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We've all been there - skipping breakfast because it "slows metabolism," avoiding bananas because they're "too high in sugar," or religiously counting calories while ignoring nutrition labels. These food myths have shaped our eating habits for years, but science tells a different story. My passion for nutrition and research led me to study common food myths that spread through social media and everyday conversations. I found something unexpected: many beliefs about health and dietary choices stem from outdated science or misunderstood research. This blog post breaks down 10 persistent food myths that separate evidence-based information from popular fiction. What you'll learn: The scientific evidence behind common food beliefs How nutrition research has evolved over time Research-backed principles for healthy eating Practical tips to make informed dietary choices The Science Behind Common Food Myths The world of nutrition science never fails to amaze me. My work as a nutritional therapist has shown me how hard it can be to distinguish facts from myths. Science has changed our understanding of food and health a lot over the last several years. How nutrition research evolves Nutrition science is still a young field, and we keep finding new things that challenge what we used to believe 1 . The way we study nutrition has changed a lot. We started by looking at vitamin deficiencies. Now we head over to study how food affects chronic diseases 1 . One of the most surprising findings shows that each person's body handles the same foods differently 2 . This explains why generic diet advice doesn't work for everyone. Understanding scientific evidence vs popular beliefs My research points to these most trusted nutrition information sources: Scientific journals (34.4%) and academic books (31.0%) Medical professionals and nutritionists (29.2%) World Health Organisation website (27.2%) 3 It turns out that people trust doctors and nutritionists the most (44.7%), but many still look to less reliable places for their information 3 . Role of media in spreading food myths The digital world has changed how we learn about nutrition. Between 2004 and 2008, people looked to food labels, magazines, books, and the internet for guidance 3 . Now we get bombarded with mixed messages from the media, social networks, and businesses 1 . A staggering amount of popular diets lack scientific proof 4 . while countless products promise to "reset your metabolism" or "cleanse" your system. Marketing hype tends to win over science 4 . The Challenge of Good Research Quality nutrition studies cost a lot of money and take time 2 . Getting funds for big, long-term research projects is tough. This gap lets myths based on weak or old science stick around 2 . Food myths can affect our health in serious ways. These misleading ideas can cause metabolic syndrome, high blood pressure, diabetes, and heart issues 3 . Using evidence-based information instead of following trends is a vital part of staying healthy. Debunking Weight Management Myths Weight management myths are some of the most common food myths people believe. Let me share what science tells us about metabolism, fat, and carbohydrates. The truth about metabolism and eating times People often blame their metabolism for weight gain, but research paints a different picture. Studies show that many thin people actually have slower resting metabolisms than larger individuals 5 . This might be because people in larger bodies have more muscles that burn calories. More muscle means more calories burned naturally. And what about eating times? Small frequent meals don't boost metabolism like many believe 6 A 16-week study of 283 adults showed no weight difference between people who ate or skipped breakfast 6 Your food choices and portions matter more than meal timing 5 Scientific facts about fat consumption Our understanding of dietary fats has changed substantially over time. Good dietary fats play a vital role in our overall health 7 . Your body needs fat to absorb nutrients, support cell growth, and regulate cholesterol and blood pressure 7 . Important Fat Facts: Adults should get 20% to 35% of their daily calories from total fat 8 , with saturated fatty acids making up less than 10% 8 . Research shows that replacing some carbs with unsaturated fats can improve blood cholesterol levels substantially 8 . Research on carbohydrates and weight gain The biggest myth I hear about nutrition is that carbs cause weight gain. Science tells a different story. You gain weight when you eat more calories than you burn, not just from carbohydrates 9 . The type of carbohydrates matters more than how much you eat. Research links whole grains and dietary fibre to better weight control, while refined grains tend to cause weight gain 10 . People who choose whole grains and non-starchy vegetables over refined grains and starchy vegetables gain less weight as time goes by 10 . The Key Insight: Major international organisations like FAO/WHO confirm that high-carb diets don't increase obesity risk 9 . The quality of carbs we choose and our overall calorie balance make the real difference. Understanding Nutrient Absorption Nutrient absorption works like a complex puzzle. The process goes beyond what we eat - our bodies' processing methods play a crucial role. Let me share some eye-opening facts about this misunderstood aspect of nutrition. Food Myths, Combined Many people still believe certain food combinations can "confuse" our digestive system - a myth that has stuck around for over 100 years 11 . Our digestive system shows remarkable sophistication and handles various food combinations at once 12 . Combining certain foods can boost nutrient absorption. Studies show that eating vitamin C-rich foods with plant-based iron sources can raise iron absorption by 1-10% 11 . The effect of timing on nutrient uptake Research shows that bioavailability - the amount of nutrients our bodies can use - depends on several factors 13 . These key elements shape nutrient absorption: Food matrix and microstructure Dietary composition Gastrointestinal secretions Individual physiological factors Growth, pregnancy, or lactation status 13 Truth about supplements and natural foods While the supplement industry booms, clinical trials consistently reveal a surprising truth: natural foods often outperform their pill counterparts. Take vitamin D, for instance. Research shows that individuals consuming vitamin D-rich foods like fatty fish and egg yolks had significantly higher absorption rates compared to those taking supplements only. Similarly, the omega-3s found in walnuts and flaxseeds proved more effective in reducing inflammation than capsules. The complex matrix of probiotics in fermented foods like yogurt and kimchi demonstrated superior gut health benefits compared to isolated strains in supplements. Even essential minerals like vitamin A, magnesium , and zinc were found to be more bioavailable when consumed through colourful vegetables, nuts, and seeds. These findings underscore a fundamental truth: our bodies are designed to extract nutrients from whole foods, not isolated compounds. So, while supplements can be a useful tool on your health journey, they often fall short of nature's perfectly packaged nutrients. Modern Diet Trends vs Scientific Evidence Analysing popular detox claims The science behind detox diets doesn't match their popularity. A complete review shows no strong research that supports detox diets for weight management or toxin elimination 15 . The safety concerns are real, and several companies have faced FDA and FTC action because of harmful ingredients and false claims 15 . Examining superfood marketing The word "superfood" has become a marketing catchphrase that changes how people buy food. Here's what makes this trend so interesting: No legal definition or scientific classification exists for the term The UK has banned using 'superfood' on packaging without proof 16 About 70.8% of people think "clean eating" means healthy eating 17 These trends spread mainly through social media and online platforms 17 Truth about clean eating Clean eating presents an interesting paradox. Though 71% see it as healthy 18 , research points to some worrying patterns. Clean eating can lead to: Disordered Eating Patterns: Compulsive checking of ingredient lists and nutritional labels. Cutting out increasing numbers of food groups. High levels of distress when "safe" or "healthy" foods aren't available. Obsessive following of food and "healthy lifestyle" accounts on social media. Restrictive Eating: Increased dietary restraint and rigid eating patterns. Avoidance of entire food groups without justification. Difficulty maintaining the diet long-term, potentially leading to cycles of restriction and bingeing. Nutritional Concerns: Vitamin and mineral deficiencies Insufficient protein intake Inadequate carbohydrate consumption, affecting energy levels Increased risk of malnutrition, especially in young people Psychological Impact: Promoting an unhealthy dieting mindset Causing anxiety and distress around food choices Leading to social isolation due to restrictive eating habits Masking symptoms of existing eating disorders Physical Health Risks: Reproductive issues Amenorrhea Osteoporosis and bone fractures Irregular heartbeats Depression The lack of clinical trials for many popular diets raises red flags, which suggests little proof exists behind heavily marketed diets 19 . Key Insight: Different dietary patterns show similar results for long-term weight loss 20 . Most diets work because they share simple principles: they cut added sugar and ultra-processed foods, add more plant foods, and control portions 20 . Mindfulness plays a huge role in healthy eating, yet diet culture needlessly demonises certain foods and nutrients. People often get stuck analysing nutrients instead of making healthy food choices and finding balance 20 . This creates the "paralysis by analysis" syndrome in nutrition. Evidence-Based Healthy Eating Principles My extensive research in nutrition science shows that evidence-based principles help separate food myths from facts. Let me share the insights from decades of scientific research about healthy eating. Research-backed nutrition guidelines The consistency of nutrition research points to timeless fundamental principles. A healthy diet should provide essential nutrients through fruits, vegetables, whole grains with minimal processed foods 21 . The most successful eating patterns share these core elements: Abundant plant-based foods (vegetables, fruits, legumes) Whole grains as primary carbohydrate sources Moderate protein from varied sources Limited processed foods and added sugars Controlled sodium intake 22 Long-term health outcomes Research shows proper dietary guidelines can prevent various non-communicable diseases (NCDs) 22 . The evidence demonstrates how dietary changes can improve health markers dramatically. Studies indicate that nearly half of all deaths from cardiometabolic diseases in 2012 were linked to suboptimal eating habits 25 . This statistic reinforces the vital role of evidence-based nutrition. The most effective dietary patterns share these characteristics: They're rich in health-promoting foods Include fresh fruits and vegetables Contain adequate antioxidants Provide sufficient omega-3 fatty acids 26 Making sustainable dietary changes doesn't need extreme measures. Moderate improvements in eating patterns can provide substantial health benefits. Increasing daily fibre intake from 15g to 35g can lower premature mortality risk in adults with diabetes 27 . The evidence links plant-based dietary patterns to lower risks of: Cardiovascular disease Type 2 diabetes Certain cancers 27 Evidence-based nutrition principles can improve mood, strengthen organ function, and prevent various chronic diseases 27 . Conclusion Scientific research keeps changing what we know about nutrition and shows that many popular food beliefs don't have real evidence behind them. Research confirms that healthy eating is simpler than we think. You don't need complex rules or trendy diets - just evidence-based principles and sustainable choices. General guidelines create a good starting point, but your ideal diet depends on your unique physiology, lifestyle, and goals. Studies demonstrate that sustainable eating patterns with whole foods and plant-based options benefit your health and our environment. My research into nutrition science points to a clear strategy that combines proven dietary principles with personal awareness. The best path avoids rigid rules and trending diets. You should eat varied whole foods, watch your portions, and listen to your body's signals. Good nutrition doesn't demand perfection - it needs informed choices backed up by solid scientific evidence. Simple, consistent improvements in your eating habits can bring lasting health benefits and help you avoid many chronic diseases. References [1] - https://www.bmj.com/content/361/bmj.k2392 [2] - https://www.sciencefocus.com/the-human-body/food-myths-debunked-nutrition [3] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8623929/ [4] - https://newsroom.taylorandfrancisgroup.com/dietitian-breaks-down-the-science-sifts-through-the-myths-and-offers-a-different-way-to-think-about-food/ [5] - https://santiamhospital.org/top-5-myths-about-metabolism/ [6] - https://www.healthline.com/nutrition/11-myths-fasting-and-meal-frequency [7] - https://www.health.harvard.edu/staying-healthy/know-the-facts-about-fats [8] - https://newsinhealth.nih.gov/2011/12/weighing-dietary-fats [9] - https://www.eufic.org/en/whats-in-food/article/do-carbohydrates-make-you-gain-weight [10] - https://www.bmj.com/content/382/bmj-2022-073939 [11] - https://www.healthline.com/nutrition/food-combining [12] - https://kaynutrition.com/food-combining/ [13] - https://www.sciencedirect.com/topics/food-science/nutrient-bioavailability [14] - https://www.medicalnewstoday.com/articles/324956 [15] - https://www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know [16] - https://blog.freshfitnessfood.com/blog/is-superfood-is-a-marketing-term/ [17] - https://pmc.ncbi.nlm.nih.gov/articles/PMC7352986/ [18] - https://www.medicalnewstoday.com/articles/clean-eating-what-does-the-research-say [19] - https://pmc.ncbi.nlm.nih.gov/articles/PMC5579615/ [20] - https://scitechdaily.com/diet-myths-debunked-by-hard-science/ [21] - https://www.n8research.org.uk/media/CoTN_Physical-Activity-Nutrition_Report_5.pdf [22] - https://www.who.int/news-room/fact-sheets/detail/healthy-diet [23] - https://www.nutrition.org.uk/creating-a-healthy-diet/a-healthy-balanced-diet/ [24] - https://www.nutrition.org.uk/creating-a-healthy-diet/eating-sustainably/ [25] - https://www.nih.gov/news-events/nih-research-matters/how-dietary-factors-influence-disease-risk [26] - https://pmc.ncbi.nlm.nih.gov/articles/PMC7071223/ [27] - https://www.ncbi.nlm.nih.gov/books/NBK587401/

10 Food Myths Debunked: The Truth About Healthy Eating

We've all been there - skipping breakfast because it "slows metabolism," avoiding bananas because they're "too high in sugar".

