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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 I found something unexpected: many beliefs about health and dietary choices stem from outdated science or misunderstood research.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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Bariatric surgery might seem like the ultimate solution for weight loss, but the real work begins after leaving the operating room. Many patients discover that managing their relationship with food after the procedure brings unexpected challenges. Studies show that 30% of patients face disordered eating patterns after adapting to their post bariatric surgery diet. These challenges include following portion sizes and developing unhealthy eating behaviours. The physical changes from surgery create impressive results, yet the psychological aspects of eating habits need equal attention. This article outlines five key strategies to help you build a healthy relationship with food after bariatric surgery. You'll find practical tips, expert insights, and proven approaches that have helped people succeed in this crucial phase of their weight loss journey. Recognising Warning Signs Healthcare providers must recognise early warning signs of disordered eating after bariatric surgery, which is vital for long-term success. Research shows that disordered eating behaviours affect about 40.4% of post-surgery patients 1 . Physical symptoms of disordered eating Several physical indicators need attention: Dumping syndrome  - patients experience dizziness, sweating, and palpitations 1 Vomiting occurs frequently in 23-75% of patients, either spontaneously or self-induced 2 Restricted food choices make adequate nutrition difficult to maintain Behavioural changes to monitor Loss-of-control eating affects approximately 30.5% of patients 1 . Picking and nibbling becomes the most common problematic behaviour after surgery. About 30% of people develop this habit 3 . Night eating patterns persist in 7.8% of patients post-surgery 3 , though less frequently. Emotional red flags Body dissatisfaction and negative self-image often show the emotional aspects of disordered eating 2 . Anxiety around food leads to restrictive eating patterns 4 . Negative feelings and body dissatisfaction can predict disordered eating behaviours 5 . Warning signs usually appear between 4-9 months after surgery. The rates increase steadily and peak around the three-year mark 6 . Creating a Sustainable Meal Plan Your nutritional needs change after bariatric surgery, so success of your meal plan depends on understanding those needs. Nutritional requirements post-surgery Your body needs specific nutrients to heal and stay healthy after surgery. Research shows that protein is the most important, and you'll need 60-80 grams daily  7 . Protein-rich foods should be your first choice at meals, then vegetables and fruits. Good hydration matters too - you should drink 1.5-2 litres of fluid each day 8 . Portion control strategies Small portions work best at first and increase over time. Here's what works well: Original portions: 1-2 tablespoons per meal 9 Early recovery: 1/4 cup portions 10 Long-term portions: 8-12 ounces (1-1.5 cups) per mini-meal 10 Meal timing and frequency The right timing helps your body absorb nutrients better. You should eat 4-6 small meals daily 11  at first, then move to three main meals as your body adapts. Remember to  keep liquids and solids separate by not drinking 30 minutes before  and 30 minutes after  meals 7 . Your success depends on following these guidelines while paying attention to your body's signals. Focusing on protein-rich foods first and spacing your meals properly creates a foundation for lasting weight management and better health. Managing Psychological Challenges The physical and psychological experience after bariatric surgery can be equally challenging. Research shows that approximately 45% of patients show anxiety symptoms, and 58% experience depressive symptoms before surgery 12 . Addressing body image concerns Body image concerns can persist even after successful weight loss. Studies confirm that  92.9% of patients' body dissatisfaction stems from loose skin, and 83.9% report feeling embarrassed in public 13 . It's crucial  to understand that these feelings are a normal part of your healing experience. Dealing with food anxiety Food anxiety emerges as a common challenge, especially when you have hormonal and chemical changes affecting emotional responses 14 . These proven strategies can help: Practise mindful eating techniques Keep a food-emotion diary Develop alternative stress-management tools Remove trigger foods from our environment Building self-acceptance Self-acceptance develops gradually. Studies show that satisfaction levels reach their peak during the first two years after surgery 12 , but they may fluctuate later. Success comes from focusing on non-scale victories  and developing positive self-talk patterns. Note that comparing ourselves to others can slow progress down 15 . Personal growth should be the primary focus. Mental health specialists' guidance and support can substantially improve our adaptation to post-surgical changes 16 . It helps us build healthier relationships with food, emotions, thoughts and our changing bodies. Implementing Professional Support Systems A strong professional support system plays a fundamental role in your long-term success after bariatric surgery. Research shows patients who use a complete multidisciplinary approach lose more excess weight and keep it off 17 . Working with mental health specialists Mental health support stands out as one of the most important yet commonly overlooked parts of your care 18 . Mental health specialists help you to: Review your readiness to change your lifestyle Deal with body image concerns and anxiety Create coping strategies for emotional challenges Maintain long-term behavioural changes Regular medical monitoring Bariatric surgery may bring long-term risks without proper follow-up care 19 . You should be committed to regular annual nutritional screenings and weight check-ins. The National Institute for Health and Care Excellence (NICE) suggests that patients should stay under specialist surgical care during their first two years after surgery 19 . Nutritional counselling benefits Registered dietitians and nutritionists can support you during your recovery journey  and beyond. Professional guidance can help you deal with a range of potential issues. Improved Dietary Adherence: Helps patients adapt to new eating habits required after surgery Guides on meal planning, portion control, and food choices Assists in implementing the recommended 4-6 small meals per day Nutritional Deficiency Prevention: Educates on necessary lifelong vitamin and mineral supplementation Helps prevent common deficiencies, especially in calcium, vitamin D, and vitamin B12 Tailors supplement regimens based on the specific type of bariatric surgery Management of Gastrointestinal Symptoms: Provides strategies to deal with common issues like dysphagia, vomiting, and food intolerance Offers guidance on proper chewing, eating pace, and food textures to minimise discomfort Weight Loss Optimisation: Supports patients in achieving and maintaining their weight loss goals Addresses challenges like weight regain and plateaus Behavioural Support: Helps identify and manage maladaptive eating behaviours Addresses emotional eating and develops coping strategies Supports the development of a healthy relationship with food Helps improve self-esteem and overall quality of life Conclusion Dedication, awareness and adequate support is key in managing disordered eating after bariatric surgery. This approach combines both physiological and psychological care. People who keep regular contact with their healthcare providers and join a supportive community achieve better results over time. Mental health support plays a significant part in this experience. Professional guidance combined with self-acceptance strategies makes it easier to work through body image concerns and food anxiety. Note that each person's path to recovery looks different, and small victories help build lasting success after surgery. FAQs What are effective strategies for managing disordered eating after bariatric surgery?  Effective strategies include recognising warning signs, creating a sustainable meal plan, managing psychological challenges, and implementing professional support systems. Key approaches involve regular medical monitoring, working with mental health specialists, nutritional counselling, and developing healthy coping mechanisms to deal with emotional challenges. How can I create a sustainable meal plan after bariatric surgery?  To create a sustainable meal plan post-surgery, focus on meeting nutritional requirements, particularly protein intake (60-80 grammes daily). Implement appropriate portion control strategies. Adhere to proper meal timing and frequency, initially having 4-6 small meals daily and separating liquids from solids during meals. What are the common psychological challenges faced after bariatric surgery?  Common psychological challenges include anxiety symptoms, depressive symptoms, body image concerns, and food anxiety. Many people experience body dissatisfaction due to loose skin and may feel embarrassed in public. It's important to work on building self-acceptance and developing positive self-talk patterns. How important is professional support after bariatric surgery? Professional support is crucial for long-term success after bariatric surgery. A multidisciplinary approach involving mental health specialists, dietitians, nutritionists and regular medical monitoring has been shown to improve weight loss outcomes and reduce the likelihood of weight regain. Engaging with support systems, including attending regular support groups, can help maintain commitment to a healthy lifestyle. Can bariatric surgery lead to eating disorders?  While bariatric surgery itself doesn't cause eating disorders, a significant number of post-surgery patients may develop eating disorder symptoms. These can include loss-of-control eating, picking and nibbling, and night eating patterns. It's important to be aware of these potential issues and seek specialised treatment if needed. What are the warning signs of disordered eating after bariatric surgery?  Warning signs include physical symptoms like dumping syndrome and frequent vomiting, behavioural changes such as loss-of-control eating and picking/nibbling, and emotional red flags like body dissatisfaction and negative self-image. These signs typically emerge between 4-9 months after surgery and may increase over time. How can I manage food anxiety after bariatric surgery?  To manage food anxiety, practise mindful eating techniques, keep a food-emotion diary, use alternative stress-management tools and techniques, and remove trigger foods from your environment. Working with mental health specialists can also provide valuable support in developing coping strategies for emotional challenges related to food. What type of professional support should I seek after bariatric surgery?  A comprehensive professional support system typically includes an obesity physician, specialist surgeon, dietitian, psychologist, and anaesthetist. Regular follow-ups with this multidisciplinary team, particularly in the first two years post-surgery, are crucial for monitoring progress, addressing concerns, and ensuring both physical and emotional well-being. References [1] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8865052/ [2] - https://pmc.ncbi.nlm.nih.gov/articles/PMC3596455/ [3] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6501797/ [4] - https://surgicalweightmatters.co.uk/how-does-disordered-eating-develop-after-bariatric-surgery/ [5] - https://pmc.ncbi.nlm.nih.gov/articles/PMC10005347/ [6] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6768715/ [7] - https://pmc.ncbi.nlm.nih.gov/articles/PMC5347111/ [8] - https://www.ucsfhealth.org/education/dietary-guidelines-after-bariatric-surgery [9] - https://www.chelwest.nhs.uk/your-visit/patient-leaflets/bariatric-dietetics/dietary-guidance-after-gastric-bypass-or-sleeve-gastrectomy-surgery [10] - https://www.mybariatricdietitian.com/mbd-blog/portion-sizes-after-weight-loss-surgery [11] - https://www.healthyweightgrampian.scot.nhs.uk/wp-content/uploads/2021/12/Dietary-Guidelines-After-Baraitric-Surgery-.pdf [12] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6050001/ [13] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8845003/ [14] - https://totalwellnessandbariatrics.com/5-tips-for-controlling-emotional-eating-after-weight-loss-surgery/ [15] - https://www.garnethealth.org/news/getting-back-your-confidence-after-bariatric-surgery [16] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9122160/ [17] - https://link.springer.com/chapter/10.1007/978-3-030-27592-1_24 [18] - https://pmc.ncbi.nlm.nih.gov/articles/PMC5217914/ [19] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8041293/ [20] - https://www.todaysdietitian.com/newarchives/011012p38.shtml [21] - https://link.springer.com/10.1007/978-3-030-54064-7_15-1 [22] - https://www.obesityaction.org/resources/bariatric-support-groups-why-are-they-beneficial/

