Clardoon Health, Author at Clardoon Health

Posted on: February 19, 2024January 31, 2024

Sleep, Fitness, and Memory: A Comprehensive Look

We’ve all heard the saying that everything in life is connected, and when it comes to our health, that couldn’t be truer. Every move we make, every bite we take, and every hour we sleep plays a part in this intricate dance of well-being. Today, let’s delve into a recent study from McMaster University that explores the fascinating interplay between physical activity, sleep, and memory. Let’s shed light on yet another dimension of our health puzzle.

How the Study Worked

It’s no secret that our lifestyle choices ripple across different aspects of our health. The McMaster University study, which focused on 26 older adults and 35 younger adults, sought to unravel the connections between fitness, sleep, and memory. The participants underwent a cardiovascular fitness test, wore sleep monitors, and engaged in memory tests.

Surprisingly, the study found no direct link between fitness level, sleep, and memory in the younger group. However, a compelling story unfolded among the older adults, particularly those classified as “low fit.”

For these seniors, the study revealed a correlation between poor sleep quality and reduced performance in high-interference memory tests. Each night waking resulted in a four percent decline in memory test scores. Sleep efficiency, the percentage of time spent asleep while in bed, showed a similar pattern – as efficiency decreased, so did memory performance.

On a positive note, improved sleep efficiency correlated with enhanced high-interference memory among the least-fit seniors. This suggests that cardiovascular fitness could play a crucial role in protecting the aging brain and counteracting the adverse effects of poor sleep.

While general recognition memory showed no connection with fitness or sleep, the study underscores the impact of lifestyle on specific aspects of cognitive health.

Key Takeaways

A Glimpse Into Brain Health: While the study focused on memory tests, it’s essential to acknowledge that cognitive health involves multiple dimensions. Regular physical activity might counteract some sleep-related memory issues, but the broader impact of poor sleep on overall health remains a concern.
The Sleep Priority: Understanding the vital role of sleep is paramount. Poor sleep quality can affect various aspects of your life, from productivity to eating habits and emotional well-being.

As we continue our journey through the intricate dance of health, this McMaster University study adds another beat to the rhythm. It reinforces the notion that our choices, especially in terms of physical activity and sleep, echo through the corridors of our well-being. Let’s prioritise understanding these connections, encouraging ourselves to move, rest, and live in harmony for a healthier, more vibrant life.

References:

http://dx.doi.org/10.3389/fpsyg.2022.793875

http://dx.doi.org/10.5664/jcsm.5498

Posted on: February 12, 2024February 12, 2024

Navigating the Weight Journey: What’s Inside Really Matters

Let’s talk about something we’ve all faced at some point – weight bias. You know, those moments when we feel judged for not fitting into society’s so-called “ideal weight.” But here’s the twist – it’s not just an external thing. A recent study from Canada showed that this bias can also come from within ourselves, affecting our own perceptions and judgments. Let’s unpack what this means and how we can adopt a more positive and inclusive perspective.

The study found a strong link between higher body mass index (BMI) and what they call “weight bias internalisation.” Translation? If you’ve ever found yourself unfairly judging your own or others’ bodies based on weight, you’re not alone. The study also highlighted that women tend to feel this internalised bias more intensely, probably because of the unrealistic body standards society often throws at them.

What’s interesting is how participants in the study pointed fingers at behaviours like overeating, lack of exercise, and high-fat diets as the main culprits behind being overweight. On the flip side, factors like hormones and metabolism got less blame.

Key Insights

Understanding Weight Beyond the Basics: Let’s broaden our view on weight. It’s not just about what we eat or how much we move. There’s a whole system of factors – physical, psychological, social, and environmental – at play.
Being Kind to Yourself: Feeling down about your weight is tough, and this study shows it can even lead to mental health struggles. The key is to shift our focus. Instead of blaming ourselves, let’s explore a more positive and holistic view of health. It’s not just about what we eat; it’s about how we feel, sleep, and navigate our lives.
Your Health is a Puzzle, Not a Puzzle Piece: Ever thought about how sleep, emotions, work-life balance, relationships, genetics, and where you live might influence your health? They’re all interconnected. By seeing the bigger picture, we can transform our mindset and discover new ways to achieve our health goals.

So, what’s the takeaway? Weight bias is a thing, and it’s not just external. By understanding that weight is a complex interplay of various factors, we can be kinder to ourselves and others. It’s not just about the food we eat or the exercise we do; it’s about embracing a holistic view of health. Your journey is unique, and there’s more to it than meets the eye – or the scale.