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Our appetites tend to change dramatically with the seasons. Seasonal transitions can intensify emotional eating patterns and make a balanced relationship with food more complex. Learning to overcome emotional eating is vital during these seasonal changes. Winter evenings might lead you to comfort foods, where stress eating often increases when seasons change. These patterns go deeper than just feeling hungry. The good news is that you can stop emotional eating when you have the right strategies and support. This blog post explores five practical approaches to managing your eating patterns year-round. You'll discover strategies that build a healthier relationship with food, whatever the weather or season outside. The Science Behind Seasonal Emotional Eating The biological mechanisms that control your seasonal eating habits are quite intricate. Our bodies go through impressive biological changes during seasonal transition. These changes alter everything from our hormone levels to brain chemistry. Hormonal changes during seasonal changes The hormonal balance in your body naturally fluctuates with seasonal changes. Your stress hormone (cortisol) levels tend to be higher in winter compared to summer 1 . The high cortisol levels can trigger emotional eating by making pleasurable activities more rewarding, especially when you eat comfort foods 1 . Your body's response to seasonal changes manifests in: Higher cortisol production in winter months Fluctuations in appetite-regulating hormones Changes in stress response patterns Effect on brain chemistry and cravings Seasonal changes substantially alter your brain's chemical messengers. Some people experience reduced serotonin production at the time sunlight decreases 2 . This neurotransmitter helps regulate mood and appetite. Lower serotonin levels can increase your carbohydrate cravings and emotional eating patterns. Your brain's reward system changes with the seasons too. Studies show that dopamine signalling varies seasonally 3 , which can alter your food choices and eating behaviours. Your brain's dopamine receptors decrease when you often eat high-sugar or high-carbohydrate foods 1 . This creates a cycle that makes emotional eating difficult to overcome. Role of circadian rhythms Your internal body clock, or circadian rhythm, is a vital part of regulating eating patterns. Research indicates that eating at inappropriate times can create a mismatch between your body's internal rhythm and environmental cues 4 . This misalignment can lead to metabolic changes and different eating behaviours. Meal timing substantially affects your body's natural rhythms. Night owls consume twice as much food on weekends compared to early birds. These chronotype differences can make you more vulnerable to emotional eating 4 . Your circadian system adapts to seasonal changes, including food intake and metabolism. Your body naturally adjusts its metabolic processes during shorter winter days. These adjustments can change your appetite and food choices 5 . Changes in external day length influence neuroendocrine pathways, which drive these seasonal variations in food intake 5 . Identifying Your Emotional Eating Type Learning about your unique emotional eating pattern helps you develop healthier habits. Studies show that 38% of adults turn to emotional eating each month, and half of them do it weekly 1 . Different patterns of emotional eating Your emotional eating style could match several distinct categories. Research points to these patterns: The Reward Eater : Turns to food when stressed or overwhelmed The Harmony Eater : Eats in response to social influences and self-esteem issues The Anxiety Eater : Uses food to cope with worry and tension The Bored Eater : Consumes food to fill time or emptiness The Tired Eater : Seeks energy through food when fatigued Personal trigger assessment You can identify your emotional eating triggers by taking these steps: Keep a detailed food and mood journal Track the timing of your eating episodes Note your emotional state before eating Record your environment and circumstances Measure your hunger level on a scale of 1-10 Studies show that emotional eating comes from different triggers like work stress, money worries, health problems, and relationship conflicts 1 . Knowing these triggers helps you create better coping strategies. Understanding your eating personality Your childhood experiences and current life stressors shape your eating personality. Research shows emotional eaters tend to pick high-calorie, low-nutrient foods, especially sugary and fatty items 1 . Your emotional responses greatly affect your eating patterns. Studies find emotional eaters often lack effective emotion-regulation strategies 6 , so food becomes their main way to cope. This pattern shows up more during seasonal changes when emotions run high. Key Insight : Your emotional eating type can change based on circumstances and seasons. Some people show different patterns at different times, while others stick to one main pattern. This flexibility matters a lot for developing good management strategies. Emotional eating isn't just about feeling bad. Research shows both good and bad emotions can make you eat more 7 . This knowledge helps create an integrated approach to handling your emotional eating patterns. Creating a Seasonal Wellness Plan A balanced wellness plan that adapts to seasonal changes plays a vital role in managing emotional eating. Your body needs different nutritional and lifestyle approaches as seasons change. A flexible plan becomes the foundation of long-term success, according to research. Nutritional strategies for mood stability Food choices substantially affect your emotional well-being throughout the year. Studies indicate that carbohydrate-rich foods help more tryptophan reach your brain and affect your mood and eating patterns 8 . These key nutritional strategies help maintain emotional balance: Complex carbohydrates from whole grains and vegetables Omega-3 rich foods like fatty fish and flaxseeds Vitamin D-fortified foods during darker months Seasonal fruits and vegetables Mood-supporting proteins Research reveals that high protein/high-fat diets with insufficient carbohydrates can lead to low moods 8 . A balanced approach that has all food groups works best. Exercise adaptations for each season Your physical activity needs to evolve with changing seasons to work well. Studies show that seasonal changes can substantially affect workout routines and motivation 9 . Here's a seasonal exercise framework: Season Recommended Activities Focus Areas Spring Outdoor walking, hiking Flexibility, mobility Summer Swimming, morning workouts Heat adaptation Autumn Outdoor activities, cycling Consistency building Winter Indoor exercises, yoga Mood enhancement Sleep optimisation techniques Quality sleep forms the foundation of managing emotional eating, especially during seasonal transitions. Research shows that people need more sleep during dark, cold winter months compared to summer 10 . Your sleep optimisation should include: Light Management : Morning exposure to natural light regulates your circadian rhythm 11 . You might benefit from a light therapy box during darker months to simulate sunlight and maintain your body's natural sleep-wake cycle. Temperature Control : Studies suggest that a bedroom temperature between 15-19°C creates the best sleeping conditions 11 . This becomes especially important as seasons change and temperatures vary. Consistent Schedule : Research shows that regular sleep and wake times help regulate your body's internal clock 4 . This consistency becomes more important during seasonal transitions when daylight hours change dramatically. Note that your wellness plan should adapt to seasonal changes while keeping the structure needed to prevent emotional eating. Regular adjustments to your nutrition, exercise, and sleep patterns help maintain emotional balance year-round. Developing Emotional Intelligence Around Food A better understanding of food-related emotions can change how you think about eating. Research shows that 23-77% of people who have eating disorders find it hard to identify and express their feelings 12 . This emotional awareness plays a vital role in developing healthy eating habits. Understanding emotional hunger signals Your body tells you it's hungry in different ways. Learning to tell the difference between emotional and physical hunger helps you make better choices. Here's what to look for: Emotional Hunger Physical Hunger Comes on suddenly Develops gradually Craves specific comfort foods Open to various food options Located in the head/mouth Felt in the stomach Urgent and immediate Can wait Linked to emotions Based on physical need Building self-awareness practises Better awareness of your eating habits takes regular practice and attention. Studies show that mindful eating reduces binge eating episodes and improves self-control by a lot 13 . These proven approaches can help: Food-Mood Journaling : Write down what you eat and your feelings before, during, and after meals Mindful Pausing : Take five minutes before eating to check your true hunger level Body Scanning : Check in with your physical sensations regularly Emotional Check-ins : Figure out if you're eating from hunger or emotions Managing food-related thoughts The way you think about food often mirrors deeper emotional patterns. Research shows that emotional eaters usually lack good ways to handle their feelings 14 . You can develop better thought management skills. Practise the PAUSE Method : P ause before eating A ssess your hunger level U nderstand your triggers S can your body E valuate your options Emotional intelligence around food isn't about perfect control. It's about understanding and responding to your body's needs mindfully. Research shows that difficult feelings tend to pass quickly if you don't obsess over or suppress them 15 . Better emotional intelligence around food does more than help with emotional eating. It creates the foundation for a healthier relationship with both food and your emotions. Research shows that people who understand their emotions better can handle social situations around food and say no politely when needed 14 . Implementing Mindful Movement Practices Movement can be your strongest ally in managing emotional eating patterns. Research shows that mindfulness-based movement practises reduce problematic eating behaviours and improve emotional regulation 16 . Seasonal exercise adaptations The way your body responds to exercise changes with the seasons. This makes it vital to adjust your movement practices. Studies show that people who do high-intensity physical activity have much lower seasonal sensitivity 17 . Here's how you can adapt your movement throughout the year: Season Movement Type Emotional Benefits Winter Indoor yoga, resistance training Mood elevation, stress reduction Spring Nature walks, gardening Anxiety relief, emotional grounding Summer Swimming, outdoor activities Energy regulation, mood stability Autumn Hiking, mindful walking Stress management, emotional balance Mood-boosting physical activities Physical activity naturally counteracts emotional eating triggers. Research shows that exercise changes hormones, neurotransmitters, and endocannabinoids that lift mood and reduce stress 18 . Mindful Walking : Even 10 minutes of outdoor walking improves circulation and reduces stress 3 Swimming : Benefits 1.4 million British adults with anxiety and depression 19 Yoga and Stretching : Helps regulate emotions and reduce stress-related eating 20 Group Exercise : Gets more and thus encourages more social interaction and support 21 Movement as emotional regulation Your body's posture and movement patterns directly affect your emotional state 18 . At the time you feel the urge to eat emotionally, mindful movement can help regulate your response. Research shows that specific movement patterns are linked to and can trigger different emotions 18 . The Movement-Emotion Connection : Changes in motor behaviour create changes in autonomic nervous system activation. These physiological changes lift mood and help reduce stress 22 . This makes movement a powerful tool to manage emotional eating triggers. To get the best results , add movement practices that: Match your current energy levels Arrange with seasonal conditions Feel enjoyable and environmentally responsible Include social components when possible Movement isn't always intense exercise. Simple activities like gardening can improve focus and concentration while boosting self-esteem 19 . The key is finding activities that strike a chord with your emotional needs and lifestyle patterns. Nutritional Strategies for Emotional Balance The right foods can substantially affect your emotional well-being. Research shows that your food choices directly influence your brain chemistry and mood stability. Nutrition serves as a powerful tool to manage emotional eating patterns. Mood-supporting foods Your brain needs specific nutrients to maintain emotional balance. Foods rich in omega-3 fatty acids help with depression symptoms and boost mood 5 . Different nutrients affect your emotional state in various ways: Nutrient Food Sources Emotional Benefits Omega-3 Salmon, sardines Mood stability, reduced inflammation B Vitamins Eggs, lentils Energy balance, stress reduction Magnesium Dark leafy greens Nervous system support, relaxation Tryptophan Bananas, turkey Serotonin production Seasonal meal planning A good meal plan can substantially reduce stress and anxiety that often guide emotional eating 2 . Deciding what to eat becomes challenging during overwhelming or anxious moments and this can trigger unhealthy eating patterns 2 . These evidence-based approaches can help: Create weekly meal plans focusing on seasonal produce Prepare portions in advance for challenging days Include a variety of colours and textures in your meals Connect with seasonal ingredients to support local growers 23 Eating seasonally boosts your physical health and self-worth. Winter calls for warming foods with mood-supporting spices like cinnamon and ginger 23 . Strategic snacking approaches Your snacking habits can support or undermine your emotional balance. Research shows that dramatic blood sugar fluctuations affect both mood and energy levels 5 . Smart Snacking Guidelines : Combine protein with complex carbohydrates Keep portions controlled and pre-measured Include fibre-rich options to stabilise blood sugar Choose foods that support gut health Fermented foods might improve gut health and mood. Research points to a strong connection between beneficial gut bacteria and lower rates of depression 5 . You can add probiotic-rich snacks like live yoghurt, tempeh, and kimchi to your daily routine 5 . Meal planning goes beyond weight management. It serves as a powerful tool to boost your mental health and overall well-being 2 . Nutrient-dense foods and regular eating patterns build a strong foundation for emotional stability throughout seasonal changes. Building Resilience Against Emotional Eating Resilience goes beyond sheer willpower - you need a reliable system that supports your emotional well-being. Research shows emotional fitness means knowing how to manage your emotions and build resilience. This becomes especially important if you need mental health support 24 . Stress-proofing your routine Your daily habits are the foundations of emotional resilience. Studies show good nutrition plays a major role in building strong resilience levels. It boosts energy levels and helps you manage stress better 25 . Here are some evidence-based strategies: Time of Day Resilience-Building Activity Purpose Morning Mindful breakfast Set positive intention Afternoon Scheduled breaks Prevent stress eating Evening Reflexion practise Process emotions Night Relaxation routine Reduce next-day stress Developing emotional coping skills The way you handle emotions directly shapes your relationship with food. These science-backed coping techniques can help: Self-Compassion Practise : Self-compassion skills build resilience and protect your emotional well-being 1 Gratitude Exercise : Research points to gratitude as one of the most proven ways to build resilience 1 Mindfulness Training : Recent studies reveal that mindful people show greater psychological resilience 1 Positive Self-Talk : You can reshape negative thought patterns through positive affirmations 24 Creating strong support systems A strong support network is vital to maintain emotional resilience. Your support team becomes even more essential during challenging times 1 . and should include: Professional Support : Nutritionists for meal planning Therapists for emotional support Fitness trainers for movement guidance Research shows that positive social connections around food help build resilience 25 . Personal Network : Building connections with like-minded individuals Sharing meals with supportive friends Joining support groups or communities Creating accountability partnerships Resilience is both a quality and skill that grows stronger through practice and self-awareness 1 . Your behaviours can reshape how your mind views food and drink, which builds resilience over time 25 . Key Strategy : Turn each meal into an event - a special moment to enjoy the experience 25 . This simple yet powerful approach helps you associate food with positive experiences instead of stress relief. The path to overcoming emotional eating doesn't demand perfection - it needs progress. Studies confirm that while resilience can grow stronger, it needs consistent effort 1 . These strategies, when applied regularly, help you manage emotional eating and build a stronger, more resilient version of yourself. Transforming Your Relationship with Food Your relationship with food changes when you change your point of view. Research shows that people who move away from restrictive thinking and focus on nourishment instead, improve their long-term relationship with food 26 . Changing from restriction to nourishment A better relationship with food starts by changing your inner voice. Studies show that positive self-talk helps you make positive lifestyle changes 27 . Instead of Thinking Try Thinking "I can't have this" "I can choose what nourishes me" "This food is bad" "All foods can fit in balance" "I failed my diet" "I'm learning what works for me" "I need to restrict" "I'm building sustainable habits" You'll see better results when you build new habits instead of fighting old ones 27 . This helps you create lasting change without the guilt and shame that often come with restrictive eating patterns. Building food flexibility Adding flexibility to your eating patterns helps break the cycle of restriction and overeating. Research shows that people make healthier choices naturally when they don't feel deprived 26 . Here are key ways to build food flexibility: Practise Portion Awareness : Trust your body's signals instead of strict portion control Remove Food Labels : Don't label foods as 'good' or 'bad' Plan Without Rigidity : Keep structure while leaving room for spontaneity Honour Your Cravings : Listen and respond to your body's needs mindfully Making meals more enjoyable Your surroundings and attitude during meals affect your relationship with food. Research shows that positive eating experiences reduce emotional eating and create healthier food relationships 26 . The Mindful Meal Framework : Set up a welcoming eating space Eat without distractions Notice how your food tastes and feels Feel grateful for your food Have positive conversations during meals A resilient relationship with food means accepting that not every meal will be perfect. Studies show that saying 'the way I eat' or 'way of life' instead of 'diet' helps create a healthier approach to eating 26 . Food freedom means understanding that one meal or snack won't ruin your health 7 . This point of view reduces anxiety about food choices and supports balanced eating. Practical Tips : Begin your day with a nourishing breakfast routine Take mindful breaks before meals Try new, nutritious foods often Share enjoyable meals with others Celebrate small wins in your progress The process needs patience and self-compassion. Research shows that focusing on how healthy changes make you feel, rather than just numbers, helps you stick with positive changes 27 . Your relationship with food is yours. Some people see food as fuel, while others enjoy it as a dining experience 26 . The key is to find what appeals to your lifestyle and values while staying flexible and balanced. These strategies don't just change your eating habits – they transform your entire relationship with food. This change builds a foundation for enjoyable eating that supports your physical and emotional well-being. Conclusion A detailed approach that combines self-awareness, practical strategies, and consistent effort helps manage emotional eating during seasonal changes. Your experience toward a healthier relationship with food becomes easier by understanding the science behind seasonal changes and their effect on your eating patterns. Better long-term results come from developing tailored coping strategies and understanding your unique triggers. Studies indicate that people achieve greater success when they combine mindful eating practices with seasonal wellness plans instead of relying on willpower alone. Your path to emotional balance with food need not be perfect. Lasting transformation emerges from small, consistent changes in daily routines paired with mindful movement and proper nutrition. Each season presents different challenges, but your growing toolkit of strategies helps you stay resilient year-round. This experience becomes easier to handle when you focus on progress rather than perfection. The strategy that strikes a chord with you deserves your initial attention, be it mindful movement, nutritional planning, or emotional awareness exercises. Your relationship with food can evolve into one of nourishment and joy, whatever the season or circumstances. References [1] - https://positivepsychology.com/resilience-activities-exercises/ [2] - https://www.bronwynhudson.com/how-meal-planning-supports-mental-health/ [3] - https://saliencehealth.com/news/7-refreshing-summer-activities-to-boost-your-mental-health/ [4] - https://mammothcomfort.com/all-articles/changing-seasons-changing-sleep-6-sleep-tips-for-autumn/ [5] - https://www.bbcgoodfood.com/health/wellness/top-10-healthy-mood-boosting-recipes [6] - https://jeatdisord.biomedcentral.com/articles/10.1186/s40337-022-00541-w [7] - https://www.rachaelhartleynutrition.com/blog/how-to-reframe-thoughts-in-intuitive-eating [8] - https://www.bda.uk.com/resource/food-facts-food-and-mood.html [9] - https://sportsnutritionusa.com/blogs/blog/seasonal-workouts-adapting-your-routine-to-the-weather?srsltid=AfmBOorVA7peq1TFE_fK__vQzheGHHGWh0N568AZcAJsLfvO-29CvT14 [10] - https://www.bbc.com/future/article/20230315-how-the-seasons-change-our-sleep [11] - https://www.sleep.com/sleep-health/seasonal-change-sleep [12] - https://www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mental-health/ [13] - https://positivepsychology.com/mindful-eating-exercises/ [14] - https://www.structurehouse.com/about/blog/7-habits-of-emotionally-intelligent-eaters/ [15] - https://www.helpguide.org/wellness/weight-loss/emotional-eating [16] - https://pmc.ncbi.nlm.nih.gov/articles/PMC4046117/ [17] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9914638/ [18] - https://pmc.ncbi.nlm.nih.gov/articles/PMC5033979/ [19] - https://nursesgrouphomecare.co.uk/outdoor-activities-mental-health [20] - https://www.bcm.edu/news/ease-seasonal-affective-disorder-with-exercise-routine [21] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8079121/ [22] - https://novapublishers.com/wp-content/uploads/2019/03/Movement-based-Strategies-for-Emotion-Regulation.pdf [23] - https://happiful.com/our-go-to-guide-for-embracing-mindful-meal-planning [24] - https://www.sasstainable.co.uk/blogs/news/the-3-best-emotional-exercises-to-heal-your-relationship-with-food [25] - https://www.reading.ac.uk/human-resources/-/media/project/functions/human-resources/documents/step-7-eat-and-drink-for-energy-and-strength.pdf?la=en&hash=CDA493F9BC05DEFF4591E412010DEA23 [26] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6055795/ [27] - https://www.weightwatchers.com/ca/en/article/reframe-your-eating-attitude?srsltid=AfmBOooHmS942PR5R7WItY4jhutXsePJ1Qiy7RnWDNeyAzCn5asdgah7

5 Effective Strategies to Manage Emotional Eating During Seasonal Shifts

Our appetites tend to change dramatically with the seasons, which can intensify emotional eating patterns.