5 Key Strategies to Manage Disordered Eating Post-Bariatric Surgery

Discover 5 key strategies to manage disordered eating post-bariatric surgery.

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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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People with ADHD often struggle with weight management. The executive function challenges that impact daily activities can make weight loss especially challenging. These challenges show up in various ways, from making impulsive food choices to maintaining consistent meal plans. ADHD and weight loss share a complicated relationship that affects everything from food selection to exercise habits. Your ADHD symptoms might trigger irregular eating patterns, missed meals, or problems with adopting new healthy habits. The good news is that you can achieve your weight loss goals with ADHD - the right strategies and support systems make all the difference. This blog post outlines practical, ADHD-friendly methods to help you reach your weight goals. You'll find ways to organise your kitchen, create simple meal plans, and build lasting exercise routines. The strategies include using technology to stay focused - all tailored to your specific needs. Understanding the ADHD-Weight Connection Your brain's unique wiring plays a significant part in your relationship with food and weight management. Research shows that ADHD and obesity share overlapping genetic pathways . This helps explain why many adults with ADHD face additional weight management challenges. How ADHD affects eating habits Your ADHD brain processes rewards differently, especially through dopamine - a neurotransmitter that influences satisfaction and pleasure. Studies have found that people with ADHD who have genetic profiles linked to dopamine function tend to participate in pleasure-driven eating. This leads to a higher BMI 28 . The connection explains why you might reach for high-calorie foods more often than others. How executive function affects weight management Executive function challenges directly shape your eating patterns. Research indicates that abnormal eating patterns happen more often in people with ADHD  compared to those without 28 . These include skipping breakfast, evening overeating, and eating more high-calorie foods. These patterns don't just relate to willpower - they connect to your brain's way of managing planning, organisation, and impulse control. Common challenges faced by adults with ADHD You might face several common challenges with weight management daily: Irregular eating patterns : Studies show that adults with ADHD don't notice hunger and fullness signals well 29 . This makes regular meal times harder to maintain Emotional eating : Research has found that people with ADHD tend to overeat when feeling negative emotions 28 Impulsive food choices : Your brain's reward system might make you pick convenient but less healthy options more often 30 Difficulty with meal planning : Executive function challenges make organising and planning healthy meals tough 29 ADHD and food behaviours share a deeper connection than simple habits. Studies have revealed that people with ADHD scored much higher on a binge eating scale 28 . Those getting obesity treatment showed stronger links between ADHD symptoms and food addiction 28 . Learning about these connections is your first step to developing better strategies for managing your weight. You can work with your ADHD brain instead of fighting against it. Creating an ADHD-Friendly Kitchen Environment Your kitchen setup can make a huge difference in your weight management journey. A well-laid-out kitchen does more than keep things tidy—it creates a space that works with your ADHD brain and supports healthy eating habits. Organising your kitchen for success An ADHD-friendly kitchen needs distinct zones that match your daily routines . Your space should include these most important areas: Food prep zone : Place cutting boards, knives, and prep tools near your work area Cooking zone : Keep pots, pans, and cooking utensils close to the stove Cleaning zone : Group cleaning supplies near the sink Storage zone : Arrange pantry items logically Serving/snack zone : Create a specific area for healthy snacks 6 Smart food storage solutions Your food storage should work with your ADHD brain by emphasising visibility and easy access. Clear containers to store food items  help you spot what's available and remember your healthy options . The nutritious foods should sit at eye level in your fridge, while less-healthy options go in lower or less visible spots 4 . Simplify your storage  by keeping what you use often. Research shows fewer options help reduce decision fatigue and impulsive eating 3 . You might want to limit your food storage containers to just five or fewer pieces for better organisation 8 . Managing impulse buying and snacking Your kitchen needs spots for healthy snacks that you can grab quickly when hunger hits. Pre-cut vegetables and fruits should go in clear containers at eye level in your fridge 9 . This approach makes healthy choices the easiest option when you need a snack. A dry-erase board on your fridge helps track your grocery list . This simple trick keeps you focused on needed items rather than impulse buys. Clear bins in your pantry separate food groups and let you see everything 3 , which helps avoid duplicate purchases or forgotten items. Note that clean countertops  without tempting foods work best . This cuts down on distractions and prevents mindless snacking. You should create a "healthy snacking station" with pre-portioned options that match your weight loss goals instead. Developing Simple Meal Planning Systems Meal planning becomes easier when you align it with your ADHD brain while working toward weight loss goals. Simple systems that complement your thinking patterns make all the difference. Easy meal prep strategies Your meals fall into different effort levels that help make planning more manageable : Low effort : Takeout, leftovers, and pre-prepared foods Minimal effort : No-cook meals and simple assemblies Medium effort : Simple recipes with few ingredients High effort : More complex recipes for days with extra energy Bulk preparation  helps you eat healthy consistently. You can cook 2-3 protein sources  at the beginning of the week and store them properly - they stay fresh for 4-5 days in the fridge . This method saves time and reduces daily stress from decision-making. Time-saving cooking techniques Smart cooking methods cut down kitchen time and cleanup. Different cooking tools support your weight loss experience: Cooking Tool Benefits Slow cooker Set-and-forget meals , minimal supervision needed Air fryer Quick cooking, less oil needed Sheet pan One-pan meals, easy cleanup Instant Pot Fast cooking, multiple functions Pre-chopped ingredients and grocery delivery services are especially useful when your executive function dips 14 . These aren't shortcuts - they're smart strategies that help maintain healthy eating habits. Building eco-friendly food routines Take one hour during weekends to create your meal-planning ritual . Play some music, enjoy a coffee, and map out your weekly meals. This single hour saves you from daily decision fatigue. Make your plan flexible  with ready backup options. Stock your freezer with portioned meals for days when cooking feels too much . Label everything clearly with dish names and dates to stay organised . Phone  alarms help you remember to eat every 3-4 hours . This practice prevents meal skipping and reduces impulsive food choices that might derail your weight loss goals. Start with 2-3 new recipes to achieve lasting success . Add more to your rotation as these become familiar. This approach builds your confidence while keeping meal variety interesting. Implementing Effective Exercise Habits Exercise helps manage ADHD symptoms and weight loss goals effectively. Research shows your brain gets more dopamine and norepinephrine from regular physical activity, which works like ADHD medications 19 . Finding enjoyable physical activities You don't need to force yourself into traditional gym routines to exercise successfully with ADHD. The real key lies in activities that interest you. ADHDers stick with exercise more often when they enjoy what they do 20 . These activities offer specific benefits for your brain: Activity Type Brain Benefits Martial Arts Balance, timing, focus Team Sports Social interaction, coordination Dance Classes Rhythm, sequential learning Nature Walks Stress reduction, mindfulness Building consistency with workout routines Morning workouts can boost your focus naturally - especially if you exercise before taking medication 19 . Start small  with 30 minutes of daily aerobic exercise . You can build your routine gradually from there. Your ADHD brain might resist structure, but it runs on it. Schedule backup workout times throughout your day. This flexibility ensures you won't miss your exercise . Managing motivation and accountability Working with an exercise partner can substantially increase  your chances of sticking to regular workouts 21 . These strategies will boost your accountability: Find a fitness buddy who expects you to show up Use tracking apps to monitor your progress Join group classes where others notice your presence Schedule regular check-ins with a workout partner You can make exercise more available by splitting it into smaller chunks throughout your day . Three 10-minute sessions might work better than one 30-minute workout. Note that all movement counts - a quick lunch break walk or stretching during TV time adds up. Fitness technology can support your journey to better health. Wearable activity trackers and workout apps help maintain focus and track progress 22 . These tools provide the external structure and immediate feedback that your ADHD brain loves. Using Technology and Tools for Support Technology can be your best friend in managing both ADHD and weight loss goals. The right digital tools will help you stay focused and consistent throughout your health experience. Best apps for meal tracking The right app makes food tracking easier to handle. Lifesum shines as a helpful tool that brings recipe gathering, meal planning, and grocery list creation together. The app's food diary not only tracks calories but also monitors your protein, carbs, and fat intake based on your body's needs 1 . These top-rated options excel at detailed nutrition tracking: App Key Features Cronometer Tracks 82+ micronutrients  from 300,000+ foods MyNetDiary Custom weight loss targets and calorie tracking Yazio Connects with fitness trackers Digital reminders and planning tools Task Management Made Simple : Monday.com  does a great job at organising deadlines and tasks. You can add specific notes to each item. The platform's easy navigation keeps your weight loss experience on the right path . TickTick provides smooth cloud sync across your devices. This makes it ideal for managing shopping lists, meal schedules, and habit tracking . These digital tools reduce the mental load of organising your health routine. Smart devices for healthy habits Smart home technology can also support your weight management efforts. Google Home or Amazon Alexa can help you: Create shopping list reminders Set timers for meal prep Schedule workout sessions Track water intake 24 Fitness Tracking Integration : Smartwatches paired with apps like MyFitnessPal or Strava can: Remind you to start workouts Monitor heart rate immediately Provide detailed exercise analysis Offer instant feedback to keep you motivated Focus is vital at times, and website blockers like Freedom  or StayFocused  help you avoid distracting websites that might derail your healthy eating plans 25 . These tools create a digital environment that supports your weight loss goals. Note that you should start slowly with new technology. Pick one or two tools that tackle your biggest challenges first. You can add more as you get comfortable with each system 26 . This approach prevents overwhelm while building sustainable habits. Conclusion ADHD's unique wiring doesn't need to block your path to better health and weight management. You can build lasting habits that align with your ADHD brain by using effective strategies - from kitchen organisation to smart technology. Your specific needs and challenges should shape these approaches to work best for you. Want to develop a weight management plan that fits your ADHD? Let's talk about strategies that can be personalised to your specific situation during a free 30-minute consultation call . The biggest impact comes from steady, small changes. Pick one area to begin - set up kitchen zones, create a simple meal prep routine, or find an exercise you love. Your ADHD brain runs on novelty and loves to participate, so experiment with different combinations of these tools and techniques. Add new habits slowly as each becomes second nature, and discover what works best for your lifestyle. References [1] - https://www.digitaltrends.com/mobile/best-adhd-apps-routinery-habitnow-lifesum/ [2] - https://www.additudemag.com/diet-apps-adhd-2020/ [3] - https://thesimpledaisy.com/15-adhd-kitchen-organizing-tips-that-really-work/ [4] - https://www.additudemag.com/kitchen-organization-ideas-adhd/ [5] - https://www.additudemag.com/food-for-thought/ [6] - https://www.keepingchaosbeautiful.com/post/the-adhd-kitchen-why-layout-matters [7] - https://www.epicurious.com/shopping/13-tools-for-a-more-adhd-friendly-kitchen [8] - https://www.healthyadhd.com/kitchen-organization-adhd-adults/ [9] - https://www.verywellmind.com/adhd-and-binge-eating-the-relationship-symptoms-and-treatment-6835332 [10] - https://www.nutrition-ally.com/blog/the-ultimate-kitchen-gadgets-for-individuals-with-adhd [11] - https://www.theinteriordesignnook.co.uk/blog/adhd-friendly-kitchen [12] - https://thenutritionjunky.com/50-adhd-friendly-recipes/ [13] - https://jackiesilvernutrition.com/articles/adhd-meal-planning-for-adults/ [14] - https://www.unconventionalorganisation.com/post/adhd-and-food-routines-five-strategies-to-make-cooking-easier [15] - https://blog.thatcleanlife.com/adhd-meal-planning/ [16] - https://www.donefirst.com/blog/adhd-friendly-healthy-recipes [17] - https://blackgirllostkeys.com/adhd/cooking-with-adhd/ [18] - https://www.additudemag.com/healthy-eating-habits-adhd-adults/ [19] - https://www.additudemag.com/the-adhd-exercise-solution/ [20] - https://www.millennialtherapy.com/anxiety-therapy-blog/exercising-with-adhd [21] - https://www.trainwell.net/blog/6-essential-tips-to-master-working-out-with-adhd [22] - https://www.additudemag.com/best-workout-apps-adhd/ [23] - https://www.adhdcentre.co.uk/unleash-your-productivity-10-game-changing-apps-for-adults-with-adhd/ [24] - https://tekoolab.com/how-home-automation-can-minimize-distractions-for-people-with-adhd/ [25] - https://www.healthline.com/health/favorite-healthy-adhd-management-finds [26] - https://takecontroladhd.com/podcast/2601 [27] - https://www.imperial.ac.uk/news/229533/adhd-obesity-linked-through-genetics-pregnancy/ [28] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6826981/ [29] - https://chadd.org/attention-article/adhd-obesity-an-under-recognized-problem/ [30] - https://bmcpsychiatry.biomedcentral.com/articles/10.1186/1471-244X-13-286