References:

https://www.nature.com/articles/s41366-021-00860-z

https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-023-16454-5

Posted on: February 5, 2024February 6, 2024

Why Your Workout Might be Holding You Back

So, you’ve been hitting the gym, clocking in those miles, or sweating it out in your living room – all in the name of fitness. But here’s the kicker – despite your dedication, the results might not be adding up the way you expected. Ever heard the phrase, “You can’t out-exercise a bad diet”? Well, it turns out there’s more to the story than just counting calories.

Picture this: you finish a killer workout, and suddenly, the temptation to laze on the sofa or skip the stairs for the lift kicks in. Ever wondered if your body is playing tricks on you? Recent research suggests that it might be, and the culprit is something called exercise compensation.

When the Sweat Stops, the Compensation Begins

We get it – working out is tough. But what if we told you that your body might be playing a sneaky game with you? A study shows that after a workout, 16 out of 24 studies found people tend to move less in the hours and days that follow. Yeah, you read that right – less movement, not more.

Let’s talk about Non-exercise Physical Activity or NEPA – the unsung hero of your daily calorie burn. It’s the stuff you do outside your structured workout – the steps, chores, and all the little moves that add up. Shockingly, the research spills the beans: on average, folks compensate for their gym sessions by cutting back on other forms of physical activity.

Mind Games: Your Mood and Your Munchies

Remember that post-workout glow? Turns out, it’s more than just sweat. A small 2012 study found a link between feeling good after a workout and eating less. So, how you feel post-exercise might be key to keeping your calorie intake in check.

How to Break Free from the Workout Rut

Listen Up: Don’t ignore what your body is telling you. Feeling exhausted, not just during but after your workout? Maybe it’s time to dial it back a notch.
Move Beyond the Burn: Your workout shouldn’t be a pass to veg out. Instead of rewarding yourself with a marathon on the sofa, find a balance that keeps you moving throughout the day.
Check Your Feel-Good Factor: Pay attention to how you feel after a workout. Feeling awesome? That might be your ticket to healthier eating habits.

In the grand scheme of a healthy lifestyle, it’s time to ditch the one-size-fits-all view. Your workout isn’t just about burning calories; it’s about understanding how your body reacts and finding a sweet spot between exercise and your everyday hustle. Break out of the ‘Work Out, Veg Out’ cycle, and dive into a fitness journey that’s as unique as you are. Your body will thank you for it.

References:

http://dx.doi.org/10.1371/journal.pone.0083498

http://dx.doi.org/10.1007/s13668-023-00467-y

http://dx.doi.org/10.1016/j.psychsport.2012.02.012

http://dx.doi.org/10.3389/fphys.2019.01048

Posted on: January 29, 2024December 3, 2023

Discover the Joy of Strength Training: A Guide Tailored for You

Do you ever feel like your fitness routine is missing something? Perhaps you’re one of the many who enjoy walks but haven’t delved into the world of strength training. A recent study uncovered a surprising truth — older adults are often unaware of the strength training aspect of official physical activity guidelines. The question emerges: How can we make strength training not only beneficial but also enjoyable, especially for those who are new to it?

In a 2010 study, researchers offered a fresh perspective: the simplicity of strength training. While fitness professionals may revel in the details of exercise intricacies, it can be intimidating for those not immersed in the gym culture.

Simplifying the Strength Journey for You

You might be intrigued by the idea of strength training but overwhelmed by the complexity often associated with it. Here’s the good news: You don’t need an intricate plan. Two straightforward training sessions a week covering essential movements and muscle groups are the foundation. The best part? You have the flexibility to choose equipment that feels comfortable, whether it’s machines, dumbbells, resistance bands, or even just your body weight.

The secret lies in the effort you put in. You don’t need to worry about complicated percentages of your one-rep max. The key is to push yourself to the point of muscular fatigue during at least one set of each exercise. Forget the technicalities — focus on that internal sensation of your muscles getting a good workout.

Why Does Simplicity Matter for You?

Boosting Your Confidence: Starting with a simpler training program takes away the stress of figuring out complex routines. This allows you to channel your mental energy into what truly matters—giving your best effort. As you witness results, your confidence in your ability to follow through grows, making you more likely to stick with the program.
More Than Just Training: The beauty of simplicity in training is that it leaves you with mental energy to spare. You can use this reserve to focus on other aspects of your health, like nutrition and lifestyle adjustments. As you achieve success in your fitness routine, you’ll find yourself with the mental capacity to explore new ways to enhance your overall well-being.

