Written By Cassie Taylor, Dietetics Student; Reviewed by Jennifer Hanes MS, RDN, LD
We all know that exercise is important. It boosts physical health, strengthens muscles, improves cardiovascular fitness, and enhances overall well-being.
But one of the most significant benefits of exercise is its positive impact on mental health. Regular physical activity has been shown to reduce stress, anxiety, and depression while improving mood, focus, and overall cognitive function.
However, one crucial aspect of exercise that is often overlooked is fueling properly.
The way you nourish your body before, during, and after exercise plays a key role in maximizing the mental health benefits of physical activity. Under-fueling or over-fueling can both have unintended consequences on mood, energy levels, and mental clarity.
The Impact of Under-Fueling on Mental Health
If you’re not eating enough to support your workouts, it can take a toll on both your physical and mental well-being. When the body is deprived of adequate fuel, it can lead to:
Increased Irritability – Low blood sugar can cause mood swings and make you more prone to frustration.
Difficulty Concentrating – A lack of proper nutrients can impact cognitive function, making it harder to focus.
Fatigue and Low Energy – Without enough fuel, workouts may feel more exhausting, leading to frustration and a lack of motivation.
Increased Anxiety and Stress – The body perceives under-fueling as a stressor, which can elevate cortisol levels and contribute to feelings of anxiety.
The Risks of Over-Fueling
While under-fueling is a concern, over-fueling can also come with its own set of challenges. Overeating before exercise, particularly foods high in sugars and fats, can lead to:
Digestive Discomfort – Feeling bloated or sluggish during exercise can negatively impact performance and enjoyment.
Sleep Disruptions – Consuming excessive calories, especially late in the day, can affect sleep quality, which in turn impacts mental health.
Increased Anxiety and Irritability – Blood sugar spikes and crashes from excessive carbohydrate intake can contribute to mood swings.
The Role of Caffeine in Exercise and Mental Health
Caffeine is a popular pre-workout aid, but too much of it can have negative effects. While moderate caffeine consumption can improve focus and performance, excessive intake may cause:
Jitters and Nervousness – High doses of caffeine can lead to an overstimulated nervous system, increasing anxiety.
Digestive Issues – Some people experience stomach discomfort when consuming caffeine before a workout.
Hindered Performance – Too much caffeine can increase heart rate and lead to early fatigue during exercise.
How to Fuel for Exercise to Maximize Mental Health Benefits
To optimize your workouts and support your mental health, it’s important to fuel properly. Here are some guidelines to follow:
Eat a Balanced Pre-Workout Meal – Aim for a combination of complex carbohydrates, lean protein, and healthy fats 1-2 hours before exercise. Examples include oatmeal with nut butter, Greek yogurt with fruit, or a whole-grain toast with avocado.
Stay Hydrated – Dehydration can impact mood and performance. Drink plenty of water throughout the day and consider an electrolyte drink if engaging in intense or prolonged exercise.
Be Mindful of Caffeine Intake – If you use caffeine before a workout, aim for a moderate amount (100-200mg) and avoid consuming it too close to bedtime.
Refuel After Exercise – Consuming a post-workout meal with protein and carbohydrates helps with muscle recovery and prevents energy crashes. Examples include a smoothie with protein powder and banana or a turkey sandwich on whole-grain bread.
Incorporate Snacks – If you exercise for extended periods or have long gaps between meals, snacks like a handful of nuts, a banana with peanut butter, cottage cheese with fruit, hummus with whole-grain crackers, or a protein bar can help maintain steady energy levels.
Time Your Meals Wisely – Eating too close to your workout can cause discomfort, while eating too far in advance may leave you feeling low on energy. Experiment with timing to find what works best for your body.
Listen to Your Body – Everyone’s fueling needs are different. Pay attention to how your body responds to different foods and adjust accordingly.
Food Ideas for Optimal Fueling
Here are some easy and effective meal and snack ideas to help fuel your workouts:
Pre-Workout Meals (1-2 hours before exercise)
Oatmeal with nut butter and banana
Greek yogurt with granola and berries
Whole-grain toast with avocado and eggs
A smoothie with protein powder, spinach, and fruit
Brown rice with grilled chicken and roasted vegetables
Pre-Workout Snacks (30-60 minutes before exercise)
A banana with peanut butter
A handful of almonds and dried fruit
A rice cake with cottage cheese and honey
A protein bar with balanced macros
A small bowl of whole-grain cereal with milk
Post-Workout Recovery Meals
A turkey and avocado sandwich on whole-grain bread
A quinoa bowl with grilled salmon and vegetables
Scrambled eggs with whole-grain toast and spinach
A protein smoothie with almond milk, banana, and flaxseeds
Greek yogurt with berries, granola, and honey
Post-Workout Snacks
Chocolate milk (great carb-to-protein ratio for recovery!)
Hummus with whole-grain crackers or veggie sticks
A boiled egg with a slice of whole-grain bread
A protein shake with a handful of nuts
Cottage cheese with pineapple or berries
Final Thoughts
Exercise is a powerful tool for improving mental health, but to truly reap its benefits, proper nutrition is essential. Under-fueling can lead to irritability, fatigue, and anxiety, while over-fueling may cause digestive discomfort and sleep disruptions.
By eating balanced meals, staying hydrated, and being mindful of caffeine intake, you can optimize your workouts and support both your physical and mental well-being.
Your body and mind work together—give them the fuel they need to thrive!
Author’s Note’s Bio:
My name is Cassie Taylor and I am a senior studying nutritional sciences and dietetics at Texas Tech University. I am a Division 1 soccer player which has further developed my interest in nutrition and all the different effects it can have on your body.
I will begin my dietetic internship with Aramark in August 2025 while pursuing a Master’s in Nutrition and Dietetics at Texas Tech University, working toward my goal of becoming a Registered Dietitian
Written By Cassie Taylor, Dietetics Student; Reviewed by Jennifer Hanes MS, RDN, LD
Have you ever noticed how the same meal can feel completely different depending on how you approach it? Let’s explore this through Elise’s story, which might sound a lot like your own hectic evening.