ADHD and Weight Loss: Tips for Overcoming Common Challenges

Discover practical, ADHD-friendly methods to achieve weight loss goals. From kitchen organisation to exercise routines.

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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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Looking into vegan diet pros and cons? Research shows significant health benefits when we eat plant-based foods. A vegan diet can reduce your risk of cardiovascular disease. It lowers blood pressure and cholesterol levels. The picture isn't black and white though. A well-planned vegan diet brings remarkable benefits. It improves insulin sensitivity and helps with weight loss. But it can also cause serious nutrient deficiencies. Many vegans find it hard to get enough vitamin B12, iron, zinc and omega-3 fatty acids  without planning their meals carefully. In this article, we'll get into the advantages and drawbacks of a vegan diet. You'll learn what current research says about the benefits and what it all means. This will help you decide if this lifestyle change fits your health goals. The Science Behind Vegan Diet Benefits Science shows that vegan diets can do amazing things for your health. A study from Stanford University looked at identical twins and found major heart health improvements in just eight weeks. People who switched to a vegan diet saw their LDL cholesterol drop from 110.7 mg/dL to 95.5 mg/dL 23 . Plant-based diets can lower heart disease risk by 15% and reduce death risk from heart problems by 8% 2 . The diet also brings down C-reactive protein levels, which doctors use to measure heart disease risk 2 . Blood sugar control benefits The evidence shows strong effects on blood sugar levels. Vegan diets helped lower haemoglobin A1c by 0.40% 2 . People eating plant-based foods saw their fasting insulin levels drop by about 20% 23 . Many patients needed less diabetes medication after this change. About 43% of people on vegan diets reduced their medication compared to 26% of those on standard diabetic diets 3 . Weight management evidence Clinical trials keep showing how well vegan diets work for weight control. Here's what they found: People lost about 6.5 kg over 16 weeks 4 Their BMI went down by 4.4 kg/m² within six months 24 They lost 4.2 more pounds than non-vegan dieters in controlled studies 23 These results are due to vegan diets having less saturated fat and more fibre naturally. This helps people feel full and eat fewer calories overall 6 . Studies show that plant-based diets help with weight loss even without counting calories 3 . Proven Health Risks and Nutritional Challenges Vegan diets provide health benefits, but research points out at major nutritional challenges that must be considered carefully. Poor vegan diet choices can create several health problems. Common nutrient deficiencies Blood tests show that 52% of vegans lack vitamin B12 . Research points to serious shortages in: Vitamin D (affects up to 67% of vegans) 8 Calcium (vegans average 848 mg/day compared to meat-eaters' 1083 mg/day) 9 Iron (due to poor non-heme iron absorption) 10 Zinc (linked to mental health problems and skin inflammation) 10 Impact on protein synthesis Vegans tend to eat less protein. Studies found that 16.5% of male vegans and 8.1% of female vegans don't get enough protein 9 . The DIAAS score, which measures protein quality, shows plant proteins rank lower than animal proteins because of uneven amino acid levels 11 . Blood samples from vegans show 6% to 13% lower levels of key amino acids like lysine, methionine, leucine, and valine 9 . Cognitive function The evidence for plant-based eating patterns and brain health looks promising. Studies show that people who stick more closely to plant-based diets perform better  in various cognitive tasks 20 . The research also shows better executive function and memory capabilities . Components from plants, like polyphenols and unsaturated fatty acids, help the brain age better 21 . Long-term health considerations Vegan diets may improve heart health but they can also create unique challenges over time. Low B12 intake can damage the brain permanently and cause neurological problems 7 . Research also shows that vegans face higher bone fracture risks from reduced calcium and protein intake 10 . Mental health is another concern. Studies suggest that strict vegans experience more depression and anxiety 10 . Pregnant women who follow vegan diets face extra risks. A mother's B12 deficiency can lead to neural tube defects and early delivery 10 . The good news? Proper supplementation and careful meal planning can help avoid these problems. Environmental Impact Analysis Research shows that plant-based eating patterns offer major environmental benefits. A vegan diet can cut individual dietary greenhouse gas emissions by up to 73% 12 . Detailed analysis reveals that vegan diets produce 75% less climate-heating emissions 13 . This comes from eliminating livestock-related emissions. Meat and dairy production creates 80% of all food sector greenhouse gases 14 . Plant-based alternatives emit up to 90% fewer greenhouse gases than conventional meat production 12 . Water conservation metrics Vegan diets save remarkable amounts of water. Agriculture uses 70% of global freshwater 15 . A vegan diet cuts an individual's water footprint by up to 55% 12 . A 150-gram beef burger needs 2,35 litres of water. A comparable soya-based burger requires just 1,58 litres 1 . Land use efficiency Land use data makes the strongest case for vegan diets. Global adoption of plant-based eating could cut agricultural land use by 75%. This equals the combined area of the US, China, Australia and the EU 15 . Such a change would free up billions of hectares. Natural vegetation and ecosystems could then return 16 . Beef production needs 28 times more land than poultry or pork 15 . A switch to plant-based alternatives could save up to 75% of global farmland 5 . Conclusion Research shows that a vegan diet has important health benefits, especially for heart health and weight control, not to mention its power in reducing environmental footprint. Nevertheless, you need to plan it carefully to avoid nutrient deficiencies. Most health issues with veganism come from poor planning , not the diet's limitations. Getting advice  from a registered nutrition professional before switching will help you make smart food choices and supplement accordingly. Your success with a vegan diet depends on balanced meal planning, regardless of your reasons for choosing it. FAQs Q1. What are the main health benefits of adopting a vegan diet?  A vegan diet can significantly reduce the risk of cardiovascular disease, lower blood pressure, and decrease cholesterol levels. It may also improve blood sugar regulation and aid in weight management. Q2. Are there any potential nutritional risks associated with veganism?  Yes, poorly planned vegan diets can lead to deficiencies in vitamin B12, vitamin D, calcium, iron, and zinc. It's important to carefully plan meals and consider supplementation to ensure adequate nutrient intake. Q3. How does a vegan diet impact athletic performance?  Research suggests that a well-planned vegan diet can support athletic performance, potentially enhancing endurance and strength. However, athletes need to pay close attention to their nutritional needs, particularly protein intake and specific micronutrients. Q4. What are the environmental benefits of following a vegan diet? Adopting a vegan diet can significantly reduce an individual's carbon footprint, with studies showing up to 73% reduction in dietary greenhouse gas emissions. It also leads to substantial water conservation and more efficient land use. Q5. Can a vegan diet affect cognitive function? Studies indicate that higher adherence to plant-based diets correlates with better performance in cognitive tasks, including improved executive function and memory capabilities. However, it's crucial to ensure adequate intake of nutrients important for brain health, such as vitamin B12 and omega-3 fatty acids. References [1] - https://proveg.org/5-pros/pro-environment/a-plant-based-diet-is-better-for-the-environment/ [2] - https://www.medicalnewstoday.com/articles/vegetarian-diets-can-protect-against-diabetes-cardiovascular-diseases [3] - https://www.healthline.com/nutrition/vegan-diet-benefits [4] - https://www.alprofoundation.org/scientific-updates/plant-based-eating-and-weight-management/ [5] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9024616/ [6] - https://pmc.ncbi.nlm.nih.gov/articles/PMC7533223/ [7] - https://bjgp.org/content/vegan-diet-puts-people-risk-vitamin-b12-and-other-deficiencies [8] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8746448/ [9] - https://pmc.ncbi.nlm.nih.gov/articles/PMC7613518/ [10] - https://pmc.ncbi.nlm.nih.gov/articles/PMC10027313/ [11] - https://bmcnutr.biomedcentral.com/articles/10.1186/s40795-023-00793-y [12] - https://thehumaneleague.org/article/environmental-benefits-of-veganism [13] - https://www.theguardian.com/environment/2023/jul/20/vegan-diet-cuts-environmental-damage-climate-heating-emissions-study [14] - https://www.zerosmart.co.uk/post/how-much-does-being-vegan-reduce-my-carbon-footprint-by [15] - https://earth.org/veganism-land-use/ [16] - https://ourworldindata.org/land-use-diets [17] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8623732/ [18] - https://www.pcrm.org/good-nutrition/nutrition-for-athletes [19] - https://journal.aspetar.com/en/archive/volume-10-targeted-topic-sports-nutrition/plant-based-diets-and-athletic-performance [20] - https://pmc.ncbi.nlm.nih.gov/articles/PMC7572433/ [21] - https://link.springer.com/article/10.1007/s00394-023-03130-y [22] - https://www.sciencedirect.com/science/article/pii/S2161831323002971 [23] - https://med.stanford.edu/news/all-news/2023/11/twin-diet-vegan-cardiovascular.html [24] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9963093/

Before You Go Vegan: The Proven Pros and Cons You Must Know

Learn what you need to know before making the switch to a vegan lifestyle.

