Healthy Eating Archives - Clardoon Health

Posted on: September 2, 2024September 2, 2024

Does Weight Stigma Affect Eating Habits?

Have you ever felt the sting of a passing comment about your weight or food choices? It’s a common experience that can trigger a cascade of emotions and behaviours—often leading to short-term relief but potential long-term consequences.

Weight stigma, unfortunately, is pervasive. It affects not only how we feel about ourselves but also how we respond in moments of vulnerability. Whether it’s a snide remark from a stranger or a subtle judgment from a loved one, these encounters can leave lasting impressions.

In a recent study published in the Annals of Behavioral Medicine, researchers delved into the immediate aftermath of weight stigma incidents among 134 participants with BMIs above 25. For 14 days, participants documented any experiences of weight stigma and their subsequent eating behaviours using real-time assessments—a method designed to capture authentic responses without the biases of memory.

Contrary to expectations, participants didn’t consistently eat more immediately after experiencing weight stigma. However, when they did turn to food, they consumed significantly larger quantities—up to 45% more than usual. This finding underscores how weight stigma can influence eating behaviours, leading to potentially unhealthy eating patterns.

Interestingly, the study also highlighted gender differences in responses to weight stigma. While both men and women reported similar intensities of emotional impact from stigma, men were more likely to consume larger portions after these incidents. This sheds light on how societal expectations around body image and food affect individuals regardless of gender.

Key Insights

Recognise Universal Impact: Weight stigma doesn’t discriminate based on gender. It affects everyone, contributing to feelings of shame and influencing behaviours. By acknowledging this universal impact, we can better understand its widespread implications.
Empower with Awareness: One of the most powerful tools against weight stigma is awareness. By recognising and naming the emotions triggered by stigmatising comments, individuals can regain control over their responses. This mindful approach allows for intentional decision-making rather than impulsive reactions.

By fostering a supportive environment that values self-awareness and resilience, we can collectively work towards breaking the cycle of weight stigma. It’s about empowering individuals to respond thoughtfully to adversity, promoting healthier relationships with food and self-image.

As we continue to navigate the complexities of body perception and societal pressures, let’s strive to create spaces where kindness and understanding prevail over judgment and stigma. Together, we can reshape the narrative around weight and wellness, fostering a more inclusive and compassionate world.

References:

Does weight stigma make people eat more?. Precision Nutrition.

Lee KM, Hunger JM, Tomiyama AJ. Weight stigma and health behaviors: evidence from the Eating in America Study. International Journal of Obesity. 2021 May 1;45.

Hunger JM, Montoya AK, Kristienne Edrosolan, Tan J, Hubbard AS, A Janet Tomiyama. Ecological Momentary Assessment of Weight Stigma and Eating Behavior in Everyday Life. Annals of behavioral medicine. 2024 Apr 9.

Posted on: August 26, 2024August 26, 2024

Anthocyanins Explained: Benefits and Sources for Your Diet

Ever wondered about the secret superheroes of nutrition with less-than-appetising names? Enter anthocyanins, the focus of this exploration. Despite sounding more like industrial chemicals than natural pigments, anthocyanins are the compounds that give vibrant foods like blueberries and strawberries their eye-catching colours.

Anthocyanins belong to the flavonoid family, a group of plant-based chemicals that, despite their misleading name, aren’t biological weapons but rather essential molecules that support our health and longevity.

So, beyond their peculiar name, let’s dive into anthocyanins: what they are, where they’re found, and how they can help combat or alleviate metabolic disorders, as revealed by recent research.

Understanding Anthocyanins

Ever wondered how plants protect themselves from the sun’s harmful rays? Anthocyanins act as natural sunscreens, imparting rich red, blue, and purple hues to fruits and vegetables.

The highest concentrations of anthocyanins are found in raspberries, blackberries, cherries, plums, cranberries, pomegranates, and chokeberries. Blueberries and strawberries also boast significant anthocyanin content. Among vegetables, anthocyanins are abundant in eggplant, red cabbage, purple cauliflower, purple carrots, and beets. Starchy sources like purple corn, purple yams/sweet potatoes, purple potatoes, black beans, and red kidney beans are also excellent sources.