Embarking on a strength-training journey doesn’t have to be daunting. It can be simple, enjoyable, and immensely rewarding. The goal is not perfection but progress, and the joy of feeling stronger with each session. Let’s redefine strength training together, making it accessible, effective, and, most importantly, tailored just for you.

References:

http://dx.doi.org/10.3390/ijerph191610002

http://dx.doi.org/10.1249/JSR.0b013e3181e7da73

Posted on: January 22, 2024December 3, 2023

Unlocking the Mystery of Obesity: The Protein Leverage Hypothesis

The puzzle of obesity is one that humanity has grappled with for centuries. How did we, with all our cognitive prowess, succumb to the temptations of modern diets? A groundbreaking study exploring the protein leverage hypothesis sheds light on an ancient biological mechanism that might just hold the key to understanding our collective struggle with weight.

What is Protein Leverage?

At its core, protein leverage suggests that humans, much like other species, have a built-in appetite for protein. This craving for protein guides our overall food consumption. Astonishingly, we continue eating until our protein needs are met, often consuming more calories than necessary to maintain a healthy weight.

However, it’s not merely about the quantity of protein; it’s about the ratio of protein to other macronutrients. This intricate dance of macronutrients influences our appetite in unexpected ways.

Protein Dilution: The Culprit in the Obesity Epidemic?

Even a slight “dilution” of protein in our diets, a decrease in the percentage of calories from protein coupled with an increase in calories from carbs and fat, can trigger a significant increase in overall food intake. This protein leverage mechanism explains, to a large extent, the surge in obesity rates.

Picture it as a lever—protein exerts leverage over our appetite, compelling us to consume more than required. And where do we find these highly diluted protein meals? Enter highly processed foods, particularly those high in fat and low in protein. The energy-dense nature of fat makes overconsumption all too easy.

The Feedback Loop of Weight Gain

As we gain weight, a feedback loop fueled by protein leverage is set in motion. A larger body demands more protein, leading us to consume more food in the quest for this essential nutrient. The result? An endless cycle of weight gain.

Yet, protein leverage isn’t a linear game. It’s most potent when calories from protein hover between 10 to 15 percent. A small dilution of protein within this range can significantly impact our appetite. However, when protein is excessively diluted and protein calories drop to around 5 percent, our bodies seem to hit the protein leverage “off” switch, curbing hunger.

Navigating the Protein Leverage Landscape

Not All Dilution is Equal: Interestingly, not all protein dilution is detrimental. A plant-based diet, naturally lower in protein, doesn’t trigger an increase in calorie consumption, thanks to the presence of fibre and water.
The Unknowns: While the protein leverage hypothesis provides a fascinating perspective on obesity, it’s essential to acknowledge the vast unknowns. Protein requirements vary significantly among individuals, influenced by factors such as age, weight, health, physical activity, and body composition.

While the protein leverage hypothesis contributes valuable insights into the obesity puzzle, it’s crucial to recognise the complexity of the issue. Obesity is a multifaceted problem with diverse contributing factors. Understanding protein leverage opens a door to comprehension, but the journey to solving the obesity mystery involves exploring a myriad of interconnected pathways. As we delve deeper into the intricate dance of macronutrients, we move one step closer to unravelling the secrets of our collective battle with weight.

References:

http://dx.doi.org/10.1073/pnas.0912198107

http://dx.doi.org/10.1098/rstb.2022.0212

http://dx.doi.org/10.1093/ajcn/nqaa044

http://dx.doi.org/10.1002/oby.22531

http://dx.doi.org/10.3390/nu11112661

Posted on: January 15, 2024December 3, 2023

Late Middle Age Fitness Dilemma: Is ‘Eat Less, Move More’ the Answer?

Imagine you’re an older adult who has been wrestling with weight issues for years, perhaps even decades. Now in your 50s or 60s, nearing retirement, you’re facing a critical juncture where, with each passing year, you’re witnessing the unwelcome transformation of muscle into fat. This increase in body fat raises the stakes for conditions like high blood pressure, cardiovascular diseases, and type 2 diabetes.

So, what’s the best strategy to reverse this trend? Over the years, you’ve heard three seemingly conflicting narratives on how to shed those extra pounds. The first preaches the mantra “eat less, move more,” emphasising the dual importance of calorie restriction and aerobic exercise. The second focuses on the kitchen, claiming that the path to a leaner body primarily involves strict dieting and a high-protein intake. The third story promotes “lifting weights to lose weight,” arguing that intense resistance training can rev up your metabolism and sculpt your physique.