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Heart diseases cause 31% of global deaths . Healthcare costs could hit £1.1 trillion by 2035. Many people take statins to control their cholesterol, yet more than half stop taking their medication. The good news is that you have other options that work. Your total cholesterol can drop by 10-20%  through lifestyle changes. Natural compounds like phytosterols can cut LDL cholesterol by up to 12% in four weeks . This article will show you proven natural ways to keep your cholesterol in check. You'll learn about dietary changes and science-backed supplements that help maintain a healthy heart without depending on medication alone. Understanding Cholesterol: The Good, The Bad, and The Ugly Your body makes a waxy substance called cholesterol that is a vital building block for healthy cell function. Your liver generates about 80%  of all the cholesterol your body needs . What is cholesterol and why do we need it? Cholesterol plays several key functions in your body. It creates protective layers in your cell membranes that control what enters and leaves each cell 36 . On top of that, it helps your liver produce bile for food digestion and helps create essential hormones, including sex hormones and vitamin D 36 . Your body keeps a delicate balance of two main types of cholesterol carriers called lipoproteins. High-density lipoprotein (HDL) works as your body's cleanup crew, while low-density lipoprotein (LDL) delivers cholesterol to cells 37 . Your blood also contains triglycerides that store extra energy from your diet 37 . How high cholesterol affects your heart health Unbalanced cholesterol levels, especially when you have high LDL, can cause serious health issues. Over time, excess LDL cholesterol mixes with other substances to form plaque deposits  along your artery walls 38 . These deposits slowly narrow and stiffen your arteries, a condition doctors call atherosclerosis 38 . Untreated high cholesterol can lead to severe problems. Plaque buildup may: Reduce blood flow through affected arteries Lead to chest pain (angina) Increase risk of blood clots Result in heart attacks or strokes if blood flow becomes completely blocked 38 Several factors raise your risk of developing high cholesterol. Your cholesterol levels naturally increase with age 36 . Women often see a drop in protective hormones after menopause that previously helped maintain healthy cholesterol levels 36 . When to think over alternatives to statins Statins remain the main treatment for managing high cholesterol, but they don't work for everyone 39 . You might need to explore other options if your cholesterol levels haven't dropped enough despite lifestyle changes 39 . You might experience uncomfortable side effects from statins, such as muscle pain or higher blood sugar levels 40 . Other treatments might include: Cholesterol absorption inhibitors that lower LDL and slightly raise HDL Bile acid sequestrants that help your body use extra cholesterol Injectable medications that improve your liver's ability to absorb more LDL cholesterol 40 Your doctor can check your cholesterol levels through a simple blood test that measures: Total cholesterol HDL (good) cholesterol All but one of these cholesterol types, which includes all except HDL 32 These results, combined with factors like your age, blood pressure, and existing health conditions, help your doctor calculate your cardiovascular disease risk over the next decade using a QRISK score 32 . Everything in cholesterol numbers matters. Healthy adults should maintain HDL levels of at least 40 mg/dL for men and 50 mg/dL for women 41 . LDL should stay below 130 mg/dL without heart disease, or under 70 mg/dL with heart disease 41 . Power-Packed Foods That Naturally Lower Cholesterol Oats and barley: The beta-glucan effect Beta-glucans, a powerful soluble fibre in oats and barley, is remarkable at fighting cholesterol. Studies show that eating 3g of beta-glucan daily reduces total cholesterol  by 0.25-0.66mmol/L and LDL cholesterol by 0.24-0.6mmol/L . When you digest this fibre, it creates a gel-like substance that binds to cholesterol-rich bile acids and limits their absorption into your bloodstream. A complete analysis of 58 clinical trials with 3,974 participants showed that 3.5g of oat beta-glucan daily reduced : LDL cholesterol (4.2% decrease) Non-HDL cholesterol (4.8% decrease) Apolipoprotein B (2.3% decrease) 42 Fatty fish and omega-3 benefits Omega-3 fatty acids found in fatty fish are vital for your heart's health. These essential fats help your body's cells work properly, especially in your eyes and brain 43 . You can lower your triglycerides and possibly raise your HDL (so called "good") cholesterol levels by eating fatty fish regularly 44 . Research shows that omega-3s can reduce your risk of: Cardiovascular disease Sudden death from irregular heart rhythms Blood clots 43 Salmon, mackerel, herring, and trout are the best sources of omega-3s 44 . You should eat three portions of fish weekly, and at least one should be oily fish 45 . Sometimes it is difficult to stick to this recommendation, so a high-quality omega-3 supplement  becomes crucial.  Nuts, seeds, and plant sterols Plant sterols and stanols are another powerful way to manage cholesterol. These natural compounds look like cholesterol, which helps them reduce its absorption in your gut. You can lower your LDL cholesterol by 8-10% by consuming 2 grammes of plant sterols daily 11 . Natural plant sterols are found in: High quality vegetable oils Nuts and seeds Whole grains Legumes Vegetarian diets usually provide about 600mg of plant sterols daily, while standard Western diets only provide 300mg 1 . Fortified foods have higher concentrations, making it easier to reach the amounts needed for health benefits 12 . Fruits and vegetables with cholesterol-fighting properties The fibre and unique compounds in fruits and vegetables help reduce cholesterol. Apples, blackberries, and citrus fruits contain soluble fibre that binds cholesterol in your digestive system 13 . Avocados deserve special attention. Eating two servings weekly can improve your HDL cholesterol levels and LDL cholesterol quality 44 . Brussels sprouts and kidney beans also contain soluble fibre that reduces cholesterol absorption 44 . The best choices include: Cruciferous vegetables (broccoli, Brussels sprouts, cabbage) Leafy greens (kale, spinach) Beta-carotene-rich produce (carrots, pumpkin, squash) Legumes (beans, lentils, chickpeas) These plant-based foods can manage your cholesterol and provide essential nutrients without any cholesterol or saturated fat . Combined with other lifestyle changes, these food choices build a resilient foundation to maintain healthy cholesterol levels naturally. Daily Habits That Reduce Cholesterol Small changes in your daily routine can lead to amazing results in managing cholesterol levels. Research shows that steady lifestyle changes can boost how well cholesterol-lowering strategies work by up to 30% 9 . Morning routines for better heart health Heart-healthy habits at the start of your day set a positive tone for cholesterol management. Look at the sky instead of reaching for your phone first thing in the morning. A good morning routine should include: Getting up right away without hitting snooze Staying away from screens for 15 minutes Moving through gentle stretches or brisk walking Eating protein-rich breakfast to balance blood sugar 16 Research shows morning exercise can cut stress and help you sleep better the following night . Natural daylight during morning activities helps reset your body clock, which means you won't need as much caffeine to stay alert . Simple exercise strategies anyone can follow Exercise stands out as a powerful way to manage cholesterol. Research shows that moderate exercise can raise HDL (good) cholesterol levels . Being consistent  matters more than how hard you work out. You get the best results when you: Exercise moderately for 30 minutes five times each week 9 Do vigorous aerobic exercise for 20 minutes three times per week Add strength training to your aerobic workouts for better results Start with goals you can reach: Walk during work breaks Take stairs instead of lifts Park your car further away Add a few blocks to your dog walks Swimming works especially well - a 16-week programme lowered lipid levels in people who had type 2 diabetes and high blood pressure 17 . Cycling can improve your