Mindless Eating:
Elise has had one of those days. You know the type – back-to-back meetings, no time to even grab a granola bar, and by 6 PM her stomach is practically screaming at her. She finally makes it home, and she’s so hungry she can barely think straight.
Desperate for relief, she grabs leftover pizza from the fridge, sinks into the couch, and queues up her favorite show. With TikTok in one hand and a slice of pizza in the other, she zones out.
Before she knows what hit her, half the pizza has mysteriously vanished, but she barely remembers eating it. Her stomach feels like she swallowed a balloon, and yet… she’s still unsatisfied. guilt creeps in as she wonders why she didn’t enjoy her meal more..
Thirty minutes later, she’s still sitting there, feeling stuffed and kind of wishing she’d done things differently. She’s also dealing with that weird guilt that comes from not really enjoying your food but eating a lot of it anyway.
The worst part?
She’s still kind of unsatisfied, even though she’s physically super full. She ends up spending the rest of her evening feeling sluggish, bloated, and honestly a bit mad at herself for not taking the time to just eat properly.
Now let’s rewind and see how things could go down differently.
Mindful eating:
Same Elise, same crazy day, same growling stomach. But this time, when she gets home, she takes just a moment to catch her breath. Still super hungry, but not letting it run the show.
She grabs her pizza from the fridge but takes the extra minute to heat it up (because warm pizza is totally worth the wait). Instead of rushing, she heats up the pizza and sits at her dining table- phone off, distractions minimized.
When she takes that first bite, it’s like she’s actually tasting pizza for the first time.
The basil is fresh and fragrant, the marinara sauce has that perfect sweet-tangy thing going on, the pepperoni adds that savory kick, and don’t even get me started on how awesome melted mozzarella is when you actually pay attention to it.
She’s not rushing – just taking her time, having some water between bites, and checking in with herself. It’s not some complicated meditation thing – just a simple “Hey body, how are we doing?” kind of check-in.
She’s taking deep breaths without even really thinking about it, just letting her body settle into actually enjoying dinner.
About halfway through her second slice, something clicks – she’s starting to feel full. Instead of pushing through anyway (we’ve all been there), she actually listens to that signal and wraps it up.
Thirty minutes later, she feels great – satisfied but not stuffed, and actually happy with how dinner went down.
Putting mindful eating into practice
Here’s the thing about mindful eating, the concept is straightforward and easy, but the practice?
That’s where the actual work comes into play.
It’s like learning to ride a bike, you know what you need to do but actually getting the hang of it takes time and practice.
Our world is designed for distraction.
We have constant stimulation from our phones on us at all times, we’re all busy with work/school/activities so finding enough time in the day to really enjoy a meal can feel impossible sometimes.
It requires focus and concentration which can be challenging in the fast-paced lives we live in this day and age.
There are going to be days that are harder than others, there are going to be days where you don’t want to, and there could even be days where you forget.
And that’s okay!
There are challenges to overcome, but that’s why this process is not about perfection but rather progress and growth.
So, what are some ways to overcome the obstacles that might present themselves on your mindful eating journey?
Practice self-compassion. Don’t get mad at yourself if your meal doesn’t go exactly how you wanted it to go. Learn from it and take note of what you want to do differently next time.
Have a friend or family member join you. If you’re out eating with a friend, have them practice mindful eating with you and walk them through your process. This can also help with accountability.
Take deep breaths before eating. Sometimes it’s easy to get caught up in the moment and get so excited to eat that burger you’ve been waiting for all week, but when your food is ready in front of you, take a few deep breaths to remember your goals and be present in the moment.
Minimize Distractions. Have the TV turned off when you’re getting ready to eat, your phone silenced, distractions to a minimum.
What Are the Benefits of Mindful Eating?
So, let’s say you’re really committed to mindful eating, and you’re starting to make it a habit every day. What transformations might you notice?
While the immediate benefits – like feeling satisfied rather than stuffed – are great, the long-term changes can be truly life-changing.
Mental and Emotional Changes
First, you’ll likely experience a mental and emotional transformation. Food anxiety will decrease as you build trust with your body.
You’ll become better at distinguishing between emotional eating and true hunger, stress levels around mealtimes will naturally decrease, and that nagging guilt around eating starts to fade away.
Improvements in Social Interactions
Beyond the personal mental shifts, your social life may transform too. You’ll find yourself more present during meals with friends and family, actually tasting and enjoying your food rather than rushing through it.
Dining becomes less about stress and more about connection and enjoyment.
Physical Changes
The physical health benefits are equally impressive.
Your digestion improves, and your body naturally finds its balance without restrictive dieting or overeating.
You’ll notice more stable energy levels throughout the day, your brain functions more clearly, and significantly less bloating and discomfort after meals.
Even your blood sugar levels tend to stabilize as your eating patterns become more consistent and mindful.
Reduced Cravings
Best of all, food itself becomes more enjoyable. Those intense cravings that used to drive your eating decisions? They become more manageable. Meals become more satisfying as you fully experience them, and you’ll start noticing flavors and textures you were missing all along.
Isn’t it amazing how changing one thing in your life – intentionality with eating – can affect so many other areas? Of course, these changes won’t just happen overnight.
You might notice some benefits sooner than others, but consistency is key to experiencing all that mindful eating has to offer.
Unlike quick-fix diets or temporary solutions, mindful eating creates lasting change because it transforms your relationship with food at a fundamental level.
Long Term Changes
As you continue your practice, it will require less conscious effort and eventually become your natural way of life.
And remember – this doesn’t mean there won’t be days when you eat with the TV on or scroll through TikTok while having a snack – that’s inevitable!
What matters is that your overall relationship with food has transformed. The initial investment of time and attention pays off in a lifetime of better health, more joy around food, and a deeper understanding of your body’s needs.
So next time you find yourself in Elise’s situation – exhausted, hungry, and tempted to just zone out with your food – remember that each mindful meal is an investment in your future well-being.
Every time you choose to eat mindfully, you’re not just having a better meal – you’re building a better relationship with food that will serve you in the long run!
Ready to try mindful eating? Start small—choose one meal this week to practice eating without distractions. Pay attention to the flavors, textures, and how your body feels. Then reflect: How did it change your experience?
