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If we want to be fun, we need to be well-fed




Dietitian diaries #2


As my brain has gently come back online the last few months now the sleepless nights are a little less (*touches wood*,) I have been exploring more deeply into the area of neuronutrition which looks at the bi-directional link between our nutrition and our brains and nervous systems. In other words it looks at how the foods we eat or avoid impact the people we are, our moods, our characters and our decision making; as well if/when our brain health starts to deteriorate with age.  


We often forget that the foods we eat or avoid impact more than just the size and shape of our body through the presence or absence of energy, vitamins and minerals.  

Neuronutrition impacts me on a personal level at this stage of my life, because I want to do more than just survive these early years of motherhood, I want to be fully present and I want to show up for my children, my partner, my family and friends as my most playful, patient and patient self.

 

I remind myself daily that "If I want to be a fun mum, I need to be a well fed mum”; and every time the thought pops into my head to skip a snack because I "don’t have time", or the baby is clinging on to me for dear life, my own words are naturally popping back into my head;

 

If I want to be a fun mum, I want to be a well fed mum.” 

 

And then I grab the snack, sometimes dates stuffed with peanut butter, often a few squares of dark chocolate, occasionally some mozzarella on toast, or maybe a slice of whatever cake is on the go; I want to be a well fed mum; and not just that, I want to be simply “well fed” so I can enjoy this chapter too.

 

Anyone with an eating disorder history will cringe a little at the word “well fed”; probably linking it to being a body we feel uncomfortable with, but actually well fed  simply means “having plenty of nutritious food to eat regularly” and what a privilege that is to have access to that. 

Often it is hard to see the link between food and mood, that is where our nervous system enters the discussion. If we have a low, irregular or overly restrictive food intake, this is a biological stressor to our bodies and brains. This stressor is a survival threat and shifts the body to move us from a place of connection to protection aka "survival mode".  

 

In survival mode the body and brain makes changes to support our personal survival. 

 

  • Cortisol and adrenaline are released, contributing to feelings of stress, rage and overwhelm.

     

  • The prefrontal cortex, part of the brain responsible for rational thinking moves offline, meaning self regulation becomes challenging.

     

  • Messages to the parietal lobe, where body image is stored in the brain  get distorted and body image is not seen accurately

     

  • The neocortex, a part of the brain responsible for higher brain functions is unavailable and play is not able to be experienced

     

  • The ACC in the brain becomes unavailable meaning hunger and satiety signals are not recognised and a sense of self becomes distorted. 

 

On the other hand when we eat nutritious and delicious food regularly our body feels safe and is supported to remain within our window of tolerance. This means the limbic/survival system does not need to be prioritized and other areas of the brain responsible for play, presence, compassion, connection, gratitude and awe can be online and active.


Not only that, but the act of eating itself is a safety signal to the body, it engages the rhythmic motion of the jaw, releasing tension and activating our senses; moving us out of our minds and into our bodies; whilst also releasing the feel good hormone dopamine. 

 

Food is meant to be pleasurable and enjoyable because it keeps us alive and safe, I hope you allow yourself to experience that. 

 

Be well nurtured,  Love Rachel 



 


Daily paper

 

Every day (that I have capacity) I read a nutrition, eating or health focused research paper, here are the takeaways from this week; a little science for soul.

 

1: Pressuring children to eat or forbidding highly palatable foods increases the risk of disordered eating in adolescence, especially in boys: parents should choose what, when and where to eat and allow children to choose if and how much to eat with pressure or consequence.. Link

 

2: Elevated levels of suppressed anger may contribute to the onset and maintenance of eating disorders. Learning healthy ways to express instead of suppress anger and rage is critical for mental wellness. Link

 

3: .Although not yet in the DSM-5, excessive exercise meets the criteria of behaviour addiction, both in isolation and secondary to an eating disorder. Exercise dependence diagnosis can open up treatment pathways to manage low mood as exercise levels reduce or stop in recovery. Link

 

 4: Antidepressant medications use can decrease Niacin (vitamin B3).A symptom of low niacin is low mood so deficiency may exacerbate depressive symptoms and lead to unnecessary increase in medication. It is important to test for nutrient deficiencies and work with a dietitian or nutritionist to prevent exacerbation of low mood. Link




 


Small act of nurturance *

 

A little more nervous system regulation and a little less nutrient depletion can change us, change the way we parent and heal the next generation. 

 

Consuming a brazil nut each day can meet selenium needs. Symptoms of low selenium includes shedding hair, itchy scalp, fatigue, brain fog, muscle weakness, weak immunity and infertility issues. It is important to note that it is not advised to eat more than five brazil nuts a day to prevent selenium toxicity.

 

 *Generalised advise and not a personal prescription, please seek support from a dietitian or clinician for individual support and guidance.

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The Nurture Circle offers Disordered Eating and Eating Disorder Therapy, Clinical Nutrition Consulting and Holistic Family Health support both Arundel, West Sussex and Online.

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