heart health, while weight training with free weights, machines, or resistance bands builds muscle that improve overall metabolic health. Stress management techniques that improve lipid profiles Long-term stress affects your cholesterol levels in many ways. High cortisol from ongoing stress can significantly increase your blood cholesterol 4 . Stress also triggers inflammation that negatively impacts "good" HDL cholesterol . These proven techniques can help to manage stress levels: Regular meditation reduces stress and builds self-compassion Short journaling sessions can help process thoughts and set daily goals Tai chi or yoga work as mindful movement activities Managing workplace stress plays a big part in keeping healthy cholesterol levels. A study of 90,000 people  found that those with more work stress were more likely to get high cholesterol diagnoses 18 . Friends and family connections matter more than you might think. Morning phone calls or video chats with loved ones can protect against stress-related cholesterol increases . Lifestyle changes take time to affect cholesterol. Some people see improved numbers within weeks, while others might need months to notice significant changes . Sticking to these daily habits matters more than looking for quick fixes. Effective Supplements to Lower Cholesterol Natural supplements are scientifically proven options that help manage cholesterol levels. Several clinical studies show these alternatives work well with lifestyle changes. Red yeast rice: Nature's statin Red yeast rice comes from fermenting white rice with specific yeast strains. It contains monacolin K - a compound similar to lovastatin 20 . A review of 20 trials revealed cholesterol reductions that match statin  prescription .  Red  yeast rice supplements are very accessible, however, their composition and quality varies. Some products might contain citrinin, which links to kidney problems 21 . You should consult with a nutritional professional  before starting any supplement regimen. Fish oil and omega-3 supplements Omega-3 fatty acids are vital to heart health in several ways. Studies show these compounds: Slow down how your liver makes triglycerides Reduce arterial plaque buildup Help thin your blood 22 A detailed analysis with 72,598 participants showed that taking 2g of specific omega-3s (DHA and EPA) daily  for 13 weeks reduced blood triglyceride levels effectively . Plant sterols and stanols Plant sterols and stanols are great at lowering cholesterol. These natural substances block cholesterol absorption in your intestines 20 . Clinical evidence backs this up - taking 2-2.5g daily can lower LDL cholesterol by 7-12.5% 23 . Vegetarian diets naturally give you about 600mg of phytosterols daily. Standard Western diets only provide around 300mg 6 . You'll likely need fortified foods or supplements to reach optimal levels. Studies show that you can get the best results when you: Take 1.5-3g daily Take them with main meals Use them consistently long-term 24 Garlic and other promising natural remedies Garlic supplements could help manage cholesterol. A newer study, published in Iran found that eating 20g of raw garlic (about four cloves) daily with lemon juice for eight weeks substantially reduced LDL cholesterol 6 . The science on garlic's cholesterol-lowering effects isn't clear-cut. Lab research suggests water-soluble compounds in aged garlic extract, especially S-allylcysteine (SAC), might reduce cholesterol synthesis by 40-60% 5 . Some clinical trials show little long-term effect on blood cholesterol levels 6 . Flaxseed looks promising too, mainly because of its omega-3 content. Ground flaxseed or oil forms work best since whole seeds are hard to digest 20 . Some supplements combine multiple ingredients such as CoQ10 or nattokinase with the main cholesterol-lowering compounds 2 . You should think about how supplements might interact with your medications. Garlic and omega-3 supplementation can affect blood clotting. Consult your healthcare professional if you are expecting a surgery or you are on blood thinning medication 22 . Creating a Heart-Healthy Meal Plan Smart meal planning can make a big difference in managing cholesterol levels naturally. It will provide a steady supply of nutrients and help maintain heart health throughout the day. Breakfast options that fight cholesterol Your morning choices set the tone for heart-healthy eating all day. Overnight oats are a standout choice that combines the cholesterol-lowering benefits of oats with flexible topping options. The best results come from unsweetened varieties mixed with your own wholesome ingredients . These breakfast combinations work great: Minimally processed oats topped with raspberries or strawberries Egg (or egg whites) scrambled with spinach, cooked in olive oil Whole-grain toast with a slice of turkey, avocado and tomatoes Many cultures start their day with beans, olives, tomatoes, and cucumbers drizzled with extra-virgin olive oil. These Mediterranean-inspired breakfasts provide steady energy and support heart health 26 . Lunch and dinner recipes for heart health Heart-healthy main meals don't need to be complex. A warming vegetable curry with turmeric, ginger, and chilli delivers great flavour while keeping fat content low 10 . Tofu can replace paneer in classic Indian dishes to create dairy-free and vegan-friendly options 10 . Fish lovers should think over oily fish dishes. These meals might have more fat, but the omega-3 fatty acids  substantially benefit heart health . Here are some proven combinations: Baked fish with herbs and lemon Stuffed peppers featuring plant-based proteins Aubergine dishes with tahini and pomegranate You can boost your meals' nutritional value by adding a handful of frozen peas or grated carrots. Both frozen and canned vegetables are convenient, nutritious options . Smart snacking for cholesterol control Smart snacking is vital to maintaining healthy cholesterol levels. Planning ahead and keeping nutritious options nearby helps avoid less healthy alternatives 27 . These food groups are great for cholesterol management: Fresh fruits and vegetables Whole grains Protein-rich options Dairy or suitable alternatives 3 Dark chocolate  can satisfy chocolate cravings effectively. Its rich flavour often satisfies more than milk or white varieties with smaller portions . Protein-rich snacks combined with fibre help maintain steady energy between meals. Try these practical snack ideas: Mixed fruit salad with yoghurt (ideally NOT fat-free!) Vegetable sticks paired with hummus or tomato salsa Half an avocado topped with fresh salsa Homemade trail mix works well for busy days. Pre-made versions often contain added sugars, so be careful . Greek yoghurt contains more protein than regular varieties and makes an excellent base for healthy dips . Note that your snacking frequency and portion size matter. Regular snacking throughout the day might mean you need to adjust your main meal portions and timing 27 . These meal suggestions should also match your cultural priorities and dietary needs. Tracking Your Progress Without Medication Your success in managing cholesterol without medication depends on regular monitoring. You can track your progress better when you understand your test results and set achievable targets. How often to check your cholesterol levels Adults between 40-74 years should check their cholesterol every four to six years  if their risk stays low . Healthcare providers calculate your 10-year risk of heart attack or stroke after you turn 40 7 . You might need more frequent tests if you have: High original cholesterol readings Existing coronary artery disease Current cholesterol-lowering medication 29 Healthcare providers suggest annual checks  if you manage cholesterol through natural methods. This helps you see if your lifestyle changes work to keep healthy levels. Understanding your lipid panel results A complete lipid panel measures several key components in your blood. The test looks at: Total cholesterol HDL (good) cholesterol Non-HDL cholesterol Triglycerides 31 Healthy adults should aim for these levels: Total cholesterol below 5mmol/L HDL above 1.0mmol/L for men HDL above 1.2mmol/L for women Non-HDL below 4mmol/L 32 Healthcare providers use these results among other factors like age, blood pressure, and existing health conditions to calculate your QRISK3 score 33 . This score shows your risk of cardiovascular disease over the next