In this journey towards optimal body composition in your late middle age, which of these stories holds the key?

A recent research review provides some clarity.

How the Study Worked

This review draws insights from 66 studies involving nearly 5,000 individuals aged between 55 and 70, all with a BMI ranging from 25 to 40. The interventions in these studies varied, lasting around 12 weeks on average, and were categorised into three groups: diet, exercise, and a combination of both.

What the Study Revealed

Body-Fat Percentage Results:

The most effective strategy? Calorie restriction with high protein plus any form of exercise, which reduced body-fat percentage by about four points on average.

Fat Mass Results:

For total fat loss, calorie restriction plus high protein led the way, cutting an average of 5.86 kg (13 pounds). Interestingly, calorie restriction plus resistance training achieved similar results.

Lean Body Mass (LBM):

The surprise here was that combined resistance and aerobic training resulted in the most significant gains in LBM, followed by aerobic training alone. Calorie restriction, on its own, led to small reductions in lean mass.

All Outcomes – The Overall Winner:

For overall improvements in body composition, the winning combination was calorie restriction plus resistance training.

Key Takeaways

Clearly, the magic lies in the combination of diet and exercise. Let’s revisit the three stories:

“Eat less, move more”: Calorie restriction paired with any exercise proved most effective for reducing body-fat percentage, especially with a high-protein diet.
“Abs are made in the kitchen”: Calorie restriction plus high protein excelled in pure fat loss and reducing body-fat percentage, waist circumference, and BMI. However, cutting calories without exercise resulted in a small muscle loss.
“Lift weights to lose weight”: As a standalone for fat loss, resistance training was modestly effective for older adults. But, when combined with a reduced-calorie diet, it emerged as a winner, showing excellent outcomes in fat mass reduction, body-fat percentage, BMI, and waist circumference.

In your journey to a healthier you, the evidence points towards a holistic approach—a balanced mix of dietary changes and exercise, with a special nod to the combination of calorie restriction and resistance training. It’s not just about losing fat; it’s about optimising your body composition for a healthier, more resilient future.

References:

http://dx.doi.org/10.1016/j.advnut.2023.04.001

psychiatrist.com/jcp/mean-difference-standardized-mean-difference-smd-and-their-use-in-meta-analysis

http://dx.doi.org/10.1111/obr.13428

Posted on: January 8, 2024December 3, 2023

Interested in Holistic Fitness? Here are Insights from 4 Key Studies

When it comes to strength training, we’ve delved into numerous aspects: from tailoring programs for seniors to debating the merits of lifting lighter weights. In this edition, we’re shifting focus to bring you insights from recent studies that individually might not stand out but collectively offer valuable guidance for your fitness journey.

Study #1: Your Personal Training Outcomes

A thorough analysis from McMaster University reveals a universal truth: every training program, no matter its specifics, achieves two common outcomes—increased muscle strength and size for you. While variables like loads, sets, and frequency matter, the key takeaway is finding your minimum effective dose. Tailor your workouts to align with your interests for sustained engagement and results.

Study #2: Your Lifting Speed Matters

Remember the slow-lifting craze? A recent meta-analysis on lifting speeds underscores the importance of your preferred tempo. Regardless of your age or gender, faster lifting consistently leads to superior strength gains for you. Choose your preferred lifting tempo within reason, and focus on other critical variables that drive your progress.

Study #3: Your Brain Power Linked to Leg Strength

As we age, physical and cognitive declines often go hand in hand. A study examining older adults found a strong correlation between leg strength and cognitive function. Surprisingly, muscle mass isn’t directly linked to cognitive performance, emphasising the unique benefits of focusing on your strength, especially as you age.

Study #4: Lifting for Your Academic Excellence

The most unexpected finding comes from research suggesting that resistance training in children and adolescents improves cognitive function, academic performance, and task focus. While the exact mechanisms aren’t fully understood, it’s proposed that the discipline and persistence cultivated in the gym might translate into improved self-regulation in academic settings.

In the dynamic world of resistance training, these studies offer practical insights. Tailor your approach to individual preferences, embrace the power of diverse training speeds, recognise the importance of strength in cognitive health, and consider the unexpected benefits of lifting for academic success. Remember, strengthening the body goes hand in hand with fortifying the mind, offering a holistic approach to well-being and performance.