Author’s Note’s Bio:
My name is Cassie Taylor and I am a senior studying nutritional sciences and dietetics at Texas Tech University. I am a Division 1 soccer player which has further developed my interest in nutrition and all the different effects it can have on your body.
I will begin my dietetic internship with Aramark in August 2025 while pursuing a Master’s in Nutrition and Dietetics at Texas Tech University, working toward my goal of becoming a Registered Dietitian
Ever had those days when you wake up feeling a bit off, as if the world decided to paint itself in shades of gray? Well, you’re not alone. We’ve all experienced those moody mornings and stressful afternoons.
But what if I told you there’s a fascinating connection between the food you eat and the way you feel?
In this blog post, we’re going to explore the link between your diet and your mood.
You see, serotonin is like your brain’s personal happiness hormone, and what you put on your plate can significantly impact its levels.
We’ll unravel this connection, breaking it down into plain language so you can harness the power of your food to boost your spirits.
Understanding Serotonin
Serotonin is one of our 4 “happy hormones,” along with dopamine, endorphins, and oxytocin.
It is a neurotransmitter produced both in your brain and your gut. Neurotransmitters are chemicals produced by your body to carry messages between your brain to the rest of your body.
Serotonin plays a number of different roles, depending on where it is in your body:
Mood regulation – this is what most people think of when they hear about serotonin. It plays a large role in promoting feelings of happiness.
When serotonin levels are normal, people feel focused, calm, and emotionally stable
Digestion – serotonin regulates how quickly your gut moves your food through the digestive tract.
When you eat a food that is irritating to your gut, serotonin is released rapidly, causing you to speed the digestion process to get rid of it. This can also cause feelings of nausea
Serotonin, along with the hormone leptin, also plays a role in feelings of fullness while eating.
Sleep – Serotonin can be further processed in your brain to become melatonin. Melatonin and dopamine both play important parts in your sleep duration and quality.
Wound Healing – when you have a wound, serotonin causes your blood vessels in the area to stop bleeding, the first part of the wound healing process.
Bone Health – adequate levels of serotonin, meaning not too high or too low, maintains a normal bone density which can prevent the development of osteoporosis.
Sexual health – serotonin and dopamine both influence your desire for sexual activity.
Learning and memory– High levels of serotonin has been shown to boost an adult’s ability to learn quickly and store this knowledge in long term memory.
Blood sugar regulation – serotonin is part of a team of hormones and neurotransmitters that directs your pancreas to release insulin.
when insulin is not released adequately, you will crave sugar, further complicating your glucose control
How is Serotonin Made?
Serotonin is made both in your brain and your gut. This is important because serotonin has very important functions in both places, but cannot cross from the blood into your brain they other nutrients and messengers can.
Serotonin is made from an amino acid called tryptophan. Amino acids are basically the building block of protein. We can actually create some amino acids ourselves, however, tryptophan has to come from our food.
Through a series of reactions, our body uses B vitamins to transform tryptophan into serotonin, and then later melatonin.
And although we typically associate tryptophan with turkey, there are actually quite a few foods that contain tryptophan. More on that in a bit.
Importantly, tryptophan cannot travel into the brain on its own. It requires a carbohydrate “carrier.” This is why people on very low carb diets often experience irritability, bad mood, and difficulty sleeping. Though often, it’s only the people around them that recognize this!
Serotonin in the brain is what we are primarily concerned with today. This is the serotonin source that affects our mood.
It is also the region of the body and the particular chemical that many anti-depressant medications target.
Serotonin in the Gut
Approximately 90% of your body’s serotonin is actually produced in your intestinal tract. There are some differences in the function of serotonin in and out of the brain, though they are structurally identical.
There’s a reason the gut is often called the “second brain.”
At this time science does not support the idea that serotonin produced by the gut directly affects our mood. This is because serotonin cannot travel into the brain. It must be made in the brain to affect our mood.
However, there may be some mental health benefits to gut-produced serotonin in a more round-about way. The going theory right now is that serotonin positively affects the gut microbiome in other ways that does communicate to the brain via the Vagus nerve.
I cannot stress enough that we have a lot more research to do in this arena.
What happens when serotonin levels are chronically low?
Low serotonin levels have been linked to a number of behavioral health complications, including mood disorders (such as bipolar disorder and depression), anxiety, insomnia, obsessive-compulsive disorder, and post-traumatic stress disorder.
Can You Have Too Much Serotonin?
You can, and it can actually be quite dangerous! However, does NOT happen when you eat a diet that promotes serotonin production.
Serotonin Syndrome occurs as aserious drug reaction and can have symptoms that range from mild shivering and diarrhea to severe muscle rigidity, seizures, and fever. This can even lead to death if not treated in a timely manner.
Serotonin syndrome can occur when more than one medication or supplement is given that increases serotonin activity. However, this can also happen when illicit substances and/or dietary supplements are combined with medications.
This is why it is absolutely imperative that your doctor and your pharmacist are aware of all medications and all supplements or drugs you may be taking.
The Serotonin-Diet Connection
As discussed above, several nutrients are required to produce serotonin:
Tryptophan – an amino acid that is the main building block of serotonin
Vitamins B6 (pyridoxine) and B3 (niacin) – metabolic factors in the conversion of tryptophan to serotonin
Vitamin D – activates an enzyme involved in the conversion of tryptophan to serotonin
Carbohydrates – helps carry the materials for serotonin synthesis into the brain.
When looking at overall dietary patterns, traditional diets have shown to be better for mental health than western style diets. While the Mediterranean diet is often cited, other traditional diets also show promise.
There is a small body of evidence that suggests the traditional diet of our own culture may be the diet that is best for us. This could be due to inadequate research, genetic variations impacting nutrient metabolism, and differing microbiomes (as these first pass from mother to baby).
Foods that Boost Serotonin
While the following foods are high in nutrients that aid in adequate serotonin production, we need to think of these as foods to include in a varied diet. This is not meant to encourage you to exclude other foods!
