June 24, 2026
When the body speaks through emotions
In recent years, scientific research has begun to observe with growing interest a concept that many medical traditions had formulated centuries ago: mental and physical health are not separate systems.
Chronic stress, poor diet, sleep disturbances, low-grade inflammatory states, difficult social relationships, and reduced emotional resilience can influence each other, generating manifestations that simultaneously involve the mind and body.
Anxiety, persistent fatigue, emotional hypersensitivity, muscle tension, digestive disturbances, difficulty concentrating, and mood swings are often the result of a complex biological network involving the central nervous system, the gut-brain axis, the endocrine system, energy metabolism, and the subjective perception of experience.
An integrated view does not mean replacing evidence-based medicine with traditional interpretations, but considering human well-being as the result of the interaction of multiple levels: biological, emotional, nutritional, and relational.
The perspective of Traditional Chinese Medicine: the role of Shen
In Traditional Chinese Medicine (TCM), emotions are not considered exclusively mental events.
According to this model, every emotional experience reflects the movement of vital energy and the coordinated functioning of the organs.
In this context, the concept of Shen is described as the set of functions of consciousness, mental presence, relational capacity, and emotional balance.
Traditionally, Shen is associated with the Heart and supported by Blood, while the Liver and Spleen-Pancreas system participate in regulating emotional balance.
In the classical reading of TCM:
- the Heart governs mental clarity and emotional stability;
- the Liver regulates the free flow of energy and emotions;
- the Spleen contributes to the transformation of nourishment and the support of inner stability.
Although they cannot be directly translated into modern physiological models, these concepts show interesting analogies with the interaction today described between metabolism, the autonomic nervous system, neuroendocrine regulation, and mental health.
Emotions and biology: what we know today
From a biological point of view, emotions emerge from the integration of several systems.
The serotonergic system contributes to the regulation of mood, satiety, and the perception of well-being.
The dopaminergic system participates in motivation, reward, and the ability to experience interest and pleasure.
The hypothalamus-pituitary-adrenal axis coordinates the stress response through mediators such as cortisol and catecholamines.
In parallel, the immune system and the intestinal microbiota influence neurotransmitter production, intestinal permeability, and inflammatory response.
When this network loses flexibility, a condition of high allostatic load can appear: the body remains in a state of continuous adaptation that can express itself with emotional and physical symptoms.
Food as a biological and emotional regulator
Eating does not mean exclusively introducing calories.
Nutrition represents one of the main interfaces between the environment and the organism.
Food choices influence:
the availability of neurotransmitter precursors;
the production of intestinal metabolites;
the inflammatory response;
glycemic regulation;
mitochondrial function.
During periods of stress, many people spontaneously change their eating behavior, seeking foods with high energy density.
This search for “comfort food” often produces immediate relief but not necessarily emotional stabilization in the medium term.
Dietary patterns rich in ultra-processed foods, simple sugars, and calories lacking micronutrients have been associated in numerous observational studies with an increased risk of mood alterations.
Conversely, Mediterranean-style dietary patterns seem to be associated with a better metabolic and psycho-emotional profile. Some prospective and interventional studies have observed a reduction in the risk of depressive symptoms and a potential preventive role of the Mediterranean pattern, although with methodological limitations and non-uniform results.
Nutrients that communicate with the brain
Among the nutrients most studied in relation to emotional well-being, we find:
Omega-3
EPA and DHA participate in the fluidity of neuronal membranes and the modulation of the inflammatory response.
Folates and B vitamins
They intervene in methylation processes and the synthesis of neurotransmitters.
Zinc
Involved in neuronal plasticity and immune function.
Plant polyphenols
Present in spices, fruit, and colored vegetables, they show antioxidant and anti-inflammatory properties.
These nutrients do not replace medical therapies but can represent favorable elements of a lifestyle oriented toward balance.
Phytotherapy and stress management: what evidence exists
Medicinal plants exert complex effects that cannot be reduced to single mechanisms.
Rhodiola rosea
It is one of the most studied adaptogenic plants.
Preliminary data suggest possible benefits for mental fatigue, perceived stress, and some mood-related symptoms. The hypothesized mechanisms include modulation of the stress response, influence on monoaminergic systems, and support of neuroendocrine resilience.
Clinical evidence appears promising but is still heterogeneous and insufficient to consider it a substitute therapy for mood disorders.
Saffron
Some clinical studies have observed a possible benefit in supporting mildly to moderately impaired mood, probably through mechanisms related to serotonin, oxidative stress, and neuroinflammation.
St. John's Wort
Among the most studied phytotherapeutics for supporting mild to moderate depressive symptoms, but with important drug interactions that require professional evaluation.
Lavender
Aromatherapy and some standardized lavender preparations have been studied to support relaxation and the reduction of emotional tension.
Smell, memory, and emotions: why fragrances change us
Smell has a privileged neuroanatomical connection with structures involved in emotional memory.
Fragrances do not produce universal effects.
The same scent can evoke different emotional states in different people because the emotional meaning of an odor depends on personal history, context, and learning.
For this reason, some strategies based on rituals, scents associated with moments of calm, and mindfulness practices can become complementary tools for self-regulation.
Relationships as biological nourishment
Emotional health does not depend only on what we eat.
The quality of relationships, the pace of meals, a sense of safety, and the perception of belonging directly influence the autonomic nervous system.
Conviviality, time dedicated to meals, sleep, and emotional recovery are often underestimated but fundamental elements.
A medicine of integration, not opposition
An integrated view does not mean attributing every emotion to a single organ or considering food or plants as substitutes for medical care.
It means recognizing that:
nutrition;
movement;
sleep;
stress management;
relationships;
possible phytotherapeutic support;
appropriate medical care
all work together to build well-being.
Medical traditions can offer symbolic languages useful for understanding subjective experience, while contemporary medicine provides tools to verify their mechanisms and evaluate their effectiveness.
Essential Bibliography
Sánchez-Villegas A. et al. Mediterranean dietary pattern and depression. BMC Medicine. 2013.
Sánchez-Villegas A., Martínez-González MA. Diet, a new target to prevent depression? BMC Medicine. 2013.
Jacka FN et al. Nutritional psychiatry: where to next.
Lopresti AL. Rhodiola rosea for physical and mental fatigue.
Amsterdam JD et al. Rhodiola rosea versus sertraline in mild-moderate depression.
Valussi M. Aromatherapy and the neuroscience of smell.
Panksepp J. Affective Neuroscience.
Montecucco N. Psychosomatics and emotional systems.