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Have you noticed how two people can follow identical diet and exercise plans yet get completely different weight loss results? The science behind this lies in our metabolism and how our bodies lose weight. Metabolism does more than burn calories - it's a complex system that responds to unexpected influences. Most people know the simple facts about metabolism, but they don't realise how their everyday habits, surroundings, and personal connections affect their metabolic rate. The path to a faster metabolism needs more than just changing your diet or exercise routine. Your biology, environment, and social life all play crucial roles. This article reveals five unexpected ways your metabolism influences your weight loss results. You'll discover hidden connections that might be the key pieces in your health journey. These discoveries could reshape how you think about long-term weight management. The Mind-Body Connection in Metabolic Health Your thoughts affect your metabolism more than you might realise. Recent research reveals that your mental state directly influences how your cells produce and use energy 1 . The connection between mind and metabolism opens up new ways to optimise your weight loss journey. How thoughts influence metabolic rate Your body responds to stress with major metabolic changes. Studies show that chronic stress can lead to dietary over-consumption and increased visceral adiposity 2 . People experiencing high levels of stress and anxiety have shown a 93% greater 10-year risk of developing type 2 diabetes 3 . Your body's stress response mobilises energy stores and elevates blood glucose levels, heart rate, blood pressure, and respiration 2 . The role of mindfulness in metabolism Mindfulness goes beyond mental clarity - it's a powerful tool for metabolic health. Research shows that mindfulness training can improve fasting blood glucose levels, with participants showing an average decrease of 4.1 mg/dl in blood sugar levels 4 . On top of that, it has improved metabolic markers like uric acid and triglycerides 5 . These science-backed mindfulness techniques can support your metabolic health: Diaphragmatic breathing exercises Nature immersion for stress reduction Mindful eating practises Meditation focused on breath awareness Mental strategies for metabolic optimisation Chronic stress can increase cortisol levels, which lower your metabolism and trigger cravings for fatty and sugary foods 2 . To curb these effects, focus on creating a metabolism-friendly mental environment . Studies show that participants who combined diet and exercise with mindfulness practice experienced better metabolic outcomes, including improved blood sugar control, even without major weight loss 6 . Your cells "hear" your thoughts through hormonal signals 5 . Anxious or worried thoughts can impair your metabolic function. By implementing stress-reduction strategies and maintaining a positive mindset, you can create an internal environment that supports optimal metabolic health. Your metabolism isn't just about what you eat - it's also about what you think. Hidden Environmental Factors Affecting Metabolism Your metabolic health depends heavily on your surroundings. Diet and exercise matter, but hidden environmental factors could quietly work against your metabolism. Effects of artificial light exposure Our modern lifestyle has changed how we experience natural light cycles. Your metabolic health suffers when artificial light disrupts your sleep at night. Research shows that sleeping with moderate room light (100 lux) leads to insulin resistance and changes in heart rate variability the next morning 7 . Night shift workers face tough challenges. Their bodies show higher postprandial glucose and insulin levels, plus elevated biomarkers that indicate metabolic syndrome 8 . Environmental toxins and metabolic disruption Environmental pollutants constantly challenge your body's metabolism. These metabolic disruptors lurk in: Plastic food containers and beverage packaging Non-organic and highly processed foods Industrial chemicals and pesticides Air pollutants and heavy metals Studies show that persistent organic pollutants (POPs) affect adipogenesis, which makes obesity more common among exposed people 1 . Various mechanisms allow environmental toxins to trigger insulin resistance and diabetes. Endocrine-disrupting chemicals (EDCs) play an especially troubling role in metabolic dysfunction 9 . Creating a metabolism-friendly environment A supportive environment helps optimise your metabolic health. Research proves that managing light exposure is vital - blue light substantially affects your circadian rhythm, while red light has minimal effects 8 . Natural patterns help your metabolism work best. You should follow regular light-dark cycles by cutting down artificial light, especially at night 10 . Controlling environmental toxin exposure matters most for infants and children to prevent obesity and other metabolic disorders 1 . Take these practical steps: Use blue-light filtering devices in the evening Create a completely dark sleeping environment Choose organic foods to minimise toxin exposure Filter your drinking water Ventilate your living spaces regularly You can't eliminate all environmental toxins, but reducing your exposure makes a big difference to your metabolic health 11 . These environmental changes create the perfect foundation that lets your metabolism work efficiently. Unexpected Dietary Influences on Metabolism The food you eat might not boost your metabolism as much as the time you choose to eat it. The latest research shows amazing links between meal timing and your body's metabolic response that are way beyond the reach and influence of counting calories. Timing versus calorie counting Your body responds to food differently throughout the day. Research shows eating early reduces your chances of metabolic syndrome. Late meals can harm your heart health and blood sugar control 12 . Your first meal of the day plays a vital role. People who skip breakfast face higher risks of type 2 diabetes and insulin resistance 12 . These evidence-based timing strategies can optimise your metabolism: Your biggest meal should come before 3 PM Stick to regular meal times Leave 12-14 hours between dinner and breakfast Pack more calories into your earlier meals The thermic effect of different foods Different foods affect your metabolism through the thermic effect of food (TEF). Here's how each macronutrient raises your metabolic rate: Protein: 20-30% of calories burned during digestion 6 Carbohydrates: 5-10% of calories burned during digestion 6 Fats: 0-3% of calories burned during digestion 6 The thermic effect can last up to 6 hours after eating. About 60% happens in the first 3 hours 13 . Your food choices can substantially boost your daily energy expenditure. Metabolic adaption to various diets Your body adapts well, but this can sometimes work against your weight loss goals. Your metabolism slows down during calorie restriction - experts call this metabolic adaptation. Studies reveal that each 50 kcal/day increase in metabolic adaptation leads to roughly 0.5 kg less weight and fat mass loss 4 . Your body becomes more efficient with energy when you cut calories. It burns fewer calories as a result. This change can happen in just two weeks 14 . But this doesn't mean your metabolism stays damaged forever. Research shows you can normalise your metabolic rate over time by slowly adding calories or taking planned diet breaks 14 . You'll succeed more with your weight loss goals by working with your body's natural rhythms. The right meal timing and foods with higher thermic effects can help optimise your metabolic response. Social Connections and Metabolic Function Social connections might be your hidden key to discovering your metabolic potential. Research shows that relationships and social interactions play a significant role in how your body processes energy and maintains metabolic health. How relationships affect metabolic health Social connections have a strong effect on your metabolism. Studies show that having four to five social ties can reduce your risk of abdominal obesity by 61% and hypertension by 41% 15 . This effect goes beyond having someone to exercise with - it changes how your body's metabolic processes work. Research shows that people with higher social integration experience a 46% lower risk of overall metabolic dysregulation 16 . This protective effect stands out for those under age 65 and shows stronger benefits for socioeconomically disadvantaged people 16 . Social eating patterns and metabolism The people around you greatly influence your eating habits. Group-based interventions have shown success in improving metabolic health outcomes 17 . Here's how social connections benefit your metabolism: Increased accountability in healthy eating choices Better adherence to regular meal timing Reduced stress-related eating Better motivation to maintain healthy habits People who joined weight loss programmes with friends were more successful in losing weight and maintaining their progress 18 . Video chat support groups showed better 12-week weight loss results compared to in-person groups 5 . Building a supportive metabolic environment A metabolism-friendly social environment needs strategic planning. Studies show that spouse or romantic partner support relates strongly to successful dietary changes and weight loss 5 . You can improve your metabolic health through social connections by building what researchers call a "true support network" - one that provides both emotional and practical assistance. Practical Steps for Social Support Start by identifying specific ways others can support your metabolic health journey. The most effective support combines emotional encouragement with practical help, like having someone to exercise with or plan healthy meals together 15 . People often don't recognise their need for social support, despite its proven benefits 19 . Social connections go beyond emotional well-being - they fundamentally affect your metabolic health. Building and maintaining supportive relationships creates an environment that naturally improves your metabolism and supports your weight loss goals. The Gut-Metabolism Connection Your gut contains a hidden metabolic powerhouse - trillions of bacteria that affect how your body processes energy. New research shows these tiny organisms play a vital role in your weight loss success. Microbiome influence on metabolic rate Gut bacteria are not just passive residents - they actively participate in your metabolism. Studies show obese people have more Firmicutes bacteria and fewer Bacteroidetes 20 . This bacterial balance affects the calories you get from food and how your body stores energy. The Bacterial Balance Effect The microbiota in your gut can affect your weight in several ways. Research shows these bacteria influence how your intestines absorb dietary fats and how your body stores fat 20 . Your gut bacteria also make specific chemicals that help control your appetite and feeling of fullness 21 . Digestive health and weight loss Your digestive health and weight management are more closely linked than scientists once thought. Gut bacteria produce short-chain fatty acids (SCFAs) that serve essential functions: They control appetite by producing hormones They affect energy metabolism They support healthy inflammation responses They help maintain gut barrier function Research shows these SCFAs activate specific receptors that help maintain energy balance, which could help treat metabolic diseases 20 . Scientists have found that some probiotics might block fat absorption and increase fat excretion 2 . Optimising gut health for better metabolism You can make use of your gut microbiome to boost metabolism by creating an environment where good bacteria thrive. Research shows eating lots of fibre helps beneficial bacteria grow and supports weight management 21 . Key Strategies for Gut Health: Eat more fibre through whole grains, fruits, and vegetables Add fermented foods like yoghurt, kimchi, and sauerkraut Cut back on processed foods and artificial sweeteners Take probiotic supplements when needed Studies show certain probiotic strains, especially from the Lactobacillus family, can help with weight loss 2 . Products with specific Lactobacillus strains seem to reduce body fat mass and waist size 2 . Your gut microbiota is a powerful partner in your weight loss experience. A diverse and healthy gut microbiome doesn't just help digestion - it optimises your entire metabolic system. Remember, metabolism isn't just about what you eat - it's about how your gut processes your food 20 . Conclusion Your metabolism operates as a complex system that responds to multiple factors beyond diet and exercise. Your mental well-being, environmental conditions, meal timing, social connections, and gut health play significant roles in metabolic function and weight loss success. Better results come from practising mindfulness, optimising your environment, eating at the right times, building strong social connections, and supporting your gut microbiome than just focusing on calories alone. Successful weight loss needs an integrated approach. Your body reacts to every lifestyle aspect - from thoughts to relationships. Positive changes in these five areas will create lasting improvements in your metabolic health and weight management experience. FAQs Q1. How does metabolism impact weight loss efforts? Metabolism significantly influences weight loss. A slower metabolism burns fewer calories, potentially leading to more fat storage, while a faster metabolism burns calories more quickly. This explains why some individuals struggle to lose weight despite calorie reduction, while others can eat more without gaining weight. Q2. What are some effective ways to boost metabolism? To boost your metabolism, consider incorporating interval training into your cardio routine, adding weight training to build muscle mass, eating regular meals (especially breakfast), consuming metabolism-boosting foods, and ensuring you get adequate sleep each night. Q3. How does meal timing affect metabolism? Meal timing plays a crucial role in metabolism. Eating earlier in the day is associated with better metabolic health. Try to consume your largest meal before 3 PM, maintain consistent meal times, and allow 12-14 hours between dinner and breakfast to optimise your metabolic response. Q4. Can social connections influence metabolic health? Yes, social connections have a significant impact on metabolic health. Strong social ties can reduce the risk of abdominal obesity and hypertension. Engaging in group-based interventions or enrolling in weight loss programmes with friends can lead to more successful outcomes in both losing weight and maintaining progress. Q5. How does gut health relate to metabolism and weight loss? The gut microbiome plays a vital role in metabolism and weight management. The balance of gut bacteria influences how your body processes energy and stores fat. To support a healthy gut for better metabolism, increase your fibre intake, include fermented foods in your diet, limit processed foods, and consider probiotic supplementation when appropriate. References [1] - https://pmc.ncbi.nlm.nih.gov/articles/PMC10219141/ [2] - https://www.healthline.com/nutrition/probiotics-and-weight-loss [3] - https://www.sciencedirect.com/science/article/pii/S0939475322002216 [4] - https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-021-00587-8 [5] - https://www.loseit.com/articles/steps-to-building-your-weight-loss-support-network/ [6] - https://examine.com/outcomes/thermic-effect-of-food/?srsltid=AfmBOorqQurTF16mL9tNodLyjpE-Ts6QUquSetZbDuhgmZFYkVzJSZ9a [7] - https://www.pnas.org/doi/10.1073/pnas.2113290119 [8] - https://www.jci.org/articles/view/148278 [9] - https://www.levels.com/blog/how-environmental-toxins-impact-metabolic-health [10] - https://pmc.ncbi.nlm.nih.gov/articles/PMC10056135/ [11] - https://citynaturopathic.ca/toxic-burden-hormonal-metabolic-disruption-environmental-toxins/ [12] - https://www.mdpi.com/2072-6643/16/14/2332 [13] - https://ajcn.nutrition.org/article/S0002-9165(23)19177-5/fulltext [14] - https://www.signos.com/blog/metabolic-adaptation [15] - https://diet.mayoclinic.org/us/blog/2021/social-support-a-necessity-for-weight-loss/ [16] - https://pmc.ncbi.nlm.nih.gov/articles/PMC3923581/ [17] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8624746/ [18] - https://imanitribe.com/blog/why-you-need-a-weight-loss-support-network-to-succeed/ [19] - https://www.psychologytoday.com/gb/blog/what-are-you-weighting/202206/creating-support-network-weight-loss-journey [20] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6412733/ [21] - https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-016-0067-0

5 Surprising Ways Metabolism Affects Your Weight Loss Journey

Have you noticed how two people can follow identical diet and exercise plans yet get completely different weight loss results?