decade. Setting realistic goals for natural improvement The Therapeutic Lifestyle Changes (TLC) Programme combines diet, physical activity, and weight management to lower cholesterol naturally 34 . Your TLC diary should track: Daily food intake Physical activity levels Weight changes 34 SMART goals help create lasting improvement. For example, you might want to walk an extra 2,000 steps daily or add a new vegetable to one meal each week 34 . These small, achievable changes help to build new habits gradually. Home cholesterol test kits are convenient between appointments but should not replace professional tests 8 . Lab tests give more complete results, including the full breakdown of cholesterol components you need for proper guidance . Check your progress every three to four weeks and celebrate small wins 35 . This builds your confidence and keeps you motivated to improve. Lifestyle changes can boost how well any future medication works, which might keep doses lower 9 . Schedule your cholesterol checks at similar times of the day, after fasting for 12-14 hours 31 . Your body needs six weeks after any illness or injury before testing, as these conditions affect cholesterol levels temporarily 33 . Many people manage their cholesterol without medication by consistent tracking and adjusting their holistic approach. Success comes from keeping detailed records and working closely with healthcare providers to ensure your chosen methods support your heart health effectively. Conclusion Natural methods can help you manage cholesterol levels without medication if you stay committed to the process. Your cholesterol levels can drop substantially when you combine dietary changes with specific supplements and lifestyle modifications instead of relying on statins only. Research shows that a combination of foods rich in beta-glucan, omega-3s, and plant sterols plus regular exercise can lower LDL cholesterol by 10-20% . People respond differently to these changes, but sticking to heart-healthy habits leads to better results. Your success hinges on finding the right mix of natural approaches that work best for you - from your morning routine to smart meal planning. If you need additional support on your health journey, book a free 30-minute call  to get personalised guidance on your cholesterol management experience. FAQs Q1. Can I lower my cholesterol without taking statins?  Yes, it's possible to lower cholesterol without statins. Effective strategies include adopting a diet rich in soluble fibre, omega-3 fatty acids, and plant sterols, while reducing saturated and trans fats. Regular exercise, maintaining a healthy weight, and quitting smoking can also significantly improve cholesterol levels. However, always consult your healthcare provider before making major changes to your treatment plan. Q2. What are some natural drinks that can help lower cholesterol?  Several beverages can contribute to lowering cholesterol naturally. Green tea is known for its powerful antioxidant properties. Pomegranate juice may help break down "bad" cholesterol, while soy milk can positively affect both "good" and "bad" cholesterol levels. Q3. Are there effective alternatives to statins for managing high cholesterol? Yes, there are alternatives to statins for managing high cholesterol. These include other medications such as ezetimibe, fibrates, and bile acid sequestrants. Additionally, some people may benefit from injectable treatments like alirocumab or evolocumab. Natural supplements like red yeast rice, fish oil, and plant sterols can also be effective. However, the suitability of these alternatives depends on individual health conditions and should be discussed with a healthcare professional. Q4. What dietary changes can help lower cholesterol naturally? To lower cholesterol naturally, focus on increasing your intake of soluble fibre found in oats, barley, and fruits. Include foods rich in omega-3 fatty acids like fatty fish, nuts, and seeds. Replace saturated fats with healthier unsaturated fats from sources like olive oil and avocados. Incorporate plant sterols and stanols, which can be found in some fortified foods. Also, aim to eat more fruits and vegetables, which are high in fibre and antioxidants. Q5. How often should I check my cholesterol levels when managing them naturally?  When managing cholesterol naturally, it's generally recommended to check your levels annually. However, if you have high initial readings or other risk factors, your healthcare provider might suggest more frequent testing. Regular monitoring helps assess the effectiveness of your lifestyle changes and allows for timely adjustments to your management strategy if needed. References [1] - https://pmc.ncbi.nlm.nih.gov/articles/PMC10343346/ [2] - https://www.healthline.com/nutrition/red-yeast-rice [3] - https://www.heartfoundation.org.nz/wellbeing/managing-risk/managing-high-cholesterol/lower-cholesterol-7-day-meal-plan [4] - https://www.webmd.com/cholesterol-management/stress-cholesterol-link [5] - https://www.sciencedirect.com/science/article/pii/S002231662214784X [6] - https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/cholesterol-lowering-alternatives [7] - https://www.heart.org/en/health-topics/cholesterol/how-to-get-your-cholesterol-tested [8] - https://www.heartuk.org.uk/cholesterol/home-samples-and-testing [9] - https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935 [10] - https://www.heartuk.org.uk/tasty-recipes/healthy-dinner-recipes [11] - https://my.clevelandclinic.org/health/drugs/17368-phytosterols-sterols--stanols [12] - https://www.uhsussex.nhs.uk/wp-content/uploads/2023/03/stanols-and-sterols-bda-1.pdf [13] - https://my.clevelandclinic.org/health/articles/16867-cholesterol--nutrition-tlc [14] - https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/10-heart-healthy-meals-in-less-than-10-minutes [15] - https://www.hri.org.au/health/your-health/lifestyle/how-to-transform-your-morning-routine [16] - https://www.bupa.co.uk/newsroom/ourviews/healthy-morning-routine [17] - https://www.medicalnewstoday.com/articles/does-exercise-lower-cholesterol [18] - https://www.healthline.com/health/high-cholesterol/does-stress-affect-cholesterol [19] - https://www.healthline.com/health/healthy-morning-routine [20] - https://www.healthline.com/health/high-cholesterol/natural-cholesterol-reducers [21] - https://www.healthline.com/health/heart-disease/natural-remedies-cholesterol [22] - https://www.webmd.com/cholesterol-management/high-cholesterol-alternative-therapies [23] - https://www.heartuk.org.uk/healthy-living/flora-proactiv-2 [24] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6163911/ [25] - https://www.healthline.com/health/high-cholesterol/breakfast-foods [26] - https://health.clevelandclinic.org/low-cholesterol-breakfast-ideas [27] - https://www.heartuk.org.uk/step-4-eat-and-live-smart/cholesterol-smart-snacking [28] - https://www.everydayhealth.com/high-cholesterol/diet/the-best-snacks-for-lowering-cholesterol/ [29] - https://www.mayoclinic.org/tests-procedures/cholesterol-test/about/pac-20384601 [30] - https://www.heartuk.org.uk/cholesterol/getting-a-cholesterol-test [31] - https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/lipid-panel [32] - https://www.nhs.uk/conditions/high-cholesterol/cholesterol-levels/ [33] - https://geekymedics.com/lipid-profile-interpretation/ [34] - https://www.nhlbi.nih.gov/education/TLC-Therapeutic-Lifestyle-Changes-Lower-Cholesterol [35] - https://www.heartuk.org.uk/cholesterol-smart/step-3 [36] - https://my.clevelandclinic.org/health/articles/23922-what-is-cholesterol [37] - https://www.heart.org/en/health-topics/cholesterol/hdl-good-ldl-bad-cholesterol-and-triglycerides [38] - https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800 [39] - https://www.nhs.uk/conditions/high-cholesterol/medicines-for-high-cholesterol/ [40] - https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol-medications/art-20050958 [41] - https://www.healthline.com/health/hdl-vs-ldl-cholesterol [42] - https://www.heartuk.org.uk/four-cholesterol-lowering-foods/oats-and-barley [43] - https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids [44] - https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192 [45] - https://www.heartuk.org.uk/low-cholesterol-foods/omega-3-fats [46] - https://www.heartuk.org.uk/healthy-living/cholesterol-lowering-foods [47] - https://www.massgeneralbrigham.org/en/about/newsroom/articles/10-foods-to-lower-cholesterol