Health Benefits of Anthocyanins

According to recent findings, anthocyanins offer promising benefits in addressing metabolic syndrome—a combination of conditions including abdominal obesity, high blood pressure, high blood sugar, and abnormal blood lipids. Left untreated, these conditions can significantly increase the risk of heart disease and type 2 diabetes.

Research suggests that anthocyanins provide a range of cardiovascular and metabolic benefits, including:

- Prevention of arterial plaque formation
- Reduction in blood pressure
- Inhibition of blood clot formation
- Anti-inflammatory properties
- Increase in HDL (high-density lipoprotein) cholesterol levels
- Reduction in LDL (low-density lipoprotein) and total cholesterol levels
- Enhancement of antioxidant capacity

If these benefits sound appealing, here’s where you can find significant anthocyanin concentrations in your diet.

Why Do Anthocyanin Levels Vary?

Similar to humans, foods are products of their environment. Factors like growing conditions, harvest timing, and post-harvest handling can influence the nutrient content of fruits and vegetables. Additionally, the form of the food—whether whole, juiced, powdered, or processed—can affect anthocyanin levels.

Addressing Abdominal Fat

Excess visceral adipose tissue, which accumulates around internal organs, is a known risk factor for metabolic disorders. While animal studies suggest that anthocyanins may help reduce abdominal fat and overall body weight, evidence in humans remains inconclusive. However, observational studies indicate that increased consumption of anthocyanin-rich foods like blueberries and strawberries is associated with less weight gain over time among large study populations.

Key Takeaways

Embrace a Diverse Diet: While anthocyanins offer significant nutritional benefits, remember that a balanced diet should include a variety of nutrient-dense foods, including colourful fruits and vegetables rich in anthocyanins.
Exercise Caution with Supplements: Exercise Caution with Supplements: Unlike essential vitamins and minerals, anthocyanins do not have a recommended daily allowance (RDA) because deficiency is not a concern. While supplements and processed forms of anthocyanin-rich foods exist, whole foods are generally recommended for maximising health benefits. Moreover, when choosing supplements, partner with a supplement brand you can trust.

As research continues to uncover the potential health benefits of anthocyanins, incorporating these colourful nutrients into your diet can contribute to improved overall health and well-being.

If you have specific health concerns or need guidance on incorporating anthocyanin-rich foods into your diet, consider consulting with a nutritionist or healthcare provider. They can provide tailored advice based on your individual health needs and goals.

References:

What anthocyanins can do for metabolic health. Precision Nutrition.

Godyla-Jabłoński, Michaela, Ewa Raczkowska, Anna Jodkowska, Alicja Zofia Kucharska, Tomasz Sozański, and Monika Bronkowska. 2024. “Effects of Anthocyanins on Components of Metabolic Syndrome-A Review.” Nutrients 16 (8).

Manolescu, Bogdan Nicolae, Eliza Oprea, Magdalena Mititelu, Lavinia L. Ruta, and Ileana C. Farcasanu. 2019. “Dietary Anthocyanins and Stroke: A Review of Pharmacokinetic and Pharmacodynamic Studies.” Nutrients 11 (7).

Kristamtini, Kristamtini, and Endang Wisnu Wiranti. n.d. “Total Anthocyanin Content in 18 Black Rice Cultivars.” ResearchGate. Accessed June 13, 2024.

Bertoia, Monica L., Eric B. Rimm, Kenneth J. Mukamal, Frank B. Hu, Walter C. Willett, and Aedín Cassidy. 2016. “Dietary Flavonoid Intake and Weight Maintenance: Three Prospective Cohorts of 124,086 US Men and Women Followed for up to 24 Years.” BMJ 352 (January): i17.

Posted on: August 19, 2024August 21, 2024

Screen Time and Eating Habits: Is There a Connection?