Foods high in tryptophan:
Milk/dairy
Fish
Poultry
Oats
Nuts and seeds
Dark Chocolate
Some fruits – particularly pineapple, plantains, bananas, kiwis, plums, and tomatoes
When you first start drinking, you’re body will actually increase serotonin, accounting for that initial feeling of calm and happiness. However, long-term, alcohol use reduces both the amount and the action of serotonin.
Meaning you’ll have very little serotonin, and what you do have doesn’t work very well.
Caffeine
This one is tricky. Coffee seems to actually improve the efficacy of serotonin. So our serotonin levels don’t change, but it works better.
It appears this happens because caffeine prompts the brain to increase the number serotonin receptors. This also appears to be why caffeine withdrawal makes us feel “a bit” crabby.
On the other hand, caffeine inhibits the absorption of iron and b vitamins, potentially making serotonin production more difficult.
Because caffeine is consistently indicated in increasing anxiety and interfering with sleep, I recommend you keep your coffee intake reasonable, and in the morning!
Fructose
But only in very few of us! Fructose malabsorption is a medical condition in which you do not breakdown fructose properly. When fructose levels rise in the gut, tryptophan absorption suffers as well.
As a result you do not have enough tryptophan available to produce serotonin, even if you ate enough of it.
If you have fructose malabsorption, make sure to follow the diet prescribed by your dietitian to avoid gastrointestinal distress and potential mental health concerns.
Trans fats
It appears that trans fats interfere with functioning of omega-3 fatty acids, such as fish oil and those in nuts, seeds, olives, and avocados.
Since these anti-inflammatory conditions can no longer do their job when your diet contains a lot of trans fats, you can experience a cascade of inflammatory conditions that challenge your ability to produce serotonin.
Luckily, food manufacturers were compelled by legislation in the US to eliminate the use of trans fats. And these fats only occur in very tiny amounts in the natural food supply.
The Importance of Meal Timing
There is some evidence that those that work shift work have up to a 40% higher risk of depression and anxiety.
A VERY small study simulated shift work in participants and found that those that only ate during “normal” meal times (during the day) reported less symptoms of depression and anxiety than those that at both during the day and during the night.
This is the exact type of study that demonstrates the importance of comparing “the literature” to real life people. There is no way I would advise someone working a 12 hour overnight shift to avoid eating because of this study.
I would wager a larger study that is better done would oppose these results. Because lack of consistent intake causes wide swings in blood glucose, which contributes to unstable moods.
And restricting a person’s ability to eat has a high likelihood of causing micronutrient deficiencies which is STRONGLY linked to mental health struggles, even if serotonin production wasn’t a concern.
Intermittent Fasting
A different type of time restricted eating, Intermittent Fasting (IF) has also been really popular lately, particularly for weight loss. Proponents like to throw around words like ‘autophagy’ to make them sound more authoritative.
Big words are impressive, right?
However, there isn’t really any definitive evidence that IF is beneficial to overall health, let alone mental health.
And risks associated with IF include potentially triggering eating disorder behaviors for those that are predisposed, compensatory overeating, and low blood sugar (definitely not good for mental health).
In scouring for research on IF and mental health, I came across a study done on 10 rats that indicated fasted rats had higher levels of serotonin and no change in dopamine. There’s so much wrong with this, the most obvious being that the study was done on rats. And only 10 of them.
Another article mentioned that ghrelin (the “hunger hormone”) seems to increase neuroplasticity and “stimulates serotonergic neurons.”
However, you don’t have to fast to increase ghrelin. That’s literally a normal response to your brain wanting more fuel. And you already fast every night…
Lifestyle Factors and Serotonin
Other than diet, there are a few lifestyle factors that you can include that help encourage normal serotonin production, including adequate hydration, pro and prebiotic foods, regular exercise, and regular exposure to sunlight.
Not that you should attempt to incorporate all of these factors right away. Choose 1 thing we’ve discussed here to get started. And as that becomes a cemented habit, you can work on the next thing.
Sample Serotonin-Boosting Meal Plan
Here’s a sample 3 day meal plan that provides all the nutrients needed for normal serotonin production in the brain.
I’m not really a proponent of following meal plans to the letter. Instead, use this to get ideas that you can fit into your routine.
Day 1
Breakfast
Greek yogurt parfait (1 cup plain Greek yogurt, 1/2 cup granola, 1/2 cup mixed berries, 1 tbsp honey)
Lunch
Mediterranean Salad (2 cups mixed greens, 1/2 cup chickpeas, 1/2 cup cherry tomatoes, 1/4 cup feta cheese, 1/4 cup olives, 1 tbsp olive oil, 1 tbsp balsamic vinegar
Dinner
Grilled Chicken with Quinoa and veggies (4 oz grilled chicken breast, 1/2 cup cooked quinoa, 1 cup steamed mixed veggies dressed with 1 Tbsp olive oil and 1 Tbsp lemon juice)
Snack 1
Hummus and veggie sticks (1/4 cup hummus, 1 cup raw veggies such as carrots, celery, and bell peppers)
Snack 2
Almonds and dried apricots (1/4 cup each)
Day 2
Breakfast
Smoothie Bowl (1 cup almond milk, 1/2 cup frozen mixed berries, 1/2 banana, 1 scoop protein powder, 1/4 cup granola)
Lunch
Tuna Salad Wrap (1 whole grain wrap, 3 oz canned tuna, 1/4 cup chopped celery, 1/4 cup chopped red onion, 1 tbsp mayo, 1 cup mixed greens)
Dinner
Shrimp and Vegetable Stir Fry (4 oz cooked shrimp, 1 cup mixed stir-fry vegetables, 1/2 cup cooked brown rice, 1 Tbsp olive oil, 1 tbsp soy sauce)
Oatmeal with Fruit and Nuts (1 cup cooked oatmeal, 1/2 cup mixed berries, 1/4 cup chopped walnuts, 1 Tbsp honey)
Lunch
Caprese Salad (2 cups mixed greens, 1/2 cup cherry tomatoes, 1/2 cup fresh mozzarella, 1/4 cup fresh basil, 1 Tbsp olive oil, 1 Tbsp balsamic vinegar)
Dinner
Lentil and Vegetable Curry (1 cup cooked lentils, 1 cup mixed vegetables, 1/2 cup cooked brown rice, 1 Tbsp olive oil, 1 Tbsp curry powder)
Snack 1
Cheese (1 oz) and whole grain crackers (1/2 cup)
Snack 2
Celery Sticks (1 cup) with Cream Cheese (2 Tbsp) and raisins (1/4 cup).