Beyond Statins: Proven Ways to Lower Your Cholesterol Naturally

Discover proven methods to lower your cholesterol naturally.

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Many people struggle with their body image daily, especially those dealing with binge eating. Body acceptance might seem out of reach right now, but two helpful approaches can help: body positivity and body neutrality. The concept of body positivity encourages complete self-love, while body neutrality offers a different point of view. Body neutrality shifts the focus from appearance to functionality. To overcome body dissatisfaction and disordered eating patterns, you need a clear understanding of these differences. This blog post will guide you through both points of view and help you find an approach that resonates with your path to body acceptance. Understanding Body Image in Binge Eating Body image is central to your experience with binge eating disorder (BED), though it's not listed in the diagnostic criteria. The way you see your body shapes your self-perception and affects your eating behaviours and emotional well-being. The Psychology of Body Image Your body image relationship involves complex thought patterns that extend beyond appearance concerns. Research shows that approximately 60% of teenage girls and up to 90% of young adult women  are not satisfied with their appearance 27 . This dissatisfaction runs deeper than looks - it connects directly to your self-worth and emotional state. How Binge Eating Affects Body Perception Binge eating disorder makes your body perception more complex. Studies show that people with BED experience higher levels of body dissatisfaction  compared to those without eating disorders, whatever their actual body weight 2 . You might focus too much on weight and shape, which creates a distorted view that impacts your daily life and self-worth. The Cycle of Shame and Disordered Eating Shame and binge eating create a complex cycle. Here's what usually happens: Initial Trigger : Body shame or negative self-image creates emotional distress Coping Mechanism : Binge eating becomes a way to handle overwhelming feelings Post-Episode : Guilt and shame grow stronger after bingeing Reinforcement : These negative emotions trigger more binge episodes Research shows that people with eating disorders experience more shame compared to other clinical groups 28 . This shame often pushes perfectionist behaviours and creates pressure to maintain the "perfect" diet, exercise regime, and body image 28 . People try to handle these feelings differently. Some avoid body awareness completely, while others become fixated on fixing their appearance 29 . Both reactions can increase binge eating episodes because they don't address the emotional challenges underneath. The connection between your body image and binge eating affects your recovery path significantly. This cycle of shame and disordered eating goes beyond food - it's about your relationship with your body and how you treat yourself. Body Positivity Movement The body positivity movement has been steadily growing, giving people a unique point of view on body acceptance. Black, fat, and queer activists started a radical fat acceptance movement in the 1960s that has now become a widespread social movement 5 . Origins and Core Principles The movement started with the National Association to Aid Fat Americans  (now NAAFA), a 1969-old organisation that works to improve lives through education and advocacy 6 . Body positivity challenges narrow beauty standards in society. It promotes the idea that all bodies deserve acceptance, whatever their size, shape, skin tone, or physical abilities 7 . Benefits for Mental Health Research reveals several positive outcomes when people embrace body positivity: Women feel better and more satisfied with their bodies after seeing body-positive content on social media 8 Body appreciation leads to fewer depressive symptoms and better self-esteem as time passes 9 A Stanford University pilot study showed that body positive approaches made participants feel less guilty and more satisfied with their bodies 10 Criticisms and Limitations The current body positivity movement faces several challenges despite its good intentions. Research shows that 67% of body positive posts  on Instagram come from white women. Men and ethnic minority women are nowhere near equally represented 8 . Critics say the movement has changed from its radical roots into a more commercial version that leaves out marginalised individuals 11 . People feel more anxious and depressed when they are told to love their bodies but truly can't. This happens especially when you have eating disorders , where forced positivity might cause more harm than good. The movement's focus on loving your appearance sometimes reinforces society's obsession with looks instead of challenging it 6 . On top of that, the current movement has lost touch with its roots in fat activism and Black feminism 12 . The original movement wanted to fight systemic discrimination. Today's version focuses more on individual self-love and doesn't deal very well with broader structural problems 8 . These aspects of body positivity help you make informed decisions about using its principles on your journey toward body acceptance and eating disorder recovery. The movement's complex history and rise give great insights into its benefits and limitations. Body Neutrality as an Alternative Body positivity tells you to love your body. Body neutrality takes a refreshingly different view. This view, which gained prominence around 2015 , suggests you don't need strong feelings about your body either way  13 . Core Concepts of Body Neutrality Your body represents just one part of who you are, not your defining feature 13 . Eating disorder specialist Anne Poirier explains how body neutrality places more value on what your body does rather than how it looks 14 . Body neutrality teaches these fundamental ideas: You can accept your body without judgement Physical appearance becomes less important Your body lets you experience life Your looks don't determine your worth Focus on Body Function Over Appearance Body neutrality doesn't ask you to love everything about how you look. The idea helps you appreciate what your body does  for you 15 . This fundamental change in view helps you: Notice how your body helps you each day See its natural healing and adaptation Experience life through your body Stop linking your worth to your looks Scientific Evidence Supporting Body Neutrality Research shows body neutrality works, especially for eating disorder recovery. Studies reveal that this approach blends well with dialectical behavioural therapy (DBT) and helps decrease eating disorder symptoms  while improving life quality 13 . New studies show how body neutrality connects with body functionality appreciation and acceptance 16 . People who struggle with body positivity's focus on loving their appearance find this approach more practical and realistic 14 . Body neutrality helps people with body image problems by removing  pressure  to constantly feel positive about their looks 15 . You create room for a balanced relationship with your body and focus on other parts of your life and identity 6 . The approach matches mindfulness principles by teaching your mind to stay present without judgement 6 . Less emotional energy spent on body image means more time for things and relationships that matter most to you. Choosing Your Approach The choice between body positivity and body neutrality isn't about finding the "right" path - it's about discovering what fits your journey best. Studies show that more than 60% of people dedicate significant time thinking about their body weight and shape  13 . Assessing Your Current Relationship with Body Image Your current relationship with your body needs assessment before picking an approach. These questions might help you reflect: How many hours do you spend focused on your looks? What feelings surface when you see yourself in the mirror? Do compliments about your appearance make you uncomfortable? Your body image's impact on your daily life deserves attention. When Body Positivity May Help Body positivity could be your path if you're prepared to question beauty standards set by society. A positive body image associates with better mental health outcomes  and stronger self-esteem 13 . This approach might work well if you: Already practise self-acceptance Find positive affirmations helpful Feel prepared to welcome and celebrate your body Want to be part of a supportive community When Body Neutrality Could Be More Beneficial Body neutrality often serves as a practical first step, especially with eating disorders. This approach has shown promise in reducing eating disorder symptoms while boosting life quality 13 . Body neutrality might suit you if: You Experience Body Neutrality Offers Body hatred A middle ground approach Recovery challenges Less pressure to feel positive Appearance fixation Focus on functionality Emotional overwhelm Permission to be neutral This method proves especially valuable when body positivity seems forced or overwhelming. Research suggests that body neutrality equips people to value themselves based on inner worth rather than looks 14 . You can say, "I may not love what I see in the mirror today, but I am still worthy of nourishment and self-care" 14 . Your journey isn't straightforward - different approaches might help at various times. Studies show that about 53.6% of people rarely speak positively about their appearance 17 . Starting with