Let’s face reality: In today’s digital world, it’s not uncommon to find ourselves engrossed in screens while enjoying a meal. Whether it’s catching up on social media over breakfast or streaming a show during dinner, many of us multitask with devices instead of focusing solely on our food. Ideally, we’d pay attention to the flavours, textures, and our body’s cues of hunger and satiety. This mindful approach can help us avoid pitfalls like overeating and emotional eating. However, the reality often sees screens pulling our attention away from the dining experience.

If mindful eating can combat emotional and overeating, could screen time—which often distracts from mindfulness—actually make these eating issues worse? That’s precisely what a recent Chinese study, published in Appetite, aimed to uncover.

Study Methodology

Researchers surveyed 800 participants, evenly split between genders, about their:

- Frequency of screen use during meals (phones, computers, TVs)
- Level of mindfulness (ability to focus on the present moment)
- Intuitive eating habits (eating in response to body cues)
- Presence of eating issues (assessed through a screening tool for disorders like binge eating and anorexia)

Key Findings

The results aligned with expectations:

- Higher screen use correlated with lower mindfulness and intuitive eating scores.
- Participants who frequently used screens while eating were more likely to score higher on the eating disorder screening.

Interestingly, the study revealed a mutual influence between mindfulness and intuitive eating. Lower mindfulness scores were associated with lower intuitive eating scores, suggesting that being present at the moment is essential for eating in tune with bodily cues.

Researchers speculated that screen content might also influence eating behaviours. Highly emotive content, like stressful dramas or intense online discussions, could potentially escalate emotional eating compared to lighter, less engaging content.

What’s In It For You?

Mindful Eating and Screens: A Discordant Pair: While completely eliminating screens during meals may not be feasible for everyone, it could be beneficial for those struggling with overeating or emotional eating. Minimising distractions allows individuals to reconnect with internal cues—physical sensations, thoughts, and emotions—that foster self-awareness and healthier eating patterns over time.
Enhancing Mindfulness and Intuitive Eating: The study highlights the synergy between mindfulness and intuitive eating. Combining these practices enhances their individual effectiveness:
- - Mindfulness helps individuals observe bodily sensations and emotional triggers.
  - Intuitive eating encourages responding to these cues with nourishing food choices.
By mindfully tuning into how our bodies feel and intuitively choosing foods that satisfy our needs, individuals can cultivate a balanced approach to eating that promotes overall well-being.

As we navigate the digital age, understanding the impact of screen time on eating habits becomes crucial. While screens are a part of modern life, their presence during meals may undermine mindful eating practices. For those aiming to improve their relationship with food, reducing screen time during meals could be a valuable step towards fostering healthier eating behaviours and greater self-awareness.

References:

Is it bad to eat while using your phone?. Precision Nutrition.

He J, Wang Z, Fu Y, Wang Y, Yi S, Ji F, et al. Associations between screen use while eating and eating disorder symptomatology: Exploring the roles of mindfulness and intuitive eating. Appetite. 2024 Jun 1;197:107320–0.

Posted on: July 29, 2024May 29, 2024

Is Vitamin K the Key to a Healthy Heart?

Calcium: the cornerstone of sturdy bones and teeth, yet a potential menace when it finds its way into your arteries. The delicate balance between bone strength and arterial health underscores the importance of vitamin K—a nutrient that holds promise in safeguarding against arterial calcification. Join us as we delve into the latest research exploring the intricate relationship between vitamin K supplementation and heart health.

Unveiling the Findings: The Role of Vitamin K in Artery Health

In a comprehensive review encompassing 14 randomised controlled trials and over 1500 participants, researchers set out to unravel the enigmatic link between vitamin K and arterial calcification. Employing Coronary Artery Calcium (CAC) testing—a precise diagnostic tool capturing images of arterial calcium deposits—the study shed light on the potential benefits of vitamin K supplementation in mitigating arterial calcification.