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I never imagined I would have a "normal" relationship with food (and my body). But after a few years of curiosity and exploration (from trying fad diets to studying biochemistry and physiology), I've arrived at my happy place. Let me briefly tell you my story. As a sensitive, empathetic and obedient child, I grew up trying to impress my parents with academic achievements. I wish I had known back then that this people-pleasing tendency would become a complex relationship with food and my body. When puberty hit, my body started changing in ways I wasn't prepared for. The weight gain during this time made me feel ashamed (deep down) and unworthy. I later found out I had hormonal imbalances that would not allow me to have my biological children - a devastating blow to a young, unprepared mind. At 14, I was put on hormonal replacement therapy. Becoming overweight eroded my self-worth. To compensate, I became a perfectionist, covering up my insecurities with straight-A report cards and an image of having my sh*t together. But inside, I was struggling. I experimented with fad diets and excessive exercise, sweating it out at the gym until complete exhaustion. The weight would come off, only to creep back on, leaving me feeling like a failure. I blocked my feelings with food. I pretended I didn't care about my weight (silently dreaming about a six-pack I would have one day). I ate some more and then restricted again. This vicious cycle continued for years. It took me a long time to realise that I was struggling with an undiagnosed form of atypical anorexia . Unlike the stereotypical image of a severely underweight individual, I maintained a "normal" weight, masking the severity of my condition. Research shows that atypical anorexia is just as dangerous as the classic presentation, with similar medical complications and psychological distress. As I dug deeper to uncover the truth about healthy weight and optimum nutrition, I realised the folly of my restrictive, punishing approach. Diets don't work in the long run - they're unsustainable and you eventually end up in a worse place. I needed a more holistic, compassionate approach to my relationship with food and my body. It wasn't easy. It was a hell of a journey. I couldn't see a way out. Until I did. Unlearning a decade and a half of disordered thinking took time, patience and self-compassion. I had to reframe my relationship with food, seeing it not as the enemy, but as nourishment for my body and soul. But eventually – in a process as graceful as a newborn giraffe learning to walk – I transformed into someone I never thought I'd be: a person whose brain wasn't a 24/7 food channel. A person who felt at home in their skin. The six steps I took to rebuild my relationship with food are not a substitute for professional help but might give you a rough roadmap (and a lot of hope) to a joyful, obsession-free life. Step 1: I got curious. Think of it as the adventurous friend who convinces you to try that funky new dish instead of sticking to plain oatmeal. Without curiosity, you would be stuck on the same bland plate of habits. When you get curious about your eating habits, you start asking yourself questions. “Why do I reach for chocolate when I’m stressed?” “What’s behind this urge to skip meals?” "Why do I push myself to go to the gym instead of going for a walk when i feel exhausted? Curiosity is an antidote  to self-judgement. Curiosity shifted my mindset from judgment to exploration. Instead of thinking, “I’m a failure for eating that cake,” I asked myself, “What was it about that cake that tempted me?” "Why now?" "Was I physically hungry or something else could have satisfied my need?" This approach opens the door for learning rather than shame. When you’re interested in understanding your body and its signals, you’re more likely to nourish it rather than punish it. Step 2: I binned the diet books and stopped restricting. For years, I thought I wasn't good at dieting and I just needed more willpower. It turned out I was wrong. I didn't fail at dieting, dieting failed me. It failed most of us, especially in the long term. Because our bodies are so much smarter. The root of my food fiasco was restriction. For months on end, I'd count calories. Then, inevitably, I'd rebound like a rubber band, eating more than I needed or even wanted. When the binge was over, I'd feel ashamed, vowing to undo the damage by dieting even harder . And so the vicious cycle spun on. What didn't I realise at the time? Overeating is your body's natural response to restriction.  When I swallowed pizza and colourful sweets at school after days of relatively healthy (under)eating at home, it wasn't my willpower failing; it was my biology  winning. My body was trying to keep me alive, like a squirrel hoarding nuts for winter. Humans are hardwired to survive. When food is chronically scarce, all our senses go into overdrive, focused on finding and consuming as much food as possible. After periods of restriction, we're programmed  to binge to make up for lost time. Once I understood that binge eating is almost always followed by restriction, I made a rule: No more starving.   I aimed to have three proper meals daily, plus a few snacks in between. But I knew that losing weight couldn't be the solution to all my problems. Self-compassion and self-worth had to take centre stage. For life. Step 3: I put the brakes on. It's tricky to describe the urge to binge. It's like an itch you can't scratch. It's like that game where someone says, "Don't think of an elephant" and suddenly, it's the only animal you can think of. Beyond frustrating! So I made another rule: If I couldn't stop myself from bingeing, I'd allow it. I'd be ready to learn from it. But I had to sit down, use cutlery, eat slowly and savour each bite. Binges are often characterised by fast and distracted ingesting of food. Slow eating brings something up to the surfice when you have a binge episode: AWARENESS. Slow eating stopped me from numbing out.   When I stopped using food as an anaesthetic, all the feelings and thoughts I'd been hiding came to the surface. All my emotions were at the table: loneliness, lack of understanding and acceptance, a wish to be someone I was not. It was a lot to handle. But soon I realised, that dealing with these uncomfortable feelings was better than stuffing them down. Oh, so much better! Next time you feel the urge to binge, just notice and name it. "I feel like I need to binge," you might say to yourself. You're slowly stripping food of its power because it can no longer serve as an emotional escape. Your emotions will need to find a new home. And that is a good thing. Step 4: I increased my tolerance for "negative" feelings. Any overwhelming emotion I struggled to deal with, I'd tackle by distracting myself with food. And I wasn't alone. Studies show that people who struggle to regulate their emotions are more likely to binge eat. Learning to cope with strong emotions is extremely important when you overeat regularly. Rather than eating at any time, I learnt to notice the right moments to journal, to cycle through the city, to rearrange my wardrobe, to have a good cry, or to head out for a night of wild dancing. The breakthrough came when I realised that my worth wasn't tied to a number on the scale or the shape of my body. I was so much more than that - a multifaceted human being with unique talents, passions and contributions to the world. This shift in my mindset was liberating. My life became bigger, more meaningful and joyful. The next time you feel a strong compulsion to eat when you are not physically hungry, take a moment to identify what  you're feeling. Take a look at the emotions wheel image below. Start from the centre to identify the broadest emotion, then move outward to explore more specific feelings. Then, ask yourself: "What's this feeling trying to tell me?" Am I missing quality time with my friends? Do I want to be understood and accepted? Do I miss a sense of belonging? This isn't a quick fix. It's a journey towards discovering your authentic self who wants to live a joyful life. Regardless of what other people might think. Step 5: I practised self-compassion. Shaming and criticising myself into changing was about as effective as trying to herd cats. What did  work? Learning to love myself. This is also called self-compassion. Where my instinct was vicious self-criticism, shame and guilt, I gradually replaced it with understanding and kindness. When I looked at my body, I tried to remove the label of "good" or "bad," and focus on the fact s: I had a body. It carried me around. It allowed me to do things I liked and connect with the people I loved the most. When self-compassion became a daily habit, my relationship with myself (and food) changed. Research also shows that self-compassion plays a critical role in the emergence of eating disorders, as well as the recovery from them. Higher levels of self-compassion are associated with: Less shame and guilt Increased appreciation of one's body Less restrictive eating Healthier food choices A higher tolerance for stress Lower rates of depression and anxiety. Self-compassion is a muscle , it can  be trained. The more you practise it, the more benefits you will experience. Step 6: I looked for deeper connections. I shared my deepest struggles with my close friends. I'm blessed to have a few, who listen, who do not judge, who do not only try to help but have the capacity to hold space so I can figure out what works best for me . They didn't try to "fix" me, instead, they held my hand while I was pushing through my pain. Forever grateful for this. The biggest predictor of someone's mental health is if they have social support .   Not everyone needs professional support. However, if you feel like your relationship with food remains problematic, professional help - from a therapist or a coach - can be a game-changer. Asking for help is the most powerful thing you would ever do. Zero shame here. What "becoming better" looks like for me. There are still days when the old voices of self-doubt and body criticism creep in. I've accepted those might not go away. The difference is that I know how to tame it now. It has no power over my desire to live a fulfilling, joyful life. I feel free to eat what I want, when I want. Do I feel guilty when I overeat? Not really. I've learned to listen to my body's natural hunger cues and overeating feels too uncomfortable now. Does it happen sometimes? Absolutely! But the quality and the flavours of food must be outstanding for this to happen. As long as I stay connected to my genuine desire to take care of myself, I know I can trust my appetite (and myself). I've discovered the joy of movement that energises and uplifts, rather than depletes and punishes me. Our bodies are incredibly intelligent, self-regulating systems. When we provide them with the right nutrients and create a supportive environment, they have an innate ability to find their natural, healthy set point. But this required letting go of the rigid control and perfectionistic tendencies that had dominated my life. As a Nutritional Therapist and Health Coach, I know firsthand the pain and isolation of disordered eating, and I'm committed to breaking the cycle of shame and perfectionism  that so many of us have internalised. Through my work, I: empower my clients to cultivate a healthy, sustainable relationship with food and their bodies; help them uncover the root causes of their struggles, whether it's nutritional imbalances, trauma, or deeply ingrained self-worth beliefs; provide them with the tools and support to heal, one step at a time . My experience has taught me that true health and happiness don't come from rigid control or external validation. They arise from self-acceptance, self-compassion, and a deep understanding of our bodies' innate wisdom. It's a journey that requires courage, vulnerability, and a willingness to let go of the stories that no longer serve us . If you're struggling with disordered eating or body image issues, know that you're not alone. With the right support and a commitment to self-discovery, it is possible to break free and reclaim your power. Your worth is not defined by a number on the scale or the shape of your body. You are a unique, valuable human being, deserving of love, respect, and the freedom to live your best life. References: Biber, D. D., & Ellis, R. (2017). The effect of self-compassion on the self-regulation of health behaviors: A systematic review. Journal of Health Psychology , 24 (14), 2060–2071. https://doi.org/10.1177/1359105317713361 Bottera, A. R., Kambanis, P. E., & De Young, K. P. (2020). The Differential Associations of Shame and Guilt with Eating Disorder Behaviors. Eating Behaviors , 101427. https://doi.org/10.1016/j.eatbeh.2020.101427 Goldschmidt, A. B., Wall, M. M., Choo, T.-H. J., Evans, E. W., Jelalian, E., Larson, N., & Neumark-Sztainer, D. (2018). Fifteen-year Weight and Disordered Eating Patterns Among Community-based Adolescents. American Journal of Preventive Medicine , 54 (1), e21–e29. https://doi.org/10.1016/j.amepre.2017.09.005 Kelly, A. C., & Carter, J. C. (2015). Self-compassion training for binge eating disorder: A pilot randomized controlled trial. Psychology and Psychotherapy: Theory, Research and Practice , 88 (3), 285–303. https://doi.org/10.1111/papt.12044 Schaumberg, K., Welch, E., Breithaupt, L., Hübel, C., Baker, J. H., Munn-Chernoff, M. A., Yilmaz, Z., Ehrlich, S., Mustelin, L., Ghaderi, A., Hardaway, A. J., Bulik-Sullivan, E. C., Hedman, A. M., Jangmo, A., Nilsson, I. A. K., Wiklund, C., Yao, S., Seidel, M., & Bulik, C. M. (2017). The Science Behind the Academy for Eating Disorders’ Nine Truths About Eating Disorders. European Eating Disorders Review , 25 (6), 432–450. https://doi.org/10.1002/erv.2553

6 Steps to Overcome 15 Years of Disordered Eating | My Journey

Discover the 6 crucial steps that helped me overcome 15 years of disordered eating. Get motivated to transform your relationship with food.

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Have you ever felt like you're running on empty, despite your best efforts to stay healthy? I certainly have. A few years ago, I found myself constantly tired, stressed, and battling frequent illnesses. It wasn't until I stumbled upon the concept of holistic health that everything changed. Holistic health isn't just about eating your greens or hitting the gym. It's a comprehensive approach that considers every aspect of your life – from the food on your plate to the thoughts in your head, and everything in between. Imagine your well-being as an intricate tapestry, woven from threads of nutrition , stress management , quality sleep , regular exercise , and meaningful social connections . When one thread frays, the entire fabric weakens. But when all threads are strong and vibrant, you create a masterpiece of health and vitality. Are you ready to transform your life and unlock your full potential? Join me on this journey as we explore the power of holistic health and discover how small, intentional changes can lead to extraordinary results. It's time to start living your best life – mind, body, and soul. Benefits of a Holistic Approach to Health Improved Overall Health By taking a holistic approach to health, you can improve your overall well-being. This includes not only your physical health but also your mental and emotional well-being. By addressing all aspects of your life, you can achieve balance and harmony, leading to improved health and happiness. Reduced Stress and Anxiety A major benefit of adopting a holistic lifestyle is reduced stress and anxiety. Many holistic practices, such as meditation, mindfulness, and yoga, are designed to help you relax and find inner peace. By incorporating these practices into your daily routine, you can effectively manage stress and anxiety, leading to improved mental and emotional health. Enhanced Immunity When your body is in a state of balance, it's better equipped to fight off illness and disease. A holistic approach to health can help to strengthen your immune system by promoting proper nutrition, regular exercise, and stress management techniques. Nutrition and Holistic Health Ever wondered why your kale smoothie doesn't taste as good as that burger you're craving? Welcome to the wild world of nutrition and holistic health, where your taste buds and wellness goals are constantly tug-of-war! As health enthusiasts, we often find ourselves caught between the allure of a "perfectly balanced diet" and the reality of stress-eating our way through a bag of crisps. But here's the secret: holistic health isn't about perfection, it's about finding what works for you . Embracing an anti-diet approach doesn't mean throwing nutrition out the window; it's about listening to your body and honouring your preferences. So, if you find yourself stress-eating a chocolate bar, remember – it's not the end of the world, it's just your body's way of asking for a hug (and maybe some magnesium). The key is balance, not deprivation. After all, life's too short to say no to cake, but it's too long to ignore the benefits of a nutrient-rich diet. Hydration Proper hydration is the unsung hero of holistic health, working behind the scenes to keep you feeling great. Imagine your body as a high-performance sports car – water is the premium fuel that keeps it purring. With adequate hydration, you'll experience a turbo boost in energy levels . Your brain will thank you for mental clarity, too. But wait, there's more! Your digestive system will run smoother than a water slide, and your skin will glow brighter than a disco ball. So, grab that water bottle and drink up! The Role of Supplements Did you know that 60% of UK adults are popping pills faster than you can say "vitamin D deficiency"? According to a recent survey, Brits are embracing supplements with enthusiasm. The vitamin and dietary supplement market in the UK is booming, with multivitamins reigning supreme as the most popular choice. It's as if we've collectively decided that the secret to holistic health lies in little bottles of hope and fish oil capsules. While supplements can play a crucial role in supporting overall well-being, some overzealous users treat them like magical elixirs. You've probably encountered that friend who swears by their 27-step supplement routine, convinced that each pill holds the key to eternal youth and the ability to leap tall buildings in a single bound. Choosing high-quality supplements can be a game-changer for your health, but it's crucial to make this decision with expert guidance . Vitamins, minerals, and protein powders can offer significant benefits, but not all products are created equal. Consult a registered nutritionist to ensure you're investing in supplements that support your well-being. A professional can assess your unique needs, including your diet, lifestyle, and health goals, so you'll avoid the pitfalls of unnecessary or potentially harmful supplementation. But let's not forget – supplements are meant to supplement  a healthy lifestyle, not replace your five-a-day with a rainbow of capsules. Remember: a balanced diet, regular exercise, and a good laugh are still the best medicine. Exercise and Holistic Health Engaging in regular physical activity can help to improve cardiovascular health, maintain a healthy weight, and promote overall well-being. Additionally, exercise can boost mood and decrease stress levels, contributing to improved mental and emotional health. The key to maintaining a regular exercise routine is finding activities that you enjoy and that fit into your lifestyle . This could include activities like walking, jogging, swimming, cycling, or attending group fitness classes. Aim to engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week, along with muscle-strengthening activities on at least two days per week. Stress Management and Holistic Health The Impact of Stress on Health Chronic stress can harm both your physical and mental health. It can contribute to a weakened immune system, increased risk of heart disease, and a host of mental health issues, such as anxiety and depression. Therefore, effectively managing stress is a crucial aspect of a holistic approach to health. Techniques for Managing Stress Are you feeling overwhelmed by the daily grind? It's time to take control of your stress and reclaim your peace of mind. By incorporating simple yet powerful techniques into your routine, you can transform your workday from chaotic to calm and collected . Start with meditation , a proven method to quiet your mind and boost focus. Pair this with regular exercise  to release tension and flood your body with mood-enhancing endorphins. When deadlines loom, practice deep breathing  exercises to lower your heart rate and clear your thoughts. Throughout the day, embrace mindfulness  to stay grounded in the present moment, reducing anxiety about the future. Remember, managing stress isn't just about surviving – it's about thriving  in your career and personal life. Take the first step towards a more balanced you today. Sleep and Holistic Health The Importance of Quality Sleep A lack of sleep can contribute to a weakened immune system, impaired cognitive function, and increased risk of chronic health conditions such as obesity, diabetes, and heart disease. Therefore, prioritising sleep is an important aspect of a holistic approach to health. To improve your sleep quality, try establishing a consistent sleep schedule, creating a relaxing bedtime routine, and making your sleep environment as comfortable as possible. Additionally, avoiding caffeine and electronics close to bedtime can help to promote a more restful night's sleep. Social Connections and Holistic Health Social connections are not just pleasant - they are vital for our holistic health and longevity. Research shows that strong social ties can increase life expectancy by up to 50% , while social isolation poses risks comparable to smoking 15 cigarettes a day. These startling statistics underscore the profound impact our relationships have on our physical and mental well-being. By fostering meaningful connections, we boost our immune system, reduce stress levels, and enhance cognitive function. It's time to prioritise our social health as much as our diet and exercise. Take action today: join a local community group, volunteer for a cause you're passionate about, or simply reach out to a friend you haven't spoken to in a while. Remember, every social interaction is an investment in your health and happiness. By nurturing our relationships, we're not just enriching our lives—we're actively building a foundation for a longer, healthier future. Spirituality and Holistic Health Spirituality can play an important role in promoting overall health and well-being. For many people, engaging in spiritual practices can help to provide a sense of purpose, meaning, and connection . This can contribute to improved mental and emotional health, as well as a greater sense of overall well-being. There are many different ways to incorporate spirituality into your life. This may include practices like prayer, meditation, attending religious services, or engaging in other spiritual activities that resonate with you. By finding spiritual practices that align with your beliefs and values, you can further support your holistic health journey. Environmental Factors and Holistic Health The environment in which you live can have a significant impact on your overall health and well-being. Factors such as air quality, access to green spaces, and exposure to toxins can all influence your health. Therefore, it's important to consider the role of your environment in your holistic health journey. To create a healthier environment, consider making changes to your living space to promote relaxation and well-being. This could include decluttering, incorporating plants, and using natural cleaning products. Additionally, spending time outdoors and connecting with nature can have a positive impact on your mental and emotional health. Q&A Time Q: What is holistic health and nutritional therapy? A: Holistic health and nutritional therapy is an approach that considers the whole person - body, mind, and spirit - in the quest for optimal health and wellness. It combines evidence-based nutrition science with lifestyle modifications to address the root causes of health issues, rather than just treating symptoms. Q: How can holistic health and nutritional therapy benefit me? A: This approach can help with various health concerns, including digestive issues, weight management, stress reduction, and improving overall energy levels. By addressing your unique nutritional needs and lifestyle factors, we aim to enhance your body's natural healing abilities and promote long-term wellness. Q: What does a typical consultation involve? A: A typical consultation includes: A comprehensive health history review Discussion of your health goals and concerns Analysis of your current diet and lifestyle Personalised recommendations for dietary changes, supplements, and lifestyle modifications Book a FREE 30-min consultation Q: How much does holistic health and nutritional therapy cost? A: Pricing varies depending on the specific services and duration of the program. We offer initial consultations, follow-up sessions, and package deals to suit different needs and budgets. Please get in touch for more details. Q: Is holistic health and nutritional therapy suitable for everyone? A: Yes, this approach can benefit most people. However, it's particularly effective for those dealing with chronic health issues, seeking preventive care, or looking to optimise their overall well-being. We tailor our recommendations to suit individual needs, health conditions, and lifestyle factors. Q: What specific therapies or approaches do you use? A: We utilise a range of evidence-based approaches, including: Personalised dietary recommendations Lifestyle modifications (sleep, stress management, exercise) Mind-body techniques (meditation, breathwork) Targeted supplement recommendations Functional testing (when necessary) Q: How long does it take to see results? A: Results can vary depending on individual factors and health goals. Some people notice improvements in energy and digestion within a few weeks, while more complex health issues may take several months to show significant changes. We work with you to set realistic expectations and monitor progress throughout your journey. Q: Do I need to make drastic changes to my diet and lifestyle? A: Not necessarily. We believe in making sustainable, gradual changes that you can maintain long-term. Our approach focuses on small, consistent steps that add up to significant improvements over time, rather than extreme or restrictive measures. Q: How do you ensure the effectiveness of your recommendations? A: We base our recommendations on current scientific research and clinical experience. We also use functional testing when appropriate to guide our interventions. Regular follow-ups allow us to monitor your progress and adjust recommendations as needed for optimal results. Learn More About Our Approach Q: How can I get started with holistic health and nutritional therapy? A: Getting started is easy! Simply book a free 30-min call with us. During this session, we'll discuss your health concerns, goals, and outline a potential health plan to help you achieve optimal wellness.