Remember that I created this meal “plan” for a fictional person without any specific health conditions or needs. You may need more or less, at any given meal or snack.
Look for ideas in the sample above, and practice your mindful eating. Respond to hunger and fullness to ensure that your brain is getting adequate nutrients and fuel throughout your day.
Also, spice it up! This is a very simple write up, meant to be easy to read. Feel free to add more spices, sauces, or other flavors to make it enjoyable.
Can Supplements Help?
There are a few supplements that may improve depression in general or serotonin specifically. ALWAYS tell your doctor about any supplements you are taking, or considering.
Here’s a super quick review:
Tryptophan: if you’re eating enough protein from dairy, poultry, fish, nuts, seeds, and oats, you likely won’t need further supplementation of tryptophan.
5-HTP: this is the precursor to serotonin, and does seem to help alleviate mild symptoms of depression and anxiety. However, potential serious side effects can include anxiety, shivering, and serious heart problems.
Mild side effects can include drowsiness, digestive issues, and sexual dysfunction. If you are taking an anti-depressant medication it is strongly advised to avoid taking 5-HTP due to the risk of Serotonin Syndrome.
St John’s Wort: St John’s Wort is often recommended for depression, and it is in fact an SSRI, just like many common anti-depressant medications. It can be pretty effect in mild cases of depression.
Side Effects can include agitation, dizziness, diarrhea or constipation, dry mouth, fatigue, insomnia, headache, or increased sensitivity to sunlight.
Again, never take this supplement if taking prescription anti-depressant medication. Do not take if pregnant or breastfeeding.
SAMe (S-Adenosyl Methionine): this is another amino acid that, when supplemented, appears to increase levels of serotonin and dopamine levels in the brain, as well as increasing the activity of serotonin and dopamine receptors in the brain.
For some reason, studies indicate this supplement may be more effective in males.
Stomach upset is the most commonly reported side effect of SAMe. However, it can trigger manic episodes in individuals with bipolar disorder and worsen symptoms in individuals with obsessive compulsive disorder or struggle with addiction.
And again, tell your doctor if you are taking this supplement, especially if you are considering prescription anti-depressants.
I strongly encourage, my clients to be cautious with supplements for a few reasons. Supplements are not as strictly regulated as medications are and there is profound variability in the accuracy of the labels.
They are not as strongly research either, so potential side effects, medication interactions, or other problems may not be as evident or well-known.
If you want to try the supplements listed above, I would strongly encourage you to speak to your doctor and/or pharmacist. And try one, not all of them.
Final Thoughts
So, there you have it, folks! The serotonin-diet connection isn’t just some scientific mumbo-jumbo; it’s a real thing that can make a big difference in how you feel day-to-day.
Whether it’s adding more bananas and turkey to your plate or getting out for a stroll in the sunshine, you’ve got the power to give your mood a little boost.
Remember, it’s all about balance and making small, sustainable changes to your eating and lifestyle habits. And if you ever need some extra guidance, don’t hesitate to reach out and schedule an appointment with me!
So go ahead, take care of your serotonin, and let your good vibes shine. Your plate, and your brain, will thank you for it!
Good nutrition is essential for overall health, but did you know that it also plays a crucial role in mental health?
Proper nutrition can improve mood, reduce symptoms of anxiety, stress, and depression, and enhance cognitive function.
As awareness of the link between nutrition and mental health grows, more people are seeking the services of a nutritionist specialized in mental health.
In this blog post, we’ll explore the importance of nutrition in mental health and discuss the role of a nutritionist in supporting mental health.
We’ll also provide tips for finding a qualified nutritionist specialized in mental health and explain why it’s essential to prioritize nutrition for optimal mental wellness.
What is a Nutritionist Specializing in Mental Health?
A nutritionist is someone that utilizes food and dietary patterns to help manage health and medical conditions.
If a nutritionist does extra training or education on mental health, they are considered a specialist in that area.
Not all nutritionists are the same though, so you want to make sure you find someone with the education and training to back up their claims of expertise.
Definition and Qualifications
The truth is the term “nutritionist” is not protected. This means that someone could have spent a few minutes on Wikipedia researching “nutrition” and then call themself a nutritionist.
As long as this fictional person doesn’t slide into the very vague practice of “medical nutrition therapy,” there wouldn’t be much recourse against them if they gave untrue or damaging advice.
So when looking for a nutritionist that specializes in mental health, first make sure they have adequate nutrition education and training. In particular, look for a Registered Dietitian.
These nutritionists are obligated to provide education and treatment that is scientifically backed, is not harmful, and is individualized based on every aspect of each patient or client.
You’ll sometimes hear the term “nutritional psychiatry” or “nutritional While not technically a specialty, this term describes psychiatrists and psychologists that incorporate nutrition in their treatment plans. These doctors should still be utilizing dietitians in their practice.
Dietitian’s Role in Treating Mental Health Disorders
Treatment from a dietitian should always be considered an adjunct (or supplemental) therapy to treatment from a psychiatrist/psychologist and a therapist/counselor.
Nutrition should never be considered the primary therapy for a mental illness or other disorder.
How Nutrition Affects Mental Health
Nutrition plays a major role in your body’s inflammatory response. These inflammatory responses are normal but should decrease when the source of inflammation goes away.
Unfortunately, in some situations, inflammation becomes chronic and can lead to other conditions such as diabetes, heart disease, and worsening mental health, including unstable mood and poor stress or anxiety management.
In nutrition for mental health, we identify foods and food patterns that can reduce inflammation, in a scientific matter, free from the influence of common fad diets you’ll find on social media.
In addition to using nutrition to lessen the severity of symptoms of mental illness, targeted nutrition techniques can actually improve your response to primary behavioral health therapeutic techniques.
The Relationship Between the Gut and the Brain
Nutrition and food choices also have a major impact on the health of your gut and the microbiome that resides there.