Key Insights from the Study

Arterial Protection: Participants receiving vitamin K supplements exhibited a notable reduction in arterial calcium buildup, as evidenced by their CAC test results. This promising finding underscores the potential role of vitamin K in preserving arterial health and mitigating the risk of heart disease.
Mixed Findings: While the overall trend favoured vitamin K supplementation in curbing arterial calcification, studies yielded varied outcomes regarding its impact on the calcification of the aortic heart valve—a critical gateway regulating blood flow from the heart. While some trials reported no discernible effect, others showcased tangible improvements, highlighting the complexity of arterial health dynamics.

Navigating the Terrain

Supplemental Considerations: Despite emerging evidence hinting at the benefits of vitamin K supplementation, caution is warranted. Regulatory bodies such as the Food and Drug Administration (FDA) refrain from endorsing vitamin K supplements for heart health, citing the need for further research and potential risks associated with supplementation. Individuals, particularly those on blood thinners, should exercise prudence and consult healthcare professionals before incorporating vitamin K supplements into their regimen.
Dietary Strategies: Embracing a vitamin K-rich diet emerges as a cornerstone of heart-healthy nutrition. Found abundantly in green leafy vegetables, vegetable oils, and fermented foods, vitamin K offers a multifaceted approach to arterial health. Incorporating an array of vitamin K sources—ranging from spinach and kale to cheese and organ meats—ensures a balanced intake of this vital nutrient, supporting both bone integrity and arterial resilience.

As we navigate the intricacies of arterial health and heart wellness, the role of vitamin K emerges as a beacon of hope in the quest for optimal cardiovascular function. By embracing a holistic approach encompassing dietary diversity, evidence-based supplementation, and informed lifestyle choices, we embark on a transformative journey toward lifelong heart health and vitality.

References:

Li T, Wang Y, Tu WP. Vitamin K supplementation and vascular calcification: a systematic review and meta-analysis of randomized controlled trials. Front Nutr. 2023 May 12;10:1115069.129511

Fu X, Harshman SG, Shen X, Haytowitz DB, Karl JP, Wolfe BE, et al. Multiple Vitamin K Forms Exist in Dairy Foods. Curr Dev Nutr. 2017 Jun;1(6):e000638.

Posted on: July 22, 2024July 24, 2024

Aiming for Muscle Gain? Here’s What You Need to Know

A recent study embarked on a mission to answer an oddly specific question: How many peanuts should one consume to pack on size? While the query may seem comical at first glance, the study’s findings shed light on the intricate relationship between dietary choices, weight gain, and muscle growth. Join us as we dissect the nuances of this study and uncover its implications for nutritional coaching.

Contrary to conventional research paradigms favouring high-carb foods for weight gain experiments, this study ventured into uncharted territory by pitting peanuts against carbohydrates as vehicles for achieving a 500-Calorie surplus. Over a span of 10 weeks, participants were tasked with integrating these energy-dense snacks into their daily regimen while undergoing supervised full-body workouts thrice weekly.

Key Study Highlights

Unveiling Lean Mass Gains: Among the 32 experienced lifters enrolled in the study, an average weight gain of 2.2 kg (4.8 pounds) was observed following the 10-week intervention. Notably, approximately 70 percent of this gain comprised lean body mass—a noteworthy revelation in the realm of weight-gain research.
Peanuts vs. Carbs: Surprisingly, participants consuming peanuts exhibited a modest weight gain compared to their carb-consuming counterparts, despite both groups falling short of the targeted 500-Calorie surplus. This intriguing discrepancy prompts further exploration into the satiating effects and metabolic dynamics of peanuts versus carbohydrates.

Unravelling the Nutritional Paradox

Nourishing Insights: Peanuts, though technically legumes, share nutritional similarities with nuts. Recent studies suggest that diets enriched with nuts or peanuts may not lead to weight gain or increased waist circumference. The satiating properties of peanuts, coupled with potential nutrient bioavailability factors, offer compelling insights into their role in moderating calorie intake.
Strategic Carbohydrate Inclusion: For individuals striving to gain weight, particularly “hard gainers” in the athletic realm, strategic carbohydrate inclusion may prove beneficial. While protein remains essential for muscle growth and recovery, carbohydrates offer a readily available energy source with minimal thermic effects, facilitating weight gain without compromising satiety.