A Holistic Approach to Health: Living Your Best Life

Have you ever felt like you're running on empty, despite your best efforts to stay healthy? Learn why this might be.

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Vegetable and seed oils on their labels have become a fundamental part of our food supply. People now consume seed oils almost 20 times more than they did a century ago. Mixed messages about seed oils flood our daily lives. Some sources highlight their cost-effectiveness and versatility. Others raise red flags about how these oils might trigger inflammation in our bodies. Questions like "Are seed oils bad for you?" pop up frequently. People worry about seed oils causing inflammation. Science holds the answers we need. This post dives into the evidence behind seed oil production, how it affects our bodies and smart ways to choose which oils belong in our kitchens. The Science Behind Seed Oil Processing Let's look at the sort of thing I love - how seed oils go from basic seeds to the bottles we see in stores. You'll see why processing methods really matter to our health and what happens when oil gets extracted. Traditional vs Industrial Extraction Methods Oil extraction methods show a clear difference between old and new approaches. Traditional methods like hot water extraction and mechanical pressing stick to basic, proven techniques. These methods don't get as much oil out, but they keep the oil's natural properties without harsh chemicals. Modern industrial processing takes a more complex route: Mechanical pressing using electric screw presses Solvent extraction (typically using hexane) Enzymatic extraction Supercritical fluid extraction Ultrasound-assisted extraction Chemical Solvents and Refinement Process The industrial refinement process changes the oil's makeup through several steps. Seeds get heated at very high temperatures and then processed with petroleum-based solvents like hexane to get the most oil possible 2 . Mechanical extraction usually yields 8% to 14%, while chemical extraction can pull out up to 27.75% 3 . Impact on Nutritional Content Modern processing methods work well but come with nutritional downsides. The refining strips away natural antioxidants and can create harmful compounds. High temperatures during processing make unsaturated fatty acids oxidise and create free radicals 2 . The oil needs deodorisation to smell neutral, but this can create trans fats 2 . The chemical refining process has six vital steps: Degumming (removes phospholipids) Neutralisation (eliminates free fatty acids) Washing and drying Bleaching Dewaxing Deodorising This heavy processing makes people wonder about the final product's nutritional value. These methods create oils that last long on shelves but remove good compounds like tocopherols and polyphenols that work as natural antioxidants. Understanding Fatty Acid Profiles Let's head over to the world of fatty acids and learn about the building blocks that make seed oils either friends or foes to our health. This topic has some really interesting aspects worth exploring together. Omega-3 vs Omega-6 Balance Our bodies need these essential fats in specific ways. The story gets interesting when you look at our ancestors who consumed omega-6 and omega-3 fats in a ratio close to 1:1. The Western diet today shows a dramatic move to a ratio as high as 20:1 5 . These changes in our eating patterns raise questions about seed oils and inflammation. The fatty acid composition in common seed oils shows some notable patterns: Grapeseed oil has 68-85% polyunsaturated fatty acids Rapeseed oil has 10-13% linolenic acid Corn oil has 50-58% linoleic acid Oxidative Stability During Cooking The science behind cooking with these oils reveals something fascinating. Fats oxidise faster based on their unsaturation levels. This becomes vital when cooking with these oils. Linolenic acid breaks down first, and linoleic acid follows. This explains why grapeseed oil's high polyunsaturated fat content makes it least stable during heating. Effects on Cellular Health Cell health shows how these oils play a vital role in our body. Our cell membranes become sensitive to oxidation with high levels of polyunsaturated fatty acids 5 . This sensitivity can create harmful compounds called free radicals that may damage cells 5 . Research shows that omega-6 fatty acids tend to promote inflammation, while omega-3s help reduce it 5 . This balance is significant to our overall health, especially since chronic inflammation underlies many modern diseases. Health Impact Assessment Let's talk about seed oils and answer the question on everyone's mind: what does science tell us about their effects on our health? Time to look at the research and separate fact from fiction. Inflammation and Chronic Disease Research The connection between seed oils and inflammation tells an interesting story. New reviews of human studies show something unexpected - higher omega-6 levels, especially linoleic acid, are linked to lower risks of cardiovascular disease and type 2 diabetes 6 . The results get better. People who ate the most linoleic acid had the lowest inflammation levels 6 . Cardiovascular Health Studies The heart health evidence looks promising. A big study that followed almost 70,000 people from 13 countries found that higher linoleic acid levels meant: Lower risk of cardiovascular disease Reduced death from cardiovascular disease Decreased risk of certain types of stroke 6 The way these oils get processed makes a big difference. Research shows that heated seed oils can cause health problems. A newer study found that heated vegetable oils bumped up oxidative stress by 40-60% 7 . Metabolic Effects and Weight Management Weight management research reveals some surprising patterns. A detailed analysis showed that people who used canola oil lost more weight compared to control groups 8 . The story changes with other oils though - soybean oil, palm oil, and sunflower oil seemed to cause weight gain 8 . Some oils stand out for their metabolic benefits. Early evidence suggests olive oil, sesame oil, and coconut oil might help control blood sugar 9 . The research also points to more benefits. Moderate to early evidence shows that the good fats in canola oil and virgin olive oil help lower total cholesterol and LDL levels 9 . Making Informed Choices Time to talk about making smart choices with cooking oils. The science and health effects are clear, and now we can apply this knowledge in our kitchens. Reading Oil Labels Oil labels don't need to be confusing. The most important terms to look for on labels are: "Refined" indicates the oil has been processed at high heat, resulting in a higher smoke point 10 "Cold-pressed" means extraction below 120°F (49°C), preserving nutrients 10 "Unrefined" suggests minimal processing, maintaining natural nutrients and flavour 10 "Extra virgin" specifically for olive oil indicates first pressing and highest quality 10 Storage and Shelf Life Proper storage can extend your oils' life substantially. Time, temperature, light, and air exposure are vital factors that affect shelf life 11 . Your oils will last longer in cool, dark places, preferably in brown bottles that block light degradation 11 . Most oils stay fresh for 6-18 months with proper storage 11 . Choosing the Right Oil for Different Cooking Methods Temperature plays a bigger role than you might expect. Here's how to match your cooking methods with the right oils: For high-heat cooking (above 400°F): Refined avocado oil excels with its smoke point of 520°F. Refined peanut oil proves excellent for deep-frying with its smoke point of just over 450°F 12 . For medium-heat cooking (350-400°F): Extra virgin olive oil works well for most baking and sautéing with its 350°F smoke point. Its versatility and heart-healthy properties make it a kitchen staple 13 . For no-heat uses: Flaxseed and hemp seed oils are perfect for dressings and finishing touches because they're too delicate for heating 12 . These oils deliver maximum nutritional benefits when used unheated. The right oil choice depends on both smoke point and nutritional value. Smart decisions about oil selection and usage help you take charge of your kitchen and health. Conclusion Scientific research tells a more nuanced story about seed oils than what headlines might suggest. Modern processing methods raise valid concerns about oxidation and nutrient loss. However, these oils can still benefit our diet when we choose and use them appropriately. Studies of fatty acid profiles and health impacts show that seed oil's effects largely depend on processing, storage, and cooking methods. The key isn't to avoid these oils completely. Instead, we should focus on selecting high-quality options and using them correctly at different cooking temperatures. Quality choices significantly impact results. Cold-pressed oils work best for low-heat cooking, while refined versions suit high-temperature applications. Proper storage techniques help maintain freshness. This understanding helps balance seed oil's convenience with their health effects. The research landscape keeps evolving and shows both the benefits and risks of different seed oil types. We have found that moderation and informed choices matter more than sweeping statements about these common cooking ingredients. This knowledge helps us make better decisions about which oils belong in our kitchen and how to use them to achieve our health goals. FAQs What are the potential health concerns associated with seed oils? Seed oils are often criticised for their high content of omega-6 fatty acids, which can degrade into harmful substances when heated during cooking. This degradation may lead to inflammation, a weakened immune system, and an increased risk of chronic diseases. Which types of oils are not derived from seeds? Non-seed oil alternatives include olive oil, which is extracted by crushing and kneading olives; avocado oil; coconut oil; butter and clarified butter (ghee); and various animal fats. Is there a ban on seed oils in Europe? Seed oils, such as canola oil, are not outright banned in Europe. However, it's important to be aware of the potential health risks they pose. Alternatives like olive or coconut oils are recommended as they provide health benefits without significant ecological impacts. Which seed oil is considered the healthiest? Among seed oils, some of the healthiest options include olive oil, which is a staple of the Mediterranean diet known for its heart-health benefits; canola oil; flaxseed oil; avocado oil; walnut oil; sesame oil; grapeseed oil; and sunflower oil. These oils are valued for their nutritional profiles and health benefits. References [1] - https://www.tandfonline.com/doi/full/10.1080/10942912.2022.2144882 [2] - https://myserenitykids.com/blogs/news/seed-oil-alternatives?srsltid=AfmBOoqbmLV6G27o7zQ0xS21W_wqvm-TC2AJ4m9qNIQKBjOic5aiA6Vm [3] - https://onlinelibrary.wiley.com/doi/10.1155/2023/6233461 [4] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8767382/ [5] - https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad [6] - https://zoe.com/learn/are-seed-oils-bad-for-you [7] - https://www.levels.com/blog/the-ultimate-guide-to-seed-oils-and-metabolic-health [8] - https://bmcnutr.biomedcentral.com/articles/10.1186/s40795-024-00907-0 [9] - https://www.sciencedirect.com/science/article/pii/S2161831324001108 [10] - https://labelsunwrapped.org/explore-labels/fats-oils [11] - https://lipidoils.com/carrier-oils-shelf-life-storage/ [12] - https://www.bonappetit.com/test-kitchen/ingredients/article/types-of-cooking-oil?srsltid=AfmBOopbeLTvLrA6kfsywPrvmcct88LqX_WuZSzLATXyPune7jnPbVRr [13] - https://www.healthline.com/nutrition/best-cooking-oils

Are Seed Oils Harmful? Separating Fact from Fiction

Mixed messages about seed oils flood our daily lives. Some sources highlight their cost-effectiveness and versatility. But others?

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I must admit, I am "heavy" on helping you to understand your WHY . And I cannot disagree with Friedrich Nietzsche, who famously said: “He who has a why to live for can bear almost any how.” Let's not dive too deep into philosophy here, but you got the main point. Our values flow from our identity - who we think we are. We find our values when we answer questions like: What do I want to be? Who do I want to be? What is important? What is “right”? What really matters in life? I believe that to be truly happy, we must live in harmony with our deepest values. If we don’t, our bodies and minds will eventually rebel and our lives will suffer. Think of a time when you did something that went against your values. Let’s say you consider yourself an honest person. Recall the last time you told a lie. How did it make you feel? Probably pretty crappy, right? Now, remember the last time you stood up for your value of honesty and told the truth, even though it wasn't easy. How did that make you feel? Probably not so great at the time; but in the end, it did feel right for you. When you go against your values, you feel bad. It drains your energy and vitality. Everything seems more difficult and frustrating (no, sometimes it is not lack of sleep or too much work. Unless, again, your job goes against your values). When we live our values, we feel good, and we’re able to fully express our potential. We live and work with integrity and authenticity. If your behaviours don’t match your values, you might still be come succe ssful. But deeply happy? I doubt it. The “5 Whys” approach. This system was originally used by the Toyota Motor Corporation. The idea is very simple: you come up with a statement and ask yourself five consecutive WHYs. Here's how I did it when I decided to study nutrition. Why did I decide to study nutrition? Because I was tired of discovering tons of confusing information about healthy eating - I wanted to be able to share nutrition research and science-based tools with people who most needed them. Why did I want to share this information with the world? Because I struggled with extra weight, body image and hormonal imbalances for years. I felt the pain. Why did I struggle with these issues? Because some I was born with and could not change the situation, while others affected the quality of my life. Why did they affect the quality of my life? Being overweight had a great impact on my confidence as a teenager, my self-esteem and the ways I was building relationships. Why did this have such an impact? Because growing up, little Evgeniya didn't receive unconditional love and acceptance from her family. Wow. That’s a lot of detail for a few little questions. As it turns out, It's not about just studying nutrition, it's about unconditional love from my family. Interesting stuff. Now it’s your turn to play. Why do you want to stay healthy? Really. Give it some thought. Be honest. There might be plenty of reasons: Good health allows you to enjoy life to the fullest by engaging in physical activities and pursuing your passions. It reduces the risk of chronic health conditions like heart disease, diabetes, and cancer. Mental health and overall well-being boost your self-esteem and confidence. It can also lead to a longer life, giving you the opportunity to spend more time with loved ones and achieve your goals. These are all great reasons, and I am sure a few of them resonate with you. But how deeply do they speak to you? Curiosity is a part of being human. It pushes us to think about who we are, what things mean, and our place in the world. And sometimes (ok, most of the time), it is not easy to find answers to these questions. This is the existential dimension of life - the part of us that seeks purpose and deeper meaning. A super important topic as it’s closely linked to our health, well-being, and ability to get results in other areas of life. The fact is, most of us are in the constant state of “seeking” without realising it. We may think we want a new diet, workout plan, health routine, and so on. But often, we are trying to fill a larger void. And without checking in with our deeper “why,” we sometimes may find it difficult to stick to healthy behaviours, because, at the end of the day, what’s the point? Life is too short, so why not indulge here and now? When we understand our reasons for doing things and what feeds our souls: We have a deeper “why” for our work and lives. “Work” doesn’t have to be a job. It needs to have meaning for you, whether it is gardening, caregiving or practising a skill. We have a strong sense of self-worth. We feel like we “fit” somewhere in the world and that we are valued simply for being us . We feel part of a “bigger picture” or a larger purpose. This could be taking care of a plant or a loved one. Or being of service to others. Now, how do we get here? Well, like everything in life, practice makes progress . So along with exploring Big Questions like: Who am I as a person? What do I believe in? What matters most to me? What am I doing in my life? What should I be doing in my life? Where is it all going? it’s important to take daily actions that help build our existential resilience . Go outside. Look up at the sky. Really think for a minute about just how big the space is. Like, huge . People typically experience the meaning of life by connecting to and valuing something larger than themselves—a divine being, the universe, or some broader project. We can practice this by purposely shifting our focus to things larger than ourselves. This might happen when: You are in nature, looking out on a landscape or the depth of the sea Observe your child, and realise that trillions of chemical reactions had to go just right to bring him into this world Even physically moving our eyes to a long-distance focus can help us reflect on our ties to the bigger, wider world. Give it a try yourself. Observe what you feel and what comes to mind. It might feel uncomfortable and awkward at first. But eventually, you might be surprised to see how a greater sense of purpose and meaning in life - how your WHY - improves and sustains your health and resilience in all aspects of life.

Discovering Your "Why" for Being Healthy: A Guide to Understanding Your Motivation

I must admit, I am "heavy" on helping you to understand your WHY. And I cannot disagree with Friedrich Nietzsche, who famously said: “He...