These beneficial bacteria, fungi, and viruses help our mental health in a variety of ways, including producing some feel good hormones and neurotransmitters that were previously thought to only be produced in the brain.
It is no coincidence that patients with Irritable Bowel Syndrome often also experience depression and anxiety, and vice versa.
The Impact of Sugar and Ultra-Processed Foods on Mental Health
Over-emphasis in the diet of sugar and ultra-processed foods can lead to chronic inflammation and worsening gut health.
This leads to symptoms of mental health conditions becoming more severe and more difficult to manage.
The Importance of a Balanced Diet on Mental Health
We must remember the importance of balance in our food patterns.
Obsessive restriction of foods considered “bad” can lead to increased feelings of stress and anxiety and can eventually lead to an eating disorder.
Instead, we need to find a way to incorporate all foods in a way that manages our health and allows us to live a happy life.
The Role of a Dietitian Nutritionist in Mental Health
A registered dietitian nutritionist can help an individual choose foods 80-90% of the time that is actively health-promoting but also fit in those foods that we eat purely for the joy and enjoyment of eating them.
Health promotion and food enjoyment are both important in achieving balance and improvement in our health.
What Does Treatment Look Like?
Every nutritionist will run their sessions a bit differently. However, there are some similarities as there are key pieces of information about each client that is required to be successful. Think of the work of a dietitian as nutrition counseling rather than just information giving.
Initial Assessment of a Client’s Diet and Lifestyle
In my practice, my initial assessment of a client starts before I even sit down with them. My clients fill out a New Client Questionnaire that allows me to learn the basics of their medical history so that when I do meet them, we can head straight into getting to know each other on a more personal level.
For me, these questions range from the boring family medical history, medical and mental health diagnoses, medications and supplements, and the frequency certain foods are eaten to the more abstract such as your relationship with food and body image.
During our first session, we delve more deeply into those questions, particularly those regarding my patient’s relationship with food, the symptoms they are most concerned with, and their short and long-term goals.
Micro and Macro Nutrient Recommendations
Macronutrients (carbs, fats, and proteins) each have a role in food satiety as well as hormone and neurotransmitter production, including estrogen, testosterone, leptin, ghrelin, serotonin, melatonin, adrenaline, and dopamine.
Various micronutrients (vitamins and minerals) have been shown to have potent effects on mood and mental health. Some worsen mental health when we are deficient, and others improve mental health when taken above our normal intake levels.
I use a client’s food frequency descriptions, their attitudes and beliefs about foods, and a 3-day sample of their food intake to determine which nutrients might be a concern for them.
Gut Health Support
Individuals with chronic intestinal distress (bloating, pain, constipation, diarrhea), with or without a diagnosis, have even more to consider.
We have to identify what foods, if any, are causing the symptoms and what steps, if any, the person is willing and ready to take.
Elimination diets, particularly low FODMAP, are very good at identifying food triggers for IBS (irritable bowel syndrome) but may not be appropriate for some patients.
Monetary concerns, lack of time to cook, lack of kitchen skills, difficulty with decision-making, poor food and nutrition education, and disordered eating patterns can all make these elimination trials ineffective or dangerous.
Other times, a lack of variety in the diet can be a cause of poor gut health, and that needs to be addressed in a way that is sustainable for the individual.
All of these factors, and more, are important to the assessment and nutrition treatment plan for a dietitian nutritionist that specializes in mental health.
Lifestyle Modifications
In addition to food and nutrition, other lifestyle factors should be addressed.
This includes but is not necessarily limited to sleep, physical activity, time spent outdoors, dedicated stress management, social activity, smoking, and alcohol or other substance use.
Creation of a Customized Meal Plan Based on Individual Needs
This is where it is important to seek a credentialed RDN rather than just anyone who calls themselves a nutritionist. Any individualized meal plan, rather than generalities, requires education and training in nutrient analysis.
I don’t write specific meal plans for my clients. There is no way I can create a meal plan for an individual that encompasses everything there is about them.
Factors such as culture, family meals, food preferences, allergies and intolerances, kitchen skills, grocery budgets, and more all go into the food choices that we make.
Instead, we make goals that incorporate the nutrition we need without dictating that the client eat exactly what I chose for them.
Monitoring and Adjusting the Meal Plan as Needed
For me and my clients, this looks like re-evaluating the goals that set during the last session. Did they find the goals too easy? Too difficult? Did they meet their goals but still struggle to do so?
Because we’re looking to create sustainable behavior changes and not partaking in a temporary diet, we want to not only meet our goals but sustain them long enough that they are habits before moving on.
Providing Education on the Link Between Nutrition and Mental Health
My first session tends to be the heaviest on education. There is a lot of misinformation regarding health and nutrition on the internet, especially on social media.
A lot of my clients have internalized poor diet information and have trouble separating nutrition “facts” they learned from their parents, health teachers, fad diets, and bad websites from actual nutrition science.
For example, did you know that a sweet potato and a regular old “white” Russet potato are almost identical in carbs, fiber, and calories? Few clients believe me the first time we talk about this.
Sometimes, education isn’t so much nutrition-focused in the beginning. Instead, we talk about mindful eating, evaluating hunger and fullness cues, why it’s important to chew your food, or other food topics such as grocery shopping, budgeting, and basic cooking skills.
Everyone has a different starting point. And it’s my job to help bridge where you are and where you want to go.
Finding a Nutritionist Specializing in Mental Health
In the world of science, research on nutrition and mental health is pretty new.
Additionally, outside of dietitians that are eating disorder specialists, there aren’t any certifications or other specialist criteria for dietitians that want to specialize in mental health. Making these nutritionists hard to find.
Ultimately, don’t be afraid to ask where a dietitian nutritionist learned and practiced nutrition science for mental healthcare.
Research and Recommendations From Healthcare Providers
A search of the web should net you some options. You could search for something like “mental health dietitian”. You could also try to narrow it down by adding “near me,” though this may limit you some.
Evaluate the websites of the search results and see if anyone resonates with you.
Another option is to ask for a referral from your primary care physician, therapist, or PsychMD for a dietitian recommendation. They would be more in tune with dietitians with this specialty.