Empowering Nutritional Strategies

Precision in Snacking: Tailoring snack choices to individual goals and preferences is paramount in achieving optimal weight gain outcomes. Whether opting for protein-rich peanuts or energy-dense carbohydrates, aligning snack choices with overall dietary strategies is key to maximising progress and minimising metabolic trade-offs.
Holistic Approaches: Integrating nutritional insights with holistic approaches can empower us to navigate the complexities of dietary choices with confidence and clarity. By fostering a nuanced understanding of nutrient interactions and metabolic responses, we can be guided towards sustainable, evidence-based dietary practices.

In the ever-evolving landscape of nutritional science, embracing the enigma of the peanut paradox offers a gateway to deeper insights into weight gain strategies and metabolic dynamics. By harnessing the power of evidence-based research, we embark on a journey of discovery, empowerment, and transformative growth in pursuit of optimal health and well-being. Are you ready to take charge of your health, fuel your body wisely, and unlock your fullest potential? The path to a healthier, more vibrant life begins with the choices you make today!

References:

Sanchez AD, Reynolds JC, Marinik EL, Kolb RD, Lozano AJ, Davy BM, et al. A Randomized Trial of Healthy Weight Gain in Athletic Individuals. Med Sci Sports Exerc. 2024 Mar 25.

Fernández-Rodríguez R, Mesas AE, Garrido-Miguel M, Martínez-Ortega IA, Jiménez-López E, Martínez-Vizcaíno V. The Relationship of Tree Nuts and Peanuts with Adiposity Parameters: A Systematic Review and Network Meta-Analysis. Nutrients. 2021 Jun 30;13(7).

Posted on: July 8, 2024May 29, 2024

Is There a Link Between Loneliness and Eating Habits?

Food often serves as both sustenance and solace. From moments of sadness to bursts of joy, our relationship with food intertwines with our deepest feelings. Yet, recent studies suggest that certain eating issues, such as cravings and binge eating, are intimately entwined with one prevailing emotion: loneliness. But why does loneliness wield such influence over our food choices? A groundbreaking study published in JAMA Network Open delves into the neurobiological underpinnings of this intriguing connection.

The research, led by a team of scientists, focused exclusively on female participants. Through a series of assessments, the researchers gauged participants’ levels of loneliness and explored any concurrent eating issues. Subsequently, magnetic resonance imaging (MRI) scans were employed to monitor brain activity in response to various stimuli, including images of savoury and sweet foods, as well as non-food items.

Shedding Light on the Findings: Loneliness and Brain Activity

The study revealed a compelling correlation between loneliness and heightened brain responses to food-related images. Participants reporting higher levels of loneliness exhibited increased activity in the inferior parietal lobule (IPL), a region associated with social cognition and emotional regulation. Furthermore, individuals grappling with loneliness displayed higher incidences of eating issues, including overeating and food addiction.

Moreover, loneliness manifested in other facets of participants’ well-being, as evidenced by elevated body fat percentages and heightened psychological distress, encompassing symptoms of depression and anxiety. This underscores the profound impact of loneliness on both neurobiological processes and overall health outcomes.

What Can You Do?

Prioritising Social Health: Recognising the significance of social well-being is paramount in promoting holistic health. Integrating assessments for social isolation alongside traditional health screenings can offer invaluable insights into your overall well-being.
Emotional Regulation: Acknowledging the interplay between emotions and behaviour underscores the importance of adopting holistic approaches to wellness. Explore mindfulness practices, journaling, and self-compassion techniques can foster emotional resilience and mitigate the effects of loneliness on eating habits.