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***The following blog article is based on personal experiences and research. It is important to consult with a healthcare professional before making any significant changes to your diet or exercise routine. The Link Between Weight Loss and Happiness Weight loss is often seen as a means to achieve happiness and fulfilment. We are bombarded with images of slim and toned bodies, and society often equates being thin with being happy. However, the connection between weight loss and happiness may not be as straightforward as it seems. While shedding excess weight can certainly boost your self-esteem and confidence, true happiness goes beyond the number on the scale. Understanding that weight loss alone does not guarantee lasting joy is crucial. Happiness comes from within. Most of the time. Body image plays a significant role in the weight loss journey. Society's unrealistic beauty standards can lead to a negative perception of our bodies, which can hinder our progress and self-acceptance. It is important to remember that beauty comes in all shapes and sizes, and what matters most is how we feel in our skin. When embarking on a weight loss journey, it is crucial to focus on our overall well-being rather than striving for an idealised body image. By shifting our mindset to focus on health and self-care, we can find joy in the process of improving our physical and mental well-being. Understanding the Dangers of Dieting and Disordered Eating Dieting has become a common approach to weight loss, but it often leads to a cycle of restriction and deprivation. Many diets are unsustainable and can have negative effects on our physical and mental health. Moreover, they can contribute to the development of disordered eating . Disordered eating is characterised by unhealthy relationships with food, such as extreme dieting or binge eating, which may lead to a full-blown eating disorder if this behaviour is not addressed on time. Not only can it take a toll on our physical health, but it can also affect our emotional well-being. It is important to acknowledge the potential risks associated with dieting and instead, adopt a balanced approach to weight loss that prioritises nourishing our bodies rather than depriving them. Instead of choosing fad diets or extreme measures, it is crucial to adopt sustainable and healthy approaches to weight loss. This involves making lifestyle changes that can be maintained in the long run . A nutritious and balanced diet, combined with regular physical activity, is key to achieving and maintaining a healthy weight. It is essential to focus on nourishing our bodies with whole, unprocessed foods and finding joy in physical activities that we enjoy. By making gradual changes and setting realistic goals, we can create a sustainable and healthy lifestyle that supports our weight loss journey. The Importance of Self-Love and Acceptance in the Weight Loss Process Self-love and acceptance are vital components of any weight loss journey. It is crucial to embrace and love ourselves at every stage, regardless of our current weight or body shape. Our worth is not determined by the number on the scale, but rather by our inherent value as individuals. Practising self-love involves treating ourselves with kindness, compassion, and respect. It means celebrating our bodies for their strength and resilience, rather than focusing on perceived flaws. It means finding joy in the process of weight loss and appreciating the progress we make along the way (however small). How do you maintain a positive mindset during the weight loss journey? It is normal to face challenges and setbacks, but it is how we respond to them that makes all the difference. Here are a few tips to help you stay positive and motivated: Set realistic goals. Surround yourself with support. Practice gratitude. Celebrate non-scale victories. Practice self-care. And What about Sweating it Out? Exercising might help you burn extra calories, but, in reality, it does so much more for your health. Regular physical activity can boost our mood, increase energy levels and change how we perceive our bodies. Engaging in activities that we enjoy and that align with our values is key to making exercise a sustainable part of our lives. Whether it's dancing, swimming, hiking or yoga, an activity should bring you joy. Exercise should not be seen as a punishment but rather as a way to nourish and strengthen our bodies. Nurturing a Healthy Relationship with Food for Long-Term Success Developing a healthy relationship with food is essential for long-term success in weight maintenance. Instead of viewing food as the enemy, we should see it as a source of nourishment and pleasure. Practising mindful eating through listening to the hunger and fullness cues can help us reconnect with our bodies. By paying attention to our body's signals and eating intuitively, we can develop a healthier relationship with food and make choices that support our overall well-being. Celebrate the small victories along the way. Rather than solely focusing on the end goal, finding joy in the everyday moments can make the journey more meaningful. Take time to acknowledge and celebrate your progress, no matter how small it may seem. Be proud of the choices you make that support your well-being. Embracing the journey and finding joy in the process is what will ultimately lead to lasting happiness and fulfilment. Seeking Professional Support on Your Weight Loss Journey Embarking on a weight loss journey can be overwhelming, and seeking professional help and support can make all the difference. Nutritional Therapy and Health Coaching are valuable resources that can help uncover the real reasons behind your weight loss struggles. A Nutritional Therapist can provide you with personalised guidance on diet and lifestyle changes, whereas health coaching focuses on mindset and behaviour change, helping you overcome barriers and create sustainable habits for long-term success. Ready to uncover the real reasons behind your weight loss struggles? Book a free discovery call today!

Discovering the Path to Lasting Joy: Unveiling the Hidden Truths Behind Weight Loss

***The following blog article is based on personal experiences and research. It is important to consult with a healthcare professional...

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Have you ever wondered if your digestive issues could influence your eating habits – or vice versa? For many individuals with Irritable Bowel Syndrome (IBS), the relationship between gut health and food choices is far more complex than it may seem on the surface. In this eye-opening exploration of "Disordered Eating and IBS: What You Need to Know,"  we'll delve into the intricate dance between gastrointestinal symptoms and eating behaviours. From orthorexia to the challenges of maintaining a balanced diet while managing IBS, we'll uncover crucial insights that both nutrition professionals and IBS patients need to understand. Prepare to gain a fresh perspective on: The hidden ways IBS symptoms can trigger disordered eating patterns The surprising connection between dietary restrictions and orthorexia Practical strategies for fostering a healthy relationship with food, even in the face of challenging digestive issues The truth about IBS onset later in life Whether you're a healthcare provider seeking to support your patients or someone struggling to navigate the complex world of IBS, this post will empower you with knowledge and hope. Let's embark on this journey to better digestive health and a more positive relationship with food – together. The Complex Relationship Between IBS and Eating Behaviours Irritable Bowel Syndrome (IBS) and eating behaviours are intricately linked, creating a complex relationship that significantly impacts patients' lives. Many individuals with IBS associate their symptoms with food intake, believing certain foods may trigger or worsen their condition 1 . This connection often leads to a challenging relationship with food, affecting both physical and mental well-being. How IBS Affects Food Choices The impact of IBS on food choices is substantial. Research has shown that a diet low in fermentable oligo-, di-, monosaccharides, and polyols (FODMAPs) can be effective in alleviating gastrointestinal symptoms in IBS patients 1 . Additionally, diets high in fat and spicy foods are thought to provoke gastrointestinal symptoms 1 . These findings have led many IBS sufferers to modify their diets, often without professional guidance. A study found that individuals with irregular eating habits were 3 times more likely to suffer from IBS than those with regular eating habits 1 . This statistic highlights the importance of consistent meal patterns in managing IBS symptoms. Certain food categories have been found to have a significant relationship with IBS. Fruits, vegetables, legumes, and tea were notably associated with IBS symptoms 1 . However, other food categories such as noodles, canned foods, pickled foods, sweetmeats, milk, coffee, and carbonated drinks showed no statistically significant differences in preference between IBS and non-IBS groups 1 . Fear of Eating in IBS Patients For many IBS sufferers, eating becomes a source of anxiety and fear. The constant worry about the potential consequences of food consumption can lead to a complicated relationship with eating. Many people report being afraid to eat in general or in public, constantly fretting over every ingredient in their food and drinks 2 . This fear can lead to restrictive eating behaviours. Individuals often engage in a process of trial and error to identify trigger foods, which can result in unnecessarily limited diets 2 . While this approach may provide a sense of control, it can also lead to nutritional deficiencies and a poorer quality of life 3 . The Role of Food Avoidance Food avoidance is a common strategy employed by IBS patients to manage their symptoms. More than half of IBS patients have self-reported food intolerances, with symptoms often occurring within three hours after eating 3 . Gas problems and abdominal pain are the most frequently reported symptoms associated with food intake 3 . While food avoidance may provide short-term relief, it can have long-term consequences. People who excessively restrict their diets may be at risk of developing disordered eating patterns. These patterns can progress to the point where individuals are afraid to eat a wide variety of foods, resulting in weight loss, malnutrition, or significant psychosocial impairment 4 . It's crucial to note that while dietary modifications can be beneficial, they should be approached cautiously and preferably under professional guidance. The long-term effects of highly restrictive diets, such as the low FODMAP diet , on gut microbiota remain unclear, and they are not recommended for long-term adherence or asymptomatic populations 3 . In conclusion, the relationship between IBS and eating behaviours is multifaceted, involving physiological responses, psychological factors, and dietary choices. Understanding this complex interplay is crucial for the effective management of IBS and maintaining a healthy relationship with food. Recognising Disordered Eating Patterns in IBS Individuals with Irritable Bowel Syndrome (IBS) often develop disordered eating patterns as a way to manage their symptoms. These behaviours can range from skipping meals to following overly restrictive diets. Research shows that up to 90% of people with IBS avoid specific foods to reduce or prevent their symptoms 1 . This avoidance can lead to a complicated relationship with food, where the fear of eating and its potential consequences becomes overwhelming. Disordered eating behaviours in IBS patients may include: Irregular eating habits Skipping meals, especially at work or school Implementing self-driven dietary restrictions Binge eating, often followed by purging Excessive use of laxatives It's crucial to note that disordered eating behaviours are distinct from eating disorders. While eating disorders are characterised by severe disturbances in eating behaviours and associated distressing thoughts and emotions, disordered eating refers to disrupted or atypical eating patterns 2 . Screening Tools for Disordered Eating Recognising disordered eating patterns in IBS patients is essential for proper management and prevention of more serious eating disorders. Healthcare professionals use various screening tools to identify potential issues. The SCOFF questionnaire is a simple, five-question test designed for non-professionals to assess the possible presence of an eating disorder 3 . It includes questions such as: Do you make yourself sick because you feel uncomfortably full? Do you worry you have lost control over how much you eat? Have you recently lost more than one stone in 3 months? Do you believe yourself to be fat when others say you are too thin? Would you say that food dominates your life? A score of two or more positive answers indicates a likely case of an eating disorder and should prompt further assessment 3 . For more specific screening, the nine-item ARFID screen (NIAS) can be used, although its validity in the GI patient population is still being established 4 . Differentiating Between IBS Management and Disordered Eating Distinguishing between appropriate IBS management strategies and disordered eating can be challenging. While dietary modifications are often necessary for symptom control, they can sometimes progress into harmful restrictive practices. Red flags that may indicate disordered eating rather than appropriate IBS management include: Progressive restriction within an already restrictive diet Refusal to reintegrate foods during a reintroduction protocol Discordance between clinical presentation and actual symptoms Evidence of body dysmorphia Lack of concern about a severely restrictive diet or weight loss 4 It's important to remember that disordered eating and IBS can coexist, complicating the clinical picture. A multidisciplinary approach involving gastroenterologists, psychiatrists, psychologists, and nutritionists is often necessary for effective treatment 4 . Clinicians should be aware of the high prevalence of disordered eating in IBS patients, with studies showing rates of 15% to 25% compared to 3% in non-IBS patients 4 . This awareness is crucial when considering therapeutic diets in IBS management, as the risks and benefits of restrictive diets should be carefully weighed against non-diet therapies 5 . Orthorexia: When Healthy Eating Goes Too Far Orthorexia is a type of disordered eating characterised by an obsessive focus on "healthy" or "clean eating" . Unlike other eating disorders, individuals with orthorexia may not necessarily be preoccupied with their weight or engage in caloric restriction. Instead, they experience debilitating anxiety when deviating from their self-imposed "healthy eating" rules and exhibit extreme rigidity surrounding food choices 6 . People with orthorexia often eliminate entire food groups , fearing that certain foods may negatively impact their health. Commonly avoided items include gluten, dairy products, refined sugars, meats, processed foods, and various oils 6 . This fixation on "clean eating" can lead to distress and disordered eating patterns, despite being often praised in social circles and even by healthcare professionals 6 . Orthorexia vs. Healthy IBS Management While dietary modifications are often necessary for managing Irritable Bowel Syndrome (IBS) symptoms, there's a fine line between healthy management and orthorexic tendencies. Recent studies have shown that individuals with severe food avoidance and restriction in IBS experience more severe symptoms, including overall reduced quality of life, and reduced nutrient intake 7 . Up to 90% of people with IBS avoid specific foods to reduce or prevent their symptoms. When these restrictions become excessive, it may indicate a progression towards orthorexia 1 . The use of restrictive therapeutic diets in gastrointestinal conditions has raised concerns about potentially increasing orthorexic traits 7 . While limited data exists on the prevalence of orthorexia in patients with gastrointestinal conditions, recent studies suggest a possible association between functional gastrointestinal symptoms and orthorexic behaviours 8 . Red Flags for Orthorexia in IBS Clients Identifying orthorexia in IBS patients can be challenging, as some level of dietary restriction is often necessary for symptom management. However, there are several red flags to watch out for: Attaching rigid labels to food (good/bad, healthy/unhealthy, clean/toxic) Being overly critical or hypervigilant about ingredients and food preparation methods Spending excessive time on grocery shopping and food preparation Avoiding social situations where control over food sourcing is limited 6 Progressive restriction within an already restrictive diet Refusal to reintegrate foods during a reintroduction protocol Discordance between clinical presentation and the severity of dietary restriction Evidence of body dysmorphia Lack of concern about a severely restrictive diet or weight loss 1 A recent study found that the relationship between functional gastrointestinal symptoms and orthorexic behaviours was partially mediated by health anxiety 8 . This suggests that the increased attentional focus on bodily processes and altered pain responses in IBS patients may contribute to the development of orthorexic patterns 8 . Given these findings, healthcare professionals must screen for orthorexic tendencies before recommending dietary modifications for IBS management. This is particularly important as the use of dietary therapies may inadvertently lead to increased orthorexic behaviours 7 . By being aware of these red flags and understanding the potential risks, clinicians can better support IBS patients in maintaining a balanced approach to their diet and overall health. Strategies for Maintaining a Healthy Relationship with Food Mindful Eating Mindful eating is a powerful tool for individuals with IBS to manage their symptoms and improve their relationship with food. This practice involves eating in a state of non-judgmental awareness, focusing on the mind-body connection during meals 9 . By implementing mindful eating techniques, people can desensitise hunger and satisfaction cues, potentially alleviating digestive disturbances attributed to stress 9 . One key aspect of mindful eating is eating slowly . Thoroughly chewing food aids in breaking it down into absorbable components through mechanical and enzymatic actions. This process not only promotes better digestion but also fosters awareness of internal signals 9 . Engaging all senses while eating, such as smelling and seeing food, is equally important in the mindful eating experience 9 . Balancing Nutrition and Symptom Management For individuals with IBS, maintaining a healthy relationship with food often involves striking a balance between proper nutrition and symptom management. The first step in reducing IBS symptoms is to follow a healthy, balanced diet 10 . This includes consuming foods from each food group in daily routines, as guided by the Eatwell Guide 10 . Dietary modifications may be necessary based on individual symptoms. A lower-fibre diet can benefit those with diarrhoea, while a higher fibre intake may help with constipation 10 . It's crucial to stay hydrated, aiming for at least 8 cups or glasses (1.5 to 2 litres) of fluid per day, especially when increasing fibre intake or experiencing diarrhoea 10 . Seeking Support from Healthcare Professionals Collaborating with healthcare professionals is essential in developing effective strategies for maintaining a healthy relationship with food. Nutritional therapists and dietitians play a crucial role in this process. They can work with individuals to set realistic expectations, educate them about worst-case scenarios if a 'forbidden' food is consumed, and help focus on what can be eaten rather than what cannot 11 . This approach can improve overall dietary diversity and address diet-related anxiety, which may have beneficial downstream effects on gastrointestinal symptoms 11 . For patients with more severe food-related fears, referral to a specialist eating disorder practitioner is recommended 11 . In cases where psychological symptoms are moderate to severe, a gentle approach to dietary changes, such as a 'bottom-up' low FODMAP diet, might be more appropriate 11 . Addressing Underlying Psychological Factors Psychological factors play a significant role in IBS and can impact an individual's relationship with food. Stressful life events, maladaptive behaviours, and dysfunctional cognitions can all contribute to IBS symptoms 12 . Cognitive Behaviour Therapy (CBT) has proven to be an efficacious and durable treatment for anxiety, depression, and obsessional fears related to IBS 12 . CBT for IBS focuses on understanding the links between symptom-related stimuli, experiences of fear, and the development of avoidance behaviours. Through therapist-assisted gradual exposure, patients can learn to tolerate minor pain or discomfort without resorting to maladaptive behaviours 12 . This process helps identify catastrophic thoughts and develop more realistic, alternative thoughts to cope with IBS symptoms 12 . Conclusion Understanding the intricate relationship between IBS and eating behaviours is crucial to maintaining overall health and well-being. The complex interplay between gastrointestinal symptoms and disordered eating patterns has a significant impact on people's lives, affecting both physical and mental health. By recognising the signs of disordered eating and orthorexia, individuals with IBS can take steps to develop a healthier relationship with food while managing their symptoms effectively. Adopting mindful eating practises, balancing nutrition and symptom management, and seeking support from healthcare professionals are key strategies to navigate this challenging terrain. These approaches, combined with addressing underlying psychological factors, can improve the quality of life for those living with IBS. Remember, the journey to a healthier relationship with food is ongoing, and seeking help  along the way is okay. References [1] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6589841/ [2] - https://dieteticallyspeaking.com/the-link-between-disordered-eating-and-ibs/ [3] - https://www.medicalnewstoday.com/articles/ibs-and-eating-disorders [4] - https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/eating-diet-nutrition [5] - https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/diet-lifestyle-and-medicines/ [6] - https://www.eatingrecoverycenter.com/resources/warning-signs-orthorexia [7] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9541631/ [8] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8964559/ [9] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7219460/ [10] - https://www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/irritable-bowel-syndrome-ibs/managing-irritable-bowel-syndrome-ibs/ [11] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10237074/ [12] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525441/

Disordered Eating and IBS: What You Need to Know

Have you ever wondered if your digestive issues could influence your eating habits – or vice versa?