The Importance of Credentials and Qualifications
As already mentioned, the term nutritionist doesn’t really mean a lot all on its own. Look for someone that has a degree to back up the information that they’re sharing.
Even better, look for someone that has had an apprenticeship or internship to train to use that information in a real-life setting. Dietitians and Diet Techs (RD, RDN, or DTR) have this type of training.
There is no specific certification or specialty designation for a dietitian that specializes in behavioral or mental health, outside of an eating disorder specialist.
When seeking nutrition care for a mental health disorder don’t be nervous to ask how your potential dietitian learned the information and techniques utilized, because unfortunately, they didn’t learn it in school.
You want to look for someone that has had empathy and harm reduction training, experience working within behavioral healthcare with other specialists, and that has learned how to deliver information and interventions in a trauma-informed and individualized way.
The Role of Insurance and Financial Considerations
Unfortunately, we live in a society with a shit healthcare system. And an even worse mental healthcare system. Even worse, Texas is ranked the worst state in the US for mental healthcare.
All that to say: financial considerations of nutrition care are important to consider. Dietitians, even those that specialize in mental health, fall under medical health insurance coverage, not mental healthcare.
Insurance coverage for medical nutrition therapy varies by state, by company, and by individual plans. That being said, most cover at least 3 sessions. Medicare ONLY covers MNT for diabetes and kidney disease, and only with a doctor’s referral.
If you find yourself in a situation where you don’t have medical insurance, your insurance won’t pay, or your chosen practitioner doesn’t accept insurance, make sure to get a “whole picture” idea of what the costs could be.
Every practitioner has their own rates based on a variety of factors. But just knowing their per-hour rate may not be the whole story. How long, or how many sessions, can you expect? Do they offer a sliding scale or equity fee for patients in need?
Make sure to get all the information before going in.
Conclusion
Nutrition is a critical component of mental health, and a nutritionist specializing in mental health can play a vital role in supporting optimal mental wellness.
Recap of the Importance of Seeking a Nutritionist Specialized in Mental Health
By addressing nutrient deficiencies, promoting a balanced diet, and supporting gut health, a nutritionist can help improve mood, reduce symptoms of anxiety and depression, and enhance cognitive function.
If you’re looking for a nutritionist who specialized in mental health, it’s important to do your research and seek out a qualified professional with the right credentials and experience.
Prioritize Nutrition for Optimal Mental Health
By prioritizing nutrition and seeking the support of a qualified nutritionist, you can take an important step toward achieving optimal mental wellness.
Final Thoughts and Additional Resources for Seeking a Nutritionist
If you think that nutrition intervention may improve your mental health, there are some resources.
Dr. Drew Ramsey’s Book “Eating to Beat Depression and Anxiety” is a decent attempt at dispersing the evidence in a non-sensational way. It’s actually one of the few nutrition books written by a doctor that isn’t totally biased crap. However, the 6-week plan at the end is a bit accelerated compared to how people could actually implement his ideas.
The Psychobiotic Revolution is a fantastic overview of the state of research on the link between gut health and mental health.
Felice Jacka is the premier researcher on this topic. Her book is Brain Changer. I have it, but haven’t read it yet. With that said, I’ve heard her speak a few times, and she’s fantastic.
If you like podcasts, do a quick search for Drew Ramsey, Felice Jacka, or John Cryan. They’re all great and have done multiple interviews on various podcasts.
However….
All the information in the world doesn’t necessarily make you implement any changes. Seek a dietitian that is trained in helping with behavior changes. You’ll likely need a series of sessions to start making meaningful changes. To find a dietitian:
When gazing into our internal mirror, a reflection is conjured that may feel impossible to ignore.
These mirrors, however, can be broken. Images may appear distorted from the pressure of irrational societal ideals.
Cultivating respect, acceptance, and peace towards our bodies relies on our awareness of this truth.
What is Body Image?
Body image refers to the psychological concept of one’s feelings, beliefs, and likeness towards themself.
Throughout life, an individual’s body image has the potential to fluctuate drastically or stay rather static. Past experience, parental upbringing, media environment, peer interaction, hormones, and mood are all factors that can influence this.
Poor body image perception refers to dissatisfaction with one’s own physical makeup.
Unfortunately, these perspectives may act as powerful emotional triggers to persuade unhealthy efforts towards achieving a different body weight, size, and shape.
In extreme cases, such struggles may manifest into unhealthy diet and exercise patterns, in which serious mental health issues such as eating disorders or exercise addiction become a valid concern.
Systemic Roots
Sadly, the root cause of many of these issues connects back to complex, toxic ideologies deeply embedded in history.
The manifestation of centuries and centuries of unnatural ideals has created diet cultureas we know it today. The oppressive nature of this system limits opportunities for certain bodies and simultaneously compounds abundance for others.
If one takes a trip through time, specifically within the last few decades of American culture, this reality becomes undeniably apparent.
Women have been objectified consistently throughout history; the ‘ideal female figure’ changes drastically in short bouts of time.
What was considered the perfect body even ten years ago looks nothing similar to body trends today. This ideal continues to shift, now at an even faster rate due to technological advances such as social media.
Unsustainable Ideals
Due to their insistent nature, keeping up with such unrealistic and ever-changing body ideals is nearly impossible. The utilization of fad diets to maintain long-term weight loss has been proven ineffective and can lead to dangerous yo-yo dieting, and perhaps even an eating disorder.
In the case that one is able to achieve a particular fleeting body trend, is that truly considered an achievement?
At what cost to one’s mental, emotional, and physical health?
Bodies were not built to sustain constant, drastic changes in composition, especially when achieved through fast-fix diets or fasting.
On the contrary, there are innumerable factors (many that are out of an individual’s control) that contribute to the predisposition of an individual’s body size and shape. Genetics, ethnicity, age, and sociocultural environment, to name a few.
Body Image Dissatisfaction in Men and Transgender Individuals
While women are often the heart of these conversations, unfortunately, men and transgender and nonbinary people are not exempt from the unrealistic body standards American society pushes upon them.
Interestingly, contrarily to women, the ideal male archetype remains relatively consistent throughout past decades.
As represented in popular superhero movies or video game characters, large, highly masculine, and muscled physiques are favored and often the protagonists.