While loneliness may cast a shadow over our well-being, it also presents an opportunity for growth and transformation. By fostering a deeper understanding of the intricate interplay between emotions and behaviour, we empower clients to navigate life’s complexities with resilience and grace. Together, let us embark on a journey of self-discovery and transformation, illuminating pathways towards holistic health and vitality.

References:

Zhang X, Ravichandran S, Gee GC, Dong TS, Beltrán-Sánchez H, Wang MC, et al. Social Isolation, Brain Food Cue Processing, Eating Behaviors, and Mental Health Symptoms. JAMA network open. 2024 Apr 4;7(4):e244855–5.‌

Larrabee Sonderlund A, Thilsing T, Sondergaard J. Should social disconnectedness be included in primary-care screening for cardiometabolic disease? A systematic review of the relationship between everyday stress, social connectedness, and allostatic load. PLoS One. 2019 Dec 19;14(12):e0226717.

Malone JC, Cohen S, Liu SR, Vaillant GE, Waldinger RJ. Adaptive midlife defense mechanisms and late-life health. Pers Individ Dif. 2013 Jul 1;55(2):85–9.

Posted on: July 1, 2024May 29, 2024

Does Sugar in Coffee Pose Health Risks? Here’s What We Found

Recent headlines sparked a flurry of debate over the health implications of adding sugar to coffee and tea. Some sources claimed it posed no risks, while others warned of dire consequences. So, what’s the reality behind these conflicting assertions? Let’s unpack the findings of the Copenhagen Male Study to shed light on this contentious issue.

What Did the Research Reveal?

The Copenhagen Male Study, conducted over several decades, examined the mortality rates of middle-aged men who consumed coffee or tea with and without sugar. The results initially seemed to suggest a slightly higher mortality rate among sugar users. However, a closer look revealed that this disparity was not statistically significant—a crucial distinction in the realm of scientific inquiry.

In statistical analysis, significance indicates the likelihood that observed differences are not due to random chance. While the study’s findings hinted at a marginal discrepancy between sugar users and non-users, this variance was akin to the fluctuations of a coin toss—insufficient to draw definitive conclusions.

Moreover, the presence of confounding variables, such as smoking or exercise habits, further complicated the interpretation of results. Accounting for these factors nullified any discernible link between sugar consumption and mortality rates.

Key Takeaways

Context Matters: The study underscores the importance of considering the broader context when evaluating dietary habits. While a sprinkle of sugar in coffee or tea may pose minimal risks within a balanced diet, excessive consumption of sugar-laden beverages warrants scrutiny.
Individualised Approach: There’s no one-size-fits-all solution when it comes to nutrition. Understanding your unique circumstances and dietary patterns is essential for crafting tailored solutions. Rather than absorbing blanket statements, reflect on how your dietary choices that align with your health goals.

When it comes to nutrition, our role extends beyond disseminating information. We are also responsible for making informed choices that align with our well-being. By fostering a nuanced understanding of dietary nuances and promoting mindful eating practices, we pave the way for sustainable lifestyle changes that promote long-term health and vitality. What are you waiting for? Let’s rewrite the story of our well-being, one mindful choice at a time, because the transformation you seek begins with the decisions you make today.

References:

Treskes RW, Clausen J, Marott JL, Jensen GB, Holtermann A, Gyntelberg F, et al. Use of sugar in coffee and tea and long-term mortality risk in older adult Danish men: 32 years of follow-up from a prospective cohort study. PLoS One. 2023 Oct 18;18(10):e0292882.

Kaiser A, Schaefer SM, Behrendt I, Eichner G, Fasshauer M. Association of all-cause mortality with sugar intake from different sources in the prospective cohort of UK Biobank participants. Br J Nutr. 2023 Jul 28;130(2):294–303.

Posted on: June 24, 2024May 29, 2024

The Truth About Ultra-Processed Foods

In the realm of diets and nutrition, there’s one common thread that unites various dietary approaches, from keto to veganism: the emphasis on minimally-processed foods and the caution against ultra-processed ones. But what exactly are ultra-processed foods, and why are they receiving so much attention in the world of health and wellness?