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Eating disorders are serious health conditions that can have detrimental effects on both physical and mental well-being. They are characterized by disturbances in eating behaviours and a distorted perception of food, weight, and body shape. While eating disorders such as anorexia nervosa, bulimia nervosa and binge-eating disorder are well-known, there is another category that lies on a spectrum between normal eating and a full-blown eating disorder. This is known as disordered eating. Disordered eating encompasses a range of symptoms and behaviours related to eating disorders but at a lesser frequency or lower level of severity. It may include restrictive eating, compulsive eating, irregular or inflexible eating patterns and dieting, which is one of the most common forms of disordered eating. The Risks of Disordered Eating and Dieting Disordered eating behaviours, particularly dieting, are significant risk factors for the development of eating disorders. Eating disorders are severe and life-threatening mental illnesses that require professional intervention. Restricting food intake can have profound effects on the body, leading to changes in metabolism and triggering overeating and binge-eating behaviours. Additionally, dieting is associated with various mental health concerns, including depression and anxiety. The impact of disordered eating goes beyond the physical realm. It can negatively affect a person's quality of life, making it harder to cope with stressful situations. Feelings of guilt and shame are common among individuals with disordered eating habits. Binge eating or deviating from a restrictive diet can trigger these emotions, leading to a cycle of self-criticism and low self-esteem. Consequently, individuals may isolate themselves from social situations involving food, contributing to social withdrawal and diminished self-confidence. The Diet Myth: Understanding the Vicious Cycle Dieting plays a significant role in the development and maintenance of eating disorders. Many eating disorders are perpetuated by what is known as the "diet cycle." This cycle illustrates how restrictive eating and subsequent breaking of the diet rules can lead to negative emotions and a resolve to "do better," ultimately restarting the cycle. The diet cycle typically follows these stages: Diet/Restriction: a person limits their food intake in quantity or by excluding specific foods or food groups. Deprivation: the body and mind respond to food restriction by slowing down the metabolism, increasing appetite and intensifying cravings for the restricted foods. This stage often involves feelings of deprivation, irritability and fatigue. Breaking the Diet Rule: the diet rules are inevitably broken, as the body craves and needs the restricted foods. This often results in overeating or binge eating. Emotional Impact: breaking the diet rule triggers feelings of guilt, low self-esteem and negative body image. Individuals may perceive themselves as failures lacking willpower. Dissatisfaction with Weight or Shape: the emotional impact leads to a renewed determination to "do better" and often prompts a return to dieting or restriction, perpetuating the cycle. The Risks of Disordered Eating and Dieting Disordered eating poses severe risks to an individual's physical and mental health. It can lead to the development of clinically diagnosed eating disorders, such as anorexia nervosa, bulimia nervosa, binge eating disorder or other specified feeding and eating disorders (OSFED). Disordered eating can result in various health complications, including osteoporosis or osteopenia (reduced bone density), fatigue, gastrointestinal problems, headaches and muscle cramps. What are the Signs of Disordered Eating? One of the signs of disordered eating is rapid weight loss . People who are struggling with disordered eating may go to great lengths to shed pounds, often resorting to restrictive diets or excessive exercise. This obsession with weight loss becomes all-consuming and it can be a clear indication that something is not right. Another sign of disordered eating is an unhealthy preoccupation with food and diet . Individuals may become fixated on counting calories, meticulously tracking every bit of food that enters their mouth. They may also develop irrational fears of certain foods or food groups, leading to a highly restrictive and unbalanced diet. This constant preoccupation can cause anxiety and guilt around food. Binge eating is another sign of disordered eating. People who engage in binge eating episodes often feel a loss of control over their eating habits and consume large quantities of food in a short period of time, leading to feelings of guilt and shame. Disordered eating can have serious consequences on physical health, including nutrient deficiencies and hormonal imbalances. Changing Disordered Eating Behaviors The good news is that it is possible to change disordered eating behaviours, even if they have persisted for years. With the right support and treatment, behaviour change is achievable. Seeking help is crucial, as disordered eating and dieting are key risk factors for the development of eating disorders. Early intervention is the most effective preventative measure against the progression of disordered eating into a full-blown eating disorder. Remember, CHANGE is possible. Seeking support from healthcare professionals and therapists who specialise in treating disordered eating can make a significant difference in recovery and overall well-being. Remember, you are not alone in this battle , and there is help available to support you on your journey towards a healthier relationship with food, emotions and thoughts References: Qian J, Wu Y, Liu F, Zhu Y, Jin H, Zhang H, Wan Y, Li C, Yu D. An update on the prevalence of eating disorders in the general population: a systematic review and meta-analysis. Eating and Weight Disorders-Studies on Anorexia, Bulimia and Obesity. 2021:1-4. Samuels KL, Maine MM, Tantillo M. Disordered eating, eating disorders, and body image in midlife and older women. Current psychiatry reports. 2019 Aug;21:1-9. Wilksch SM, O'Shea A, Ho P, Byrne S, Wade TD. The relationship between social media use and disordered eating in young adolescents. International Journal of Eating Disorders. 2020 Jan;53(1):96-106.

Do I Have Symptoms of Disordered Eating?

Learn about the spectrum of disordered eating, its risks, the signs and symptoms of disordered eating and how it can impact your health.

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Have you ever wondered why some wounds remain hidden, even from those closest to us? In the intricate tapestry of mental health, eating disorders often intertwine with the threads of trauma, creating a complex pattern that many struggle to unravel. "Eating Disorders and Trauma: Breaking the Silence"  isn't just a title—it's a call to action. As we peel back the layers of shame and secrecy, we uncover a truth that's both unsettling and empowering: the connection between our past experiences and our relationship with food is profound and often misunderstood. In this exploration, we'll shine a light on the shadows where cognitive distortions lurk and examine how cultural factors can either perpetuate or heal these conditions. Whether you're a mental health professional seeking new insights, a family member trying to understand, or someone grappling with these issues personally, this journey is for you. Are you ready to challenge the silence and embrace a new understanding? Let's begin this crucial conversation together. The Neurobiology of Trauma and Eating Disorders The intricate relationship between trauma and eating disorders has its roots in the complex workings of the brain. Research has shed light on the neurobiological underpinnings of these conditions, revealing how traumatic experiences can alter brain function and contribute to the development of eating disorders. Brain Structure Alterations Trauma and eating disorders can have a significant impact on brain structure. Studies have shown that individuals with eating disorders, such as anorexia nervosa and bulimia, often exhibit specific neurobiological differences compared to those without these conditions. These variances affect not only eating behaviours but also mood, personality, anxiety levels, and decision-making processes. Neurotransmitter Imbalances Neurotransmitters, the chemical messengers in the brain, play a crucial role in the development and maintenance of eating disorders. Research indicates that chemical imbalances within the brain can have a substantial effect on the behaviour, recovery, and reactions of those with eating disorders. Serotonin Serotonin, also known as 5-hydroxytryptophan, is a neurotransmitter that helps regulate mood, feelings of well-being, and happiness. It also impacts sleep, eating, and digestion. Geneticists have found that people with anorexia are more likely to carry a variant of the 5HT2A receptor, which is thought to increase the amount of serotonin in the non-starved state. This overproduction of serotonin can lead to a continual state of acute stress and anxiety. Dopamine Dopamine, another crucial neurotransmitter, is associated with pleasure, reward, and motivation. In individuals with anorexia, a leading hypothesis suggests that the disorder is linked to an overproduction of dopamine. This excess can lead to anxiety, harm avoidance, hyperactivity, and the ability to go without pleasurable things like food. Cortisol Cortisol, a steroid hormone that helps regulate stress response, immune function, and metabolism, can be chronically elevated in people with eating disorders due to starvation. This increased cortisol can result in decreased appetite, as it inhibits the release of appetite stimulants. Epigenetic Changes Epigenetics, which studies how environmental factors can influence gene expression without altering the DNA sequence, has emerged as a promising field in understanding eating disorders. Epigenetic processes are dynamically influenced by environmental stimuli such as stress, nutritional status, and medication intake 2 . These changes are highly relevant to eating disorders as they represent potential mechanisms that connect genetic predisposition with environmental factors like stress, nutrition, and traumatic events 2 . Research has shown that early life stress, often associated with eating disorders, can lead to epigenetic changes 3 . However, empirical evidence confirming this association in humans is limited due to the low availability of brain tissue and the scarcity of large longitudinal studies 3 . Epigenome-wide association studies (EWASs) have emerged as a promising avenue for future research. These studies analyse DNA methylation across the genome in patients with eating disorders to identify potential disease-relevant changes in gene regulation 2 . To date, five EWASs on anorexia nervosa have been published, suggesting the potential reversibility of malnutrition-induced epigenetic changes once patients recover 2 . Understanding these neurobiological aspects of eating disorders and trauma can pave the way for more effective treatments and interventions. As research in this field continues to advance, it holds the potential to aid in disentangling the molecular genetic pathways that contribute to the development and progression of these complex conditions 3 . Emotion Regulation in Traumatised Eating Disorder Patients Emotion regulation plays a crucial role in the development and maintenance of eating disorders, especially in individuals with a history of trauma. The ability to identify and modulate emotional experiences has emerged as a potential transdiagnostic therapeutic target for eating disorder patients 4 . Alexithymia Alexithymia, characterised by difficulty in identifying and describing feelings, has a strong association with eating disorders. Research has shown that eating disorder patients are more likely to exhibit alexithymia compared to the general population 5 . This connection has significant implications for treatment outcomes, as difficulty in identifying feelings can act as a negative prognostic factor in the long-term outcomes of eating disorders 5 . The relationship between alexithymia and eating disorders is complex. Even when food-related abnormal behaviours have subsided, eating disorder patients may continue to score high on measures of alexithymia 5 . This suggests that alexithymia may be a persistent trait in individuals with eating disorders, rather than a temporary state linked to disordered eating behaviours. Interestingly, the cognitive component of alexithymia does not appear to be directly related to eating disorders 5 . This has led researchers to propose that the relationship between eating disorders and alexithymia may be mediated by a third factor, such as affective disorders 5 . Distress Tolerance Distress tolerance, defined as the ability to navigate stressful situations without becoming emotionally dysregulated, is a crucial skill for individuals with eating disorders. People with low distress tolerance can become easily overwhelmed by stressors and may turn to harmful coping mechanisms, including disordered eating behaviours 6 . Many eating disorder behaviours can manifest during times of emotional distress. For example, some individuals may use food for comfort during emotionally overwhelming periods, while others might engage in compulsive or intense exercise to quiet negative emotions 6 . Developing distress tolerance skills can help build better ways of regulating intense emotions , enabling individuals to cope more effectively with difficult situations. These skills can help someone return to a state of emotional equilibrium more quickly, encouraging more measured thoughts and behaviours 6 . Emotional Avoidance Emotional avoidance is a common coping mechanism used by individuals with eating disorders, particularly those with a history of trauma. Eating disorder symptoms often serve as a means of escaping or reducing awareness of traumatic experiences and associated emotions 7 . Research has shown that approximately 75% of women enrolled in residential treatment for eating disorders admit to experiencing some form of trauma, with 50% having a history of post-traumatic stress disorder (PTSD) 7 . This high prevalence underscores the significant role that trauma plays in the development and maintenance of eating disorders. Eating disorders often develop as a coping mechanism or means of self-protection following traumatic experiences. The behaviours associated with these disorders can serve as a way to control one aspect of an individual's life when they feel powerless or out of control due to past trauma 7 . To address these complex issues, treatment approaches often focus on uncovering the emotions associated with traumatic events. Dialectical Behaviour Therapy (DBT) has emerged as a promising approach for addressing both emotion regulation difficulties and trauma-related symptoms in individuals with eating disorders 7 . The Role of Shame in Trauma and Eating Disorders Shame plays a significant role in the development and maintenance of eating disorders, particularly in individuals with a history of trauma. This deep-seated emotion can have a profound impact on one's self-worth and behaviour, often leading to destructive patterns of thought and action. Origins of Shame Shame is a complex emotion that stems from a variety of sources, often rooted in early life experiences. For many individuals with eating disorders, shame originates from childhood trauma or adverse parenting styles 8 . These early experiences can shape a person's self-perception and contribute to the development of shame-based beliefs. Childhood trauma, including neglect, physical abuse, and sexual abuse, has been identified as a risk factor for developing eating disorders 9 . These traumatic experiences can lead to a perceived loss of control, which individuals may attempt to regain through disordered eating behaviours 9 . Research has shown that childhood sexual abuse (CSA) is linked to the development of eating disorders, as it can significantly affect one's identity and body image 9 . In cases where individuals don't report severe trauma, factors such as critical or demanding parents and experiences of bullying at school can contribute to the development of shame and perfectionism 8 . These early shame experiences can become encoded as traumatic memories, eliciting symptoms of intrusion, hyperarousal, and avoidance 10 . Maintaining Factors Shame acts as a powerful maintaining factor in eating disorders, creating a cyclical relationship between negative self-perception and disordered eating behaviours. This cycle can be particularly challenging to break, as shame often touches all aspects of an individual's life, leading to feelings of worthlessness and a sense of being 'second rate' in comparison to others 8 . One of the key ways shame perpetuates eating disorders is through the development of shame scripts . These are internalised, self-deprecating stories that individuals carry with them, often involving recurring thoughts such as "I'm not good enough" or "I'm unlovable" 11 . These deeply ingrained beliefs can dictate behaviours, decisions, and interactions with the world. In the context of eating disorders, shame scripts can fuel cycles of shame and guilt. They may tell individuals that they deserve suffering or punishment and that their worth is tied to their ability to control their eating or appearance 11 . This creates a destructive cycle where eating disorder behaviours serve as both a coping mechanism and a reinforcement of the shame script. Perfectionism , often closely linked with shame, can also play a significant role in maintaining eating disorders. Individuals may strive for perfectionism in every area of life, including diet, exercise regime, and body shape, in an attempt to alleviate feelings of shame and feel 'good enough' 8 . However, this pursuit of perfection is often unachievable, leading to intense feelings of shame when standards are not met, thus perpetuating the cycle. Shame-Based Interventions Recognising the central role of shame in eating disorders has led to the development of shame-based interventions. These approaches aim to address the underlying shame and trauma that contribute to disordered eating behaviours. One important aspect of these interventions is working directly with shame memories, focusing on diminishing their traumatic nature and reconstructing their central meaning to self-identity 10 . This can help individuals develop a more compassionate and balanced self-perception. Practitioners may also focus on addressing the impact of early shame experiences involving peers and other social agents. These experiences can become traumatic memories central to self-identity and contribute to perceptions of inferiority and core psychopathology features in eating disorder patients 10 . Additionally, interventions may target the development of healthier coping mechanisms for emotional distress. Many individuals with eating disorders report using food restriction as a way to convert emotional pain into physical pain, which they feel is easier to manage 8 . By addressing these underlying emotional regulation difficulties, interventions can help individuals develop more adaptive ways of coping with distress. Trauma-Related Cognitive Distortions in Eating Disorders Trauma and eating disorders often intertwine, creating a complex web of cognitive distortions that can perpetuate disordered eating behaviours. Understanding these distortions is crucial for effective treatment and recovery. Core Beliefs Core beliefs play a significant role in the development and maintenance of eating disorders, especially in individuals with a history of trauma. These deeply ingrained assumptions about ourselves, others, and the world around us often develop in childhood and can have a profound impact on our thoughts and behaviours 12 . Research has shown that individuals with eating disorders tend to have more negative core beliefs compared to those without such disorders. A study involving 106 subjects with eating disorders and 27 without found a direct relationship between the type and severity of eating disorders and core beliefs. Participants with anorexia and bulimia were found to have the highest number of maladaptive beliefs 12 . Some common negative core beliefs associated with eating disorders include: Defectiveness/shame Insufficient self-control Failure to achieve Emotional deprivation Abandonment/instability These beliefs can act as philtres, causing individuals to pay attention to information that supports their negative self-perceptions while ignoring evidence to the contrary 13 . Thought Suppression Thought suppression is a common cognitive distortion in individuals with eating disorders and a history of trauma. This involves attempting to push away or avoid unwanted thoughts and emotions, often related to traumatic experiences or negative self-perceptions. Research has shown that thought suppression can be counterproductive, leading to an increase in the very thoughts and emotions one is trying to avoid. In the context of eating disorders, this can manifest as: Binge eating to reduce overwhelming emotions Purging to escape negative thoughts about oneself and feelings of shame A study conducted at the University of London found that the frequency of binge eating was connected to beliefs about emotional inhibition, while vomiting was linked to beliefs about defectiveness and shame 12 . Cognitive Restructuring Techniques Cognitive restructuring is a key component of Cognitive Behavioural Therapy (CBT), which has been shown to be effective in treating eating disorders 14 . This process involves identifying and challenging negative thought patterns and core beliefs, replacing them with more balanced and realistic perspectives. Some cognitive restructuring techniques used in the treatment of eating disorders include: Challenging dietary rules: Identifying and behaviorally challenging rigid food-related rules, such as not eating after 8 p.m. or avoiding certain food groups. Developing continuum thinking: Replacing all-or-nothing thinking with more nuanced perspectives. Using behavioural experiments: Encouraging individuals to test their beliefs about food and weight gain through controlled experiments. Keeping food records: Documenting eating habits, thoughts, and feelings to identify patterns and triggers. Exposure to fear foods: Gradually reintroducing foods that the individual fears or avoids. These techniques help individuals to identify and modify the cognitive distortions that maintain their eating disorder. By addressing the underlying core beliefs and thought patterns, individuals can develop a healthier relationship with food, their bodies, and themselves. Interoceptive Awareness in Trauma and Eating Disorders Interoceptive awareness, the ability to perceive and interpret internal bodily sensations, plays a crucial role in the relationship between trauma and eating disorders. Individuals who have experienced trauma often struggle with maintaining a healthy connection to their bodies, which can contribute to the development and maintenance of eating disorders. Body Disconnection People with eating disorders frequently experience a lack of connection with their bodies. This disconnection can stem from various factors, with trauma being a significant contributor. Research has shown that approximately 25% of individuals with eating disorders also have post-traumatic stress disorder (PTSD). One of the symptoms of trauma is dissociation, a state of being disconnected from one's body or reality. Eating disorders often require individuals to remain disconnected from their bodies to engage in disordered eating behaviours. This disconnection goes against natural physical impulses, making it essential for individuals to detach from their bodily sensations to maintain their eating disorder patterns. Mindfulness-Based Approaches Mindfulness-based interventions have gained increasing support as effective approaches to encourage nonjudgmental acceptance of experiences 15 . These interventions emphasise skills and techniques that facilitate increased acceptance of internal experiences, including thoughts, feelings, and physical sensations 7 . Mindfulness-based treatments (MBT) can target the cognitions that initiate and maintain disordered eating 9 . By incorporating mindfulness into the treatment of eating disorders, individuals can cultivate awareness of internal experiences, facilitate self-acceptance, increase cognitive flexibility, and improve their ability to cope adaptively with emotions. One such approach is Mindfulness-Based Cognitive Therapy (MBCT), which combines techniques from cognitive behavioural therapy with mindfulness strategies. MBCT helps patients better understand and manage their thoughts and emotions, potentially freeing themselves from disordered eating patterns. Studies have shown that after MBCT, individuals experienced significant improvements in four out of five facets of mindfulness: observing, describing, nonjudging of inner experience, and nonreactivity to inner experience 16 . Additionally, MBCT has been found to improve eating behaviours, reduce depressive mood, and decrease trait anxiety 16 . Sensorimotor Psychotherapy Sensorimotor Psychotherapy (SP) is a method that draws upon the natural wisdom of the body to tap into the innate drive for healing, adaptation, and development of new capacities. This approach focuses on the body's movement, posture, and sensation to help individuals reconnect with their bodies and process trauma. SP is particularly helpful in working with the effects of trauma, relational trauma, and difficult past attachment relationships. By addressing body, emotions, and thoughts simultaneously, SP promotes physical, psychological, and spiritual well-being. The therapy is conducted in three phases: Awareness and mindfulness: Clients are guided to become aware of their current inner experiences, including memories, images, emotions, thoughts, and bodily patterns. Processing traumatic memories: Clients develop new resources to help integrate painful events from the past, using techniques such as dual awareness to address small pieces of state-specific memories without reliving the entire traumatic experience. Integration and relationship exploration: Clients address the legacy of their relationship history, including early attachment relationships with caregivers. They explore limiting beliefs, practise expressing emotions, and work on improving connexions and intimacy. By incorporating these approaches, individuals with trauma and eating disorders can begin to rebuild their interoceptive awareness, fostering a healthier relationship with their bodies and emotions. This integration of mind and body-based therapies offers a comprehensive approach to healing, addressing both the psychological and physiological aspects of trauma and eating disorders. Self-Harm and Suicidality in Traumatised Eating Disorder Patients Prevalence Rates Eating disorders are among the most lethal mental health diagnoses, with a significantly elevated risk of suicidality not only for those meeting full diagnostic criteria but also for individuals reporting body dissatisfaction and engaging in subclinical disordered eating behaviours. Nearly half of individuals with eating disorders report suicidal ideation 17 . A systematic review and meta-analysis found that, on average, 27% of patients with eating disorders have a history of self-harm 18 . The risk of self-harm is estimated to be over seven times higher in those with eating disorders compared to the general population 18 . This risk is even more pronounced in specialist eating disorder settings, where patients are approximately three times more likely to report a history of self-harm compared to those in general practice and community settings 18 . Risk Factors Several factors contribute to the increased risk of self-harm and suicidality in individuals with eating disorders, particularly those with a history of trauma. Research has consistently shown a strong association between eating disorders and self-injury among individuals who report a history of trauma and abuse, including verbal, emotional, neglectful, physical, sexual, and substance abuse 19 . Co-occurring mental health conditions, such as depression and anxiety, further elevate the risk. Individuals with eating disorders who engage in self-harm often exhibit more severe eating disorder pathology. For instance, those who reported self-injury had higher Eating Disorder Inventory scores, indicating greater severity of eating disorder symptoms 19 . Specific eating disorder behaviours, particularly those involving binge or purge behaviours (e.g., anorexia nervosa-binge/purge subtype and bulimia nervosa), have been associated with a significantly higher number of types of non-suicidal self-injury, including cutting, scratching, bruising, and burning 19 . Safety Planning Given the high risk of self-harm and suicidality in traumatised eating disorder patients, implementing effective safety planning strategies is crucial. Suicide safety planning (SSP) has emerged as a collaborative approach between service providers and individuals at risk of suicide 20 . This method was developed in response to the recognition that "contracting for safety" was largely ineffective in mitigating suicide risk 20 . SSP aligns closely with the values of person-centred care and emphasises collaboration between the healthcare provider and the patient. The process involves developing a crisis plan that the client can follow when experiencing suicidal thoughts or urges 17 . For clients with a high risk of suicidality, admission to a crisis centre or local emergency room may be indicated unless immediate action can be taken to significantly reduce risk and ensure safety 17 . Therapeutic interventions should aim to reduce pain, instil hope, foster connection, and decrease the capacity to act on suicidal thoughts 17 . It's essential to identify both internal and external protective factors during the assessment process, as these serve as buffers against acting on suicidal thoughts and urges 17 . Cultural Considerations in Trauma and Eating Disorders Racial Trauma The impact of racial and ethnic discrimination on mental health, including eating disorders, has become increasingly apparent. Research has shown that experiencing racial harassment and taunts can over-activate the stress response, leading to increased and prolonged exposure to stress hormones and oxidative stress 21 . This chronic stress can have cascading effects on both psychological and physical health. A growing body of literature has found significant associations between racial discrimination and binge eating disorder (BED), particularly among Latino and African American adults 21 . In a national study of early adolescents in the U.S., experiencing racial/ethnic discrimination was associated with higher odds of binge-eating behaviours and diagnosis, even after adjusting for confounding factors such as race, sex, nativity, parental education, and socioeconomic status 22 . The prevalence of eating disorders, such as anorexia nervosa or bulimia nervosa, differs between white individuals and people of colour 23 . Moreover, the presentation and symptoms of eating disorders are observed to be heterogeneous among racial and ethnic groups 23 . This diversity in presentation highlights the need for culturally sensitive approaches to diagnosis and treatment. Acculturation Stress Acculturation, the process of cultural change that occurs when two or more cultural identities interact, can contribute to the susceptibility of developing an eating disorder 24 . Western culture's emphasis on physical appearance and thinness can increase pressure to attain a thin body through excessive dieting and potential engagement in eating disorder behaviours 24 . The process of acculturation often involves significant stressors, including: Learning a new language Adjusting to different societal norms Navigating familial disagreements Coping with different levels of acculturation between generations within the family unit These stressors may lead to various psychological difficulties and the use of disordered eating behaviours as a coping mechanism 24 . Intergenerational conflict, resulting from an acculturation gap among family members, can be particularly challenging. While acculturation itself may not directly predict psychological distress, familial conflict due to cultural differences has been shown to contribute to increased psychological distress 24 . Culturally-Adapted Treatments Recognising the importance of cultural factors in the development and treatment of eating disorders, there is a growing emphasis on culturally-adapted interventions. Mental health professionals should aim to increase their understanding of cultural differences, acknowledge their own cultural biases and assumptions, and be willing to make changes in their thoughts, attitudes, and behaviours to address pre-existing biases and stereotypes 23 . Culturally-adapted treatments can include: Coordination with alternative medicine or community leaders Addressing potential barriers to accessing treatment, such as stigma and healthcare disparities Communicating with clients about their cultural context to better understand cultural norms and behaviours Conducting comprehensive assessments of how culture may impact eating disorders Adopting a strong therapeutic alliance through collaboration and non-judgmental approaches Recognising nuances that may impact clinical presentations Exploring the individual's social circumstances, such as family support Providing psychoeducation about eating disorders Exploring how ethnic identity, acculturation, and acculturative stress may contribute as risk or protective factors To enhance cultural competence, clinicians should consult with minority ethnicities, provide constant self-assessment, and identify resources relevant to the racial identities of their clients. The inclusion of mental health professionals from diverse backgrounds is also crucial, as they can be more sensitive to the specific therapeutic needs of cultural minority groups 23 . By recognising how culture influences the presentation of symptoms and accounting for these factors in treatment, clinicians can provide more person-centred support. Treatments can be culturally adapted in areas such as language, persons involved, metaphors, content, concepts, methods, and goals 23 . Conclusion The intricate relationship between trauma and eating disorders highlights the complex interplay of neurobiological, emotional, and cognitive factors. This exploration has shed light on the profound impact of shame, cognitive distortions, and cultural considerations in shaping these conditions. By understanding these connexions, we can develop more effective, person-centred approaches to treatment and recovery. Moving forward, it's crucial to continue breaking the silence surrounding trauma and eating disorders. This means fostering open dialogues, promoting culturally sensitive interventions, and empowering individuals to seek help. By addressing these issues with compassion and understanding, we can pave the way for healing and resilience, offering hope to those grappling with the challenging journey of recovery. References [1] - https://thebanyans.com.au/chemistry-of-eating-disorder/ [2] - https://www.nature.com/articles/s41380-024-02601-w [3] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6544542/ [4] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9291290/ [5] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3579461/ [6] - https://withinhealth.com/learn/articles/distress-tolerance-skills [7] - https://centerfordiscovery.com/blog/relationship-trauma-eating-disorders/ [8] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10087809/ [9] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7683676/ [10] - https://core.ac.uk/download/pdf/151538608.pdf [11] - https://www.sarahherstichlcsw.com/blog/shame-vs-guilt-complex-ptsd-therapy-near-me [12] - https://www.harleytherapy.co.uk/counselling/causes-eating-disorders.htm [13] - https://www.cci.health.wa.gov.au/~/media/CCI/Consumer-Modules/Break-Free-From-ED/Break-Free-From-ED---13---Core-Beliefs.pdf [14] - https://www.verywellmind.com/cognitive-behavioural-therapy-for-eating-disorders-4151114 [15] - https://www.beateatingdisorders.org.uk/get-information-and-support/get-help-for-myself/i-need-support-now/helplines/ [16] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8668447/ [17] - https://renfrewcenter.com/suicide-eating-disorders-risk-factors-assessments-interventions/ [18] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8058850/ [19] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4450853/ [20] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10189833/ [21] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10312980/ [22] - https://jeatdisord.biomedcentral.com/articles/10.1186/s40337-023-00866-0 [23] - https://www.nationalelfservice.net/mental-health/eating-disorders/eating-disorders-culturally-adapt/ [24] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10115679/