References:

http://dx.doi.org/10.1136/bjsports-2023-106807

http://dx.doi.org/10.1519/JSC.0000000000004490

https://onlinelibrary.wiley.com/doi/10.1002/lim2.90

http://dx.doi.org/10.1007/s40279-023-01881-6

Posted on: January 1, 2024December 3, 2023

4 Key Steps to Transforming Stress Into A Superpower

As we embark on a new year, it’s natural to reflect on aspects of our lives that we’d like to improve. One common theme is the desire to manage stress more effectively. Ever wondered why some people seem to thrive under stress while others crumble? It turns out, it’s all about mindset. Your perception of stress can significantly impact how it affects your performance, health, and overall well-being. Stanford University researchers, led by Dr. Alia Crum, delved into the intriguing question of whether someone with a “stress is debilitating” mindset could transform into someone who sees stress as a positive force. The answer, as it turns out, lies in the power of metacognition—how we think about thinking.

Dr. Crum and her team conducted a series of experiments to explore the malleability of stress mindsets. They introduced participants to a metacognitive process designed to reframe their view of stress. The process involved four key steps.

1. Understanding Your Stress Mindset:

Let’s begin by exploring how your mindset about stress has shaped your experiences. Take a moment to reflect on occasions when stress has played a positive or negative role in your life. Have you ever embraced a challenging task, or perhaps avoided something important due to stress?

2. Noticing and Naming Your Stress:

Now, let’s identify a recurring stressor in your life. Focus on observation rather than immediate problem-solving. Describe the emotional, physical, and behavioural aspects of your stress response.

3. Welcoming Your Stress:

Recognise that stress often stems from a deep concern or investment in a particular aspect of your life. Identifying the source of stress allows you to reframe it as a sign of caring or importance. You can complete this sentence as an exercise: “I am stressed about this because I care about…”

You can also try “The Five Whys” which is a powerful tool for dissecting stressors. Start by asking “why” in response to your initial stressor and continue this process at least five times, each time probing deeper into the core issues. This method helps reveal the true origins of stress, enabling targeted and effective coping strategies.

4. Turning Your Stress into a Superpower:

The final step involves transforming stress into a source of growth. Explore how stress could benefit you in a given situation. What opportunities does it provide? What changes can you make to leverage stress for a more enriching experience? Remember, this is about empowering yourself to navigate stress and harness it for personal growth.

In essence, by embracing a metacognitive approach, you can shift your stress mindset from “debilitating” to “enhancing.” This shift not only leads to measurable improvements in physical health and interpersonal skills, as found in the Stanford University study but also empowers you to navigate stress as a catalyst for personal growth. As you guide yourself through this transformative process, remember: stress can be your superpower, propelling you towards a more resilient and fulfilling life. So, as we step into the new year, consider making this shift in mindset a cornerstone of your resolutions, unlocking the potential for a year marked by personal development and well-being.

References:

https://psycnet.apa.org/fulltext/2023-72899-001.html

Posted on: December 25, 2023December 3, 2023

Are Your Snacking Habits Undermining Your Diet?

In the jolly Christmas season, as everything feels festive, there’s a tug-of-war between good meals and those tempting snacks. Imagine doing great with your breakfast, lunch, and dinner, feeling like a healthy-eating champion. But, oh boy, then come the snacks. That moment when pantry chips or breakroom brownies wave at you, and suddenly, indulging a bit too much becomes a daily thing. Recently, researchers from King’s College London dived into this everyday tale, shining a light on our snacking ways and how they might be messing with our health goals.

How the Study Worked

Researchers dug into the food logs of 854 individuals over 13 days as part of a broader diet study. The goal was to define what constitutes a snack and assess the quality of these mini-meals using a Snack Diet Index (SDI) that rated foods based on processing levels.

In this study, a snack was any food or drink with calories consumed at least 30 minutes before or after a meal. “Healthy” or “unhealthy” was determined using the Snack Diet Index, favouring whole foods over highly processed ones.

Key Findings

The study unearthed intriguing patterns in snacking behaviours. A staggering 95% of participants embraced at least one daily snack, contributing a significant 25% to their daily calorie intake. Notably, snacks exhibited a tendency toward higher carbs and lower protein than main meals. The surprising revelation was the weak correlation between the quality of meals and snacks; individuals grappled with high-quality meals but struggled with low-quality snacks, and vice versa. Strikingly, frequent indulgence in high-quality snacks correlated with lower body fat, with nuts and seeds emerging as top-tier choices and cakes and pies falling into the low-quality category. For those classified as overweight or obese, opting for higher-quality snacks correlated with reduced hunger and lower insulin levels. Additionally, the timing of snacks played a role, as morning snackers leaned towards higher-quality, lower-calorie options in contrast to their evening counterparts.