Ultra-processed foods, as the name suggests, undergo extensive processing and bear little resemblance to their whole food origins. Loaded with additives such as sugar, unhealthy fats, sodium, and preservatives, these foods offer minimal nutritional value and often trigger overeating due to their irresistible taste and texture.

Decades of research have linked ultra-processed foods to a myriad of health issues, including obesity, type 2 diabetes, cardiovascular disease, mental health disorders, and even all-cause mortality. A recent study published in the British Medical Journal reinforces these findings, shedding light on the detrimental effects of ultra-processed foods on our well-being.

Conducted as an umbrella review—a comprehensive analysis of existing reviews and meta-analyses—the study scrutinised data from 14 meta-analyses involving over 9.8 million participants. The findings revealed a staggering 32 harmful health effects associated with the consumption of ultra-processed foods, ranging from chronic diseases to mental health disorders.

Key Takeaways

Understanding the Strengths and Weaknesses of Research: While the study offers valuable insights, it’s essential to acknowledge its limitations. While the large participant pool and meticulous analysis bolster its credibility, the reliance on observational studies limits its ability to establish causation.
Emphasising Overall Dietary Quality: Rather than demonising individual foods, the study underscores the importance of dietary patterns. Habitual consumption of ultra-processed foods correlates with poorer health outcomes, highlighting the significance of prioritising whole, minimally-processed foods in our diets.
Questioning Classification Systems: The study utilised the NOVA Food Classification System to categorise foods, which may not always align with practical dietary advice. You may find it more beneficial to focus on an approach that emphasises whole foods while allowing for flexibility and enjoyment.

While the findings of this study reinforce the importance of minimising ultra-processed foods in our diets, it’s essential to adopt a balanced approach that prioritises whole, nutrient-dense foods while acknowledging individual preferences and dietary patterns.

If you’re seeking guidance on crafting a nutrition plan tailored to your needs, don’t hesitate to reach out. Together, let’s navigate the complex landscape of nutrition and cultivate habits that support vibrant health and vitality.

References:

Lane MM, Gamage E, Du S, Ashtree DN, McGuinness AJ, Gauci S, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024 Feb 28;384:e077310.

Posted on: April 29, 2024May 1, 2024

From Struggle to Success: Navigating the 3 Stages of Weight Cycling

Have you ever found yourself caught in a frustrating cycle of losing weight, only to regain it shortly after? You’re not alone. Weight cycling, often known as “yo-yo dieting,” can take a toll not just on your body, but also on your mental well-being. Recent research sheds light on why people get stuck in this cycle and how they can break free from it. Let’s explore the findings of the study and uncover the three-stage journey of weight cycling.

Understanding the Cycle

Stage One: Entering the Cycle

For many individuals, the journey into weight cycling begins with societal pressures and experiences of weight stigma. Whether it’s comparing oneself to unrealistic standards on social media or facing hurtful comments from peers and family members, feelings of self-doubt and insecurity often arise early on.

Stage Two: Undergoing the Cycle

As individuals internalise these external pressures, their behaviours around food and exercise start to change. Eating habits may become more restrictive, and exercise may be seen primarily as a means to burn calories rather than for enjoyment. Despite efforts to lose weight, feelings of self-criticism and guilt often persist, especially when weight is regained.

Stage Three: Challenging the Cycle

Breaking free from the weight cycling cycle requires a shift in mindset. Some individuals find success by rejecting strict diets and reframing exercise as a form of self-care rather than punishment. However, overcoming negative thoughts about weight and body image can be an ongoing challenge, requiring self-awareness and resilience.