Eating Disorders and Trauma: Breaking the Silence

Have you ever wondered why some wounds remain hidden, even from those closest to us?

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How many times have you heard this from people? I feel fat. You may feel “fat”, “out of shape”, or “stressed”. And when you say you are “feeling” those things, I believe you. Most probably, you are feeling it throughout your whole body, whether you are aware of it or not. So to you, “feeling fat” (or whatever) is a feeling. It normally comes with a set of physical sensations, such as: being overly aware of the tightness of clothing; feeling heavy and sluggish; feeling bloated, or a sense of outward pressure in the stomach; feeling physically awkward in one’s movements; feeling “too large” or expansive. And, not coincidentally, many of the sensations of “feeling fat” are the same sensations as feeling, say, depressed. Or sad. Or anxious. Or self-conscious. Or embarrassed and ashamed. Or frustrated. It all gets blended up, and comes out as “feeling fat.” We “feel” what we pay attention to. So a person who “feels fat” or “feels fit” isn’t necessarily expressing an objective reality. They’re communicating a whole world of inner sensations, emotions and unconscious thoughts without realising it, most of the time. Unfortunately, It is difficult to negotiate, persuade or think your way out of a feeling problem, especially when those feelings involve physical sensations. Our perception of our bodies is subjective. But more importantly, our body perception - interoception - also shapes our experiences of the world and ourselves. What is interoception? Interoception is the sensation of the internal body states (such as hunger, fullness and physical discomfort), which plays a crucial role in the experience of our body image, emotions and feelings of fatness. Research suggests that interoceptive awareness is directly linked to body dissatisfaction and emotional regulation (Khalsa et al., 2018). Interoceptive awareness training is a technique that focuses on increasing interoceptive awareness and reducing the fear and avoidance of bodily sensations (Khalsa et al., 2018) where people learn to develop a more accurate perception of their internal states. The concept of feeling fat is complex and goes beyond a simple perception of being overweight. It involves a cognitive attribution error , where people mislabel emotional experiences and bodily sensations that fluctuate throughout the day (Fairburn, 2008). According to recent research, there is a connection between feeling fat and binge-eating symptoms (Mehak & Racine, 2021). The Connection between Emotions and Binge-Eating Emotions such as guilt, shame and disgust often accompany the perception of being "fat" or overweight and have a strong connection to binge-eating episodes (Berg et al., 2013; Schaefer et al., 2020) as a way to temporarily alleviate these emotions, associated with body image and weight. However, this reliefis followed by the same feelings of guilt, shame and disgust, as individuals may regret their lack of control and perceived failure to achieve societal standards of beauty. This negative cycle, where binge eating becomes a maladaptive coping mechanism for dealing with guilt and shame, can further perpetuate the association between feeling fat and binge eating. Nevertheless, not all individuals who feel fat engage in binge eating, as people's responses to these emotions can be different. Some may resort to restrictive eating or other disordered eating behaviours instead. The Role of Cognitive-Affective Variables in Interoception Cognitive-affective variables, such as depression (Linardon et al., 2018), anxiety and shame can influence interoceptive processes and the perception of bodily sensations (Khalsa et al., 2018). Individuals with higher levels of depression or anxiety may have a heightened sensitivity to bodily sensations, leading to a distorted perception of feeling fat independent of their actual body weight or shape. Shame, as a self-directed negative emotion, can further exacerbate the misinterpretation of bodily cues and contribute to the experience of feeling fat (Khalsa et al., 2018). Strategies for Addressing Feeling Fat and Promoting a Healthy Body Image What can you do to feel better in your own skin and minimise all those "fat" feelings? Concentrate on positive self-talk. Start developing a positive inner dialogue by promoting self-acceptance and self-love. Focus on your accomplishments, strengths, and unique qualities rather than just on your appearance or weight. For example, instead of saying, "I feel fat," reframe it as "Even If I do not feel my best today, I'm still strong and capable." Challenge unrealistic beauty standards . Beauty comes in different shapes, sizes, and forms. Unfortunately, some of them are not promoted by the media and society. Focus on nourishing your body. Eat foods you love and which love you back, whatever they might be. Move your body more. Engage in physical activities that you enjoy rather than striving for a specific body shape or size. Health is not determined by appearance but by physical, mental, emotional, and social well-being. Create a supportive environment. Search for support groups, online community or therapy where you can have open conversations about your feelings, body image, and have access to relevant resources for further support. Emphasise self-care and self-compassion. Engage in activities that bring joy and fulfilment, whether practising mindfulness, engaging in your favourite hobbies or getting enough rest. Use social media mindfully. Learn about the potential negative impact of social media on body image and self-esteem. Critically evaluate your scrolling and start to follow accounts that lift you up and not make you feel worse about yourself. Address underlying emotional issues. Recognise that body image concerns often stem from deeper emotional issues such as low self-esteem, anxiety, or past trauma. Asking for help is powerful, so consider reaching out for support through therapy or counselling. Curious to learn more? Book  a a free 30-min non-obligatory discovery call to help you get started on your journey to better health! References: Anderson, L. M., Hall, L. M. J., Crosby, R. D., Crow, S. J., Berg, K. C., Durkin, N. E., Engel, S. G., & Peterson, C. B. (2022). “Feeling fat,” disgust, guilt, and shame: Preliminary evaluation of a mediation model of binge-eating in adults with higher-weight bodies. Body Image, 42, 32–42. https://doi.org/10.1016/j.bodyim.2022.05.008 Levinson, C. A., Williams, B. M., & Christian, C. (2020). What are the Emotions Underlying Feeling Fat and Fear of Weight Gain? Journal of Affective Disorders, 277. https://doi.org/10.1016/j.jad.2020.08.012 Linardon, J., Susanto, L., Tepper, H., & Fuller-Tyszkiewicz, M. (2020). Self-compassion as a moderator of the relationships between shape and weight overvaluation and eating disorder psychopathology, psychosocial impairment, and psychological distress. Body Image, 33, 183–189. https://doi.org/10.1016/j.bodyim.2020.03.001 Mehak, A., & Racine, S. E. (2020). Understanding “feeling fat” and its underlying mechanisms: The importance of multimethod measurement. International Journal of Eating Disorders, 53(9), 1400–1404. https://doi.org/10.1002/eat.23336

Feeling Fat: Understanding the Complexities of Body Image and Emotions

How many times have you heard this from people? I feel fat. You may feel “fat”, “out of shape”, or “stressed”. And when you say you are...

Read More
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