neutrality before moving toward positivity might be more realistic for many people. Implementing Body Acceptance Strategies Small, consistent actions that build over time make body acceptance strategies work better. People who practise regular mindfulness experience  better body image and self-acceptance, according to research 4 . Daily Mindfulness Practices You don't need hours of meditation to build a mindful relationship with your body. These evidence-based practises can help: Morning body scan meditation Gratitude journaling about your body's capabilities Mindful movement that feels enjoyable Brief breathing exercises throughout the day Checking in with physical sensations without judgement People who practise mindfulness report less anxiety and better self-esteem related to body image 1 . Challenging Negative Self-Talk Your relationship with your body shapes through your internal dialogue. Negative self-talk can maintain unhealthy eating behaviours . Here's how you can transform your inner voice: Instead of Saying Try Saying "I hate how I look" "My body helps me experience life" "I should be thinner" "My body deserves care as it is" "I can't control myself" "I'm learning to listen to my body" Building a Supportive Environment Both physical and digital spaces play a role in nurturing body acceptance. Your social media feed can affect your body image 19 . Here's how to build a supportive atmosphere: Digital Environment:  Follow accounts that promote diversity and body acceptance. Body-positive content can boost your mood and body satisfaction, according to research 1 . Physical Space:  Your environment should support your journey. Remove triggering items like scales or keep comfortable clothes that fit your current body. Wearing well-fitted clothes helps improve body image 19 . Social Circle:  People who support your recovery should surround you. Those who accept themselves tend to have healthier relationships 1 . Support groups or professionals who specialise in eating disorders and body acceptance can help. Self-compassion matters as you try these strategies. People who approach body acceptance with patience and understanding maintain their progress longer 20 . Professional Support and Treatment Professional help is a vital step to accept your body and recover from binge eating. Studies show that proper treatment and support help most people get better 21 . Types of Therapy Available Several proven therapies work well to treat binge eating and body image issues. Here are your options: Therapy Type Focus Area Benefits Cognitive Behavioural Therapy (CBT) Thoughts and behaviours Highest abstinence rates 22 Interpersonal Psychotherapy (IPT) Relationships and emotions Comparable long-term outcomes to CBT 22 Dialectical Behaviour Therapy (DBT) Emotion regulation Lower dropout rates 22 Acceptance Commitment Therapy (ACT) Values and acceptance Substantial reduction in symptoms 23 Working with Eating Disorder Specialists Your recovery path needs a team of professionals who work together. The NHS suggests starting with guided self-help programmes and healthcare professional support 21 . A detailed treatment team has: A mental health expert who specialises in eating disorders A registered dietitian who guides nutrition Medical specialists who monitor health Support group leaders Early treatment gives you the best chance to recover 24 . You'll usually have 20 sessions over 20 weeks. Group sessions on average last around 90 minutes 21 . Integrating Body Acceptance into Recovery Body acceptance is vital to your recovery process. Your team will address this after you develop stable eating patterns 25 . Your treatment plan helps you: Build Trust Through Embodiment:  You'll reconnect with your body's natural signals, including hunger and fullness cues 3 . This involves mindfulness practices and gentle movement exercises that boost body awareness. Challenge Societal Standards:  Your therapist helps you question beauty ideals that create body dissatisfaction 3 . This becomes vital because studies link unaddressed body image problems to higher relapse rates 25 . Develop Self-Compassion:  Treatment uses techniques that help you move from criticism to curiosity and care 3 . This transformation is key to long-term healing. Research shows that self-compassion makes treatment work better 26 . Body acceptance work needs the right timing. Your treatment team will help you address these concerns after you establish stable eating patterns and reduce eating disorder behaviours 25 . Comparison Table Aspect Body Positivity Body Neutrality Core Philosophy Promotes love for every part of your body Highlights what your body can do instead of its appearance Historical Context Emerged in 1960s from fat acceptance movement Rose to popularity around 2015 Biggest Problem Questions beauty norms and welcomes all body types Sees body as a functional tool without emotional ties Approach to Appearance Celebrates and embraces your looks Minimises attention to physical appearance Mental Health Benefits Boosts mood and body satisfaction through positive self-talk Reduces eating disorder symptoms and enhances life quality Main Limitations Might reinforce appearance focus; could feel forced Difficult for people who need emotional connection Best Suited For People ready to accept themselves with positive mindset People who find body hatred overwhelming Community Aspect Values community support and social change Emphasises personal mindfulness and function Current Criticism Commercialised nature; lacks minority representation (67% white women on Instagram) Not documented Relationship to Recovery Builds self-love and acceptance Centres on neutral acceptance and function Conclusion Body acceptance becomes a challenging experience for people with binge eating disorder. The path to healing your body's relationship offers two valid approaches - body positivity and body neutrality. Body positivity helps celebrate and love your body, and research shows improved mood and self-esteem in people who practise it. A gentler alternative  comes from body neutrality that focuses on your body's capabilities instead of looks. Studies show no approach works better than the other - success depends on your situation and readiness to change. Body neutrality works as an effective starting point for many people, while others deeply connect with body positivity's message of radical self-love. Your experience might blend both approaches as you move through different recovery stages. Professional support  is significant in this process. Qualified therapists and eating disorder specialists customise these approaches to your needs and help you develop green strategies for body acceptance. Healing needs time, and even small steps toward neutrality show real progress in your recovery. Your focus should stay on finding what works for you, whether that's body positivity, neutrality, or both.  References [1] - https://www.haleyneidich.com/how-to-practice-body-love-acceptance/ [2] - https://pmc.ncbi.nlm.nih.gov/articles/PMC5748745/ [3] - https://emilyprogram.com/blog/body-acceptance-in-eating-disorder-recovery/ [4] - https://www.nationaleatingdisorders.org/sites/default/files/BodyActivismGuideFINAL.pdf [5] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9589104/ [6] - https://health.clevelandclinic.org/body-positivity-vs-body-neutrality [7] - https://en.wikipedia.org/wiki/Body_positivity [8] - https://theconversation.com/why-the-body-positivity-movement-risks-turning-toxic-189913 [9] - https://www.sciencedirect.com/science/article/abs/pii/S1740144523000128 [10] - https://thebodypositive.org/5-competencies/ [11] - https://www.theguardian.com/lifeandstyle/2023/jun/08/ozempic-weight-loss-body-positivity [12] - https://u.osu.edu/studentwellnesscenter/2021/02/18/the-whitewashed-diluted-reality-of-modern-body-positivity-the-important-black-history-of-the-body-positivity-movement/ [13] - https://withinhealth.com/learn/articles/embracing-body-neutrality-in-eating-disorder-recovery [14] - https://equip.health/articles/body-image/body-neutrality-eating-disorder-recovery [15] - https://www.charliehealth.com/post/what-is-body-neutrality [16] - https://www.sciencedirect.com/science/article/pii/S1740144524001025 [17] - https://butterfly.org.au/body-neutrality-what-is-it-and-why-is-it-important/ [18] - https://www.psychologytoday.com/gb/blog/the-binge-eating-prevention-plan/202110/does-self-talk-lead-binge-eating [19] - https://www.allianceforeatingdisorders.com/5-secrets-positive-body-image/ [20] - https://www.psychologytoday.com/gb/basics/body-positivity [21] - https://www.nhs.uk/mental-health/conditions/binge-eating/treatment/ [22] - https://pmc.ncbi.nlm.nih.gov/articles/PMC3433807/ [23] - https://www.sciencedirect.com/science/article/pii/S1740144519301378 [24] - https://renfrewcenter.com/services/body-image/ [25] - https://www.nationaleatingdisorders.org/body-image-ed-treatment/ [26] - https://www.sciencedirect.com/science/article/pii/S1740144515000285 [27] - https://www.researchgate.net/publication/264463547_Understanding_the_link_between_body_image_and_binge_eating_a_model_comparison_approach [28] - https://pmc.ncbi.nlm.nih.gov/articles/PMC10087809/ [29] - https://link.springer.com/article/10.1007/s40519-023-01607-7

Body Acceptance: Body Neutrality vs Body Positivity in Binge Eating

Explore the differences between body neutrality and body positivity in your binge eating disorder recovery.

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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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