Key Takeaways

Celebrate Success: If you’re acing those main meals, that’s a win. Acknowledge and celebrate those habits as the foundation for progress.
Explore Root Causes: Instead of a simple snack swap, dig into why you snack. Is it stress, meal satisfaction, or mindless munching? Address the root cause for lasting change.
Consider the Environment: Your surroundings matter. Prep and have easy access to healthy snacks – after all, if it’s there, chances are it’ll be eaten.

Your journey to well-being involves more than just meals; snacks play a crucial part. Just in time for the holidays, celebrate your successes in creating healthy meals and navigate snack challenges with a problem-solving mindset. Dive into why certain snacking habits persist, examine your environment, and remember the power of preparation. Your nutrition adventure is dynamic—each intentional snack choice is a step toward a healthier, happier you.

References:

http://dx.doi.org/10.1007/s00394-023-03241-6

http://dx.doi.org/10.1016/j.heliyon.2023.e16210

Posted on: December 18, 2023December 20, 2023

Dietary Disparities: Understanding Discrimination’s Role in Food Behaviours

When it comes to eating behaviours, the profound impact of discrimination should not be overlooked. Recent research in Nature Mental Health reveals that discrimination extends beyond mere frustration—it acts as a significant stressor affecting the entire body, including areas of the brain and gut associated with appetite. This may shed light on the higher rates of obesity observed in some minority groups. Let’s explore this study in detail.

How the Study Unfolded

UCLA researchers conducted assessments measuring participants’ experiences of unfair treatment, such as being treated with less courtesy. After fasting for six hours, participants underwent MRIs while viewing images of food, ranging from calorie-rich to healthier options. Subsequently, the participants reported their willingness to consume the depicted foods and stool samples were collected.

Study Snapshot

The study engaged 107 participants, comprising 81% females and 19% males, with an average age of 29. Ethnic and racial diversity was represented, with 53% identifying as Hispanic, 14% as White, 10% as Black, 14% as Asian, and 8% falling into the Other category. This diverse group underwent a comprehensive examination, sharing insights into the nuanced relationship between experiences of discrimination and responses related to food consumption, brain activity, and gut markers of inflammation. The study’s breadth of participants adds depth to our understanding of how discrimination may impact various individuals across different demographics.

Key Findings

Individuals facing high levels of discrimination reacted intensely to images of sweets, particularly in brain regions linked to reward processing and appetite. They were more willing to consume unhealthy foods and showed higher gut markers of inflammation associated with obesity and poor heart health.

This is attributed to how discrimination sets off a chain reaction in the body. Emotional stress from discrimination heightens brain reactivity to food cues, increasing cravings for high-calorie foods. This stress also triggers communication between the brain and gut, leading to changes in the gut environment and increased inflammation. This cascade effect, over time, contributes to a higher risk of obesity.

Here’s What You Can Do

Awareness is Key: Recognise that discrimination can be an invisible yet powerful stressor, influencing eating behaviours. Being aware of the connection between discriminatory experiences and food choices is a crucial first step.
Empathy Builds Bridges: Approach experiences of discrimination with empathy, curiosity, and compassion. Understand that these stressors can have a profound impact on overall well-being, including the relationship with food.
Encourage Self-Reflection: Perform self-reflection practices, such as keeping a food and stress diary. This can help you identify patterns and gain insights into how discrimination may be influencing your eating habits.
Promote Mindful Choices: Emphasise the importance of mindfulness in making food choices. By being aware of the emotional stress triggered by discrimination, you can make more conscious decisions about your eating habits.
Highlight Common Experiences: Remember that you are not alone in facing these challenges. Discrimination affects many, and understanding this commonality can foster a sense of shared experience and support.
Cultivate Self-Compassion: Learn to have self-compassion by encouraging mindfulness, acknowledging shared humanity, and fostering self-kindness. Breaking free from the cycle of stress-induced eating requires a compassionate and understanding approach towards oneself.

As you embark on your wellness journey, recognise that understanding the impact of discrimination on nutrition is a powerful tool for self-discovery and resilience. Through awareness and empathy, you can navigate the complexities of stress-induced eating, making mindful choices that align with your well-being. Remember, by embracing your unique experiences and fostering self-kindness, you do not only break free from negative cycles but also pave the way for a healthier, more empowered you.

References:

https://www.nature.com/articles/s44220-023-00134-9#Sec27