If you’re facing challenges with the weight cycle or if you’re aware of someone who might be, here are some important points to bear in mind:

Create a Safe Space: Avoid assuming that all individuals want to lose weight and be mindful of the language used to discuss weight-related topics. Creating a supportive and non-judgmental environment is crucial for building trust and promoting open communication.
Mindful Communication: Language matters. Hence, we should use language that empowers individuals and avoids body-shaming or triggering statements. Open-ended questions and positive reinforcement can help individuals feel understood and supported in their journey.
Focus on Well-being: By focusing on overall well-being rather than a number on the scale, you can foster a healthier relationship with food and exercise. Emphasising self-care, enjoyment, and balance can also help you break free from the cycle of weight cycling and embrace a more holistic approach to health.

Weight cycling is a complex phenomenon with deep-rooted psychological and societal factors. By understanding the stages of the cycle and adopting a compassionate approach, you can work towards breaking free from harmful patterns and embracing a more positive relationship with your body. It’s time to shift the conversation from weight loss to holistic well-being, empowering individuals to live healthier, happier lives.

References:

Tylka TL, Annunziato RA, Burgard D, Daníelsdóttir S, Shuman E, Davis C, et al. The weight-inclusive versus weight-normative approach to health: evaluating the evidence for prioritizing well-being over weight loss. J Obes. 2014 Jul 23;2014:983495.

Romo L, Earl S, Mueller KA, Obiol M. A Qualitative Model of Weight Cycling. Qual Health Res. 2024 Jan 25;10497323231221666.:

Posted on: April 22, 2024March 13, 2024

Can Mindfulness Enhance Health and Nutrition? Let’s Find Out!

Ever found yourself mindlessly munching away, not really sure if you’re actually hungry? Or maybe you’ve polished off a meal without even realising you’re full? It happens to the best of us. But what if there’s a way to tune into your body’s signals and eat more mindfully? A recent study delves into how mindfulness can help us better understand our bodies and stick to a heart-healthy diet, especially for those dealing with high blood pressure. Let’s explore how this simple practice could revolutionise the way we approach our health and eating habits.

Unveiling the Study

Researchers at Brown University embarked on an eight-week journey with over 200 adults struggling with high blood pressure. They split them into two groups: one diving deep into mindfulness training, and the other just receiving some basic info on controlling blood pressure. The goal? To see if mindfulness could make a real difference in how well they understood their bodies and stuck to a healthy eating plan.

Key Findings

Fast forward six months, and those in the mindfulness group were really feeling the benefits. They became much better at recognising their body’s signals, especially when it came to controlling their emotions and knowing when to stop eating. Surprisingly, even those in the basic info group showed some improvements, though not as much. As for sticking to the heart-healthy DASH (Dietary Approaches to Stop Hypertension) diet, both groups made some progress, but the mindfulness crew seemed to do a bit better overall.

Insights and Reflections

This study shows us that a little mindfulness can go a long way in helping us listen to our bodies. Even though the mindfulness program was pretty intense, it’s clear that most people were up for the challenge. And even those who just got a leaflet managed to make some positive changes, proving that a nudge in the right direction can make a difference. Plus, it seems that getting better at tuning into our body’s signals might naturally lead to making healthier food choices.

Key Takeaways

Stoking Motivation: Recognise that feeling ready for change is a big deal. Tailoring support to match how much you’re up for making a change can really boost you chances of success.
Mindful Eating: Nurture the practice of mindful eating – it’s not just some hippy-dippy trend. Paying attention to how we eat can help us enjoy our food more and make better choices without even trying too hard.

Understanding what our body’s trying to tell us is key to looking after ourselves better. This study shows that mindfulness can help us do just that, making it easier to stick to a healthy eating plan. By paying closer attention to our body’s cues, we can make more mindful choices about what we eat and how we live. As we dig deeper into how our mind and body work together, mindfulness is shaping up to be a real game-changer for our health and well-being.

References:

Loucks EB, Kronish IM, Saadeh FB, Scarpaci MM, Proulx JA, Gutman R, et al. Adapted Mindfulness Training for Interoception and Adherence to the DASH Diet: A Phase 2 Randomized Clinical Trial. JAMA Netw Open. 2023 Nov 1;6(11):e2339243.