The lack of body weight, size, and shape diversity in mainstream media garnered toward boys and men perpetuates the glorification of this unrealistic body type.
Trans individuals suffer from a different, yet not any less difficult experience altogether. Being born in a body that lacks congruency with one’s gender expression often carries with it intense body image issues.
Biological males and females differ physically in many ways, including body size, curvature, and facial features. Those transitioning manipulate certain factors in order to reach alignment with their true selves.
However, facing challenges to gender conformation leaves this population susceptible to low self-esteem and resulting physical, mental, and emotional damage.
When you add the society’s low acceptance of these individuals and reports of harm and rejection from family members, this demographic becomes particularly vulnerable to body image distortion.
Additionally, there is arguably less content geared towards these communities to promote socio-cultural awareness or to promote body positivity and self-acceptance.
Overcoming negative body image perception and its effects thereafter is a universal struggle for all individuals alike.
The new age of social media allows for a constant update on everyone’s whereabouts in life. Oftentimes, users curate an online presence made up of only their successes.
These highlight reels are usually not indicative of most people’s true day-to-day life. Digital editing and beauty filter use is rampant. One should also be wary of internet niches that post pro-eating disorder content.
Similar to the likes of social media, popular entertainment also presents a fictitious projection of effortless beauty.
It is important to remember that those featured on our screens are manipulated in innumerable ways before our eyes are allowed to gaze upon them.
Personal trainers, stylists, makeup artists, professional photographers, photoshop artists, after effects, and post-editing. The average person does not have access to these privileges, so why compare ourselves to those who are wealthy and famous?
Comparison truly is the thief of joy.
Costs of Insecurity
A pernicious truth to also highlight is how brands and businesses greatly benefit from our insecurities. Oftentimes with little ethical concern, efforts are made to create a community of loyal repeat customers.
The product itself may be average, even a complete sham. The real sweet spot is to manufacture a bestselling idea; to dangle a seemingly perfect solution that keeps those in a desperate place coming back for more.
Though there are innumerable examples to highlight this concept, perhaps the vilest is that of the weight loss industry. I mean, on its own, it is worth 66 billion to date.
Namely, diet foods are everywhere, marketed with attractive verbiage such as ‘skinny’, ‘guilt-free’, and ‘clean’. These foods often contain questionable ingredients and little nutritional density to justify the steep price markup.
Commercial programs, waist slimmers, diet pills, cleanses. Though nearly all are scientifically disproven products, high demand continues to increase variability and options continue every day.
Corporate greediness is disheartening; but as consumers, we can make choices to support the businesses that make genuine efforts to support us.
Tips / sentiments to overcome a bad body-image day
If you or someone you know is experiencing body dissatisfaction, remember that you are not alone in your thoughts or feelings. Each individual is unique and there is no one-size-fits-all solution. Consider the following ideas for navigating such difficult times:
Remember that life is multifactoral.
Current body-image struggles do not automatically negate other dimensions of wellness you may feel abundance in (spiritual, physical, mental, emotional, intellectual, social, financial, occupational).
Honor your emotions, allow them to be felt, and let them come and pass naturally.
Journal: shift your focus away from how you are perceived altogether. Instead, practice appreciating your life suit by listing out all the amazing things your body does every day to you to keep you alive.
After this list is written down, revisit it from time to time, say weekly, and whenever you’re feeling particularly down on your body shape.
Re-evaluate whether or not your social media environment + usage adds positive value to your days and proceed accordingly (perhaps remove “thinspiration” and “fitspiration” content; and instead, spend a bit of time recreating a feed that makes you feel empowered or at peace in your body).
Increase awareness / educate yourself on key topics and buzzwords such as diet-culture, fatphobia, weightism, self-objectification, hegemonic masculinity and femininity, and representation in media.
Surround yourself with loving, supportive people who do not make harmful comments or voice destructive beliefs about weight.
Recognize the many factors that predispose your body size and shape. With this, commit to beginning/maintaining a journey of self-love, self-compassion, and body acceptance.
Hello! My name is Sharon Nguyen and I am a Nutrition Science student at the University of Illinois at Chicago. I aspire to become a thoroughly experienced and evidence-based registered dietitian nutritionist in order to help people heal their relationship with food. My niche interests at the moment include mental health, intuitive eating, and eating disorder care. As always, I am seeking meaningful opportunities to further develop skills and grow professionally in the field of dietetics!
Typically, we give compliments to show others our respect and appreciation for them. Not only does it make them feel good, but you also feel good in knowing you had a positive impact on someone else.
This act of outward praise can have a plethora of uplifting effects for both parties: it can boost confidence and self-esteem, it may act as a motivator for one’s endeavors, and it can even strengthen the relationship bond altogether.
However, while such comments are usually made with pure intentions, compliments centered around one’s size, weight/body, or food choices often do more harm than good.
What’s the harm in a compliment?
When we get down to it, words carry great power. As one continues through life, the lens through which they view the world becomes enriched by their past experiences. This truth can explain how the same exact words may be interpreted differently from person to person.
Consider this concept given the following scenario:
You decide to attend a party an acquaintance is hosting. While there, you spark conversation with a friend you lost touch with. They have not seen you in a while- this becomes apparent when they mention how much skinner you have gotten since they last saw you.
They gush over how well the outfit you are wearing flatters your new, smaller body. Eventually, you wrap up the small talk and part ways.
While the comment may have been well-intentioned, unfortunately, it came off as invasive and uncomfortable to you. In ways, you felt a bit objectified. Weeks later, you are still overthinking about your body and how it is perceived.
Or consider this:
Your teenage daughter has been struggling with a poor body image, and you suspect she hasn’t been eating enough. You worry that she may be developing an eating disorder.
Then, during the Thanksgiving meal, your sister-in-law states, “Look at you! Eating so healthy! I could never have just a salad. I’m so bad!”
Rather than a compliment to your daughter’s willpower, this is an affirmative statement to her unbalanced diet, likely solidifying her food fears tendency towards a serious eating disorder.
We never know the full story
We never fully know what someone else is going through, especially concerning their relationship to their body. Body image perception is complex, and we should be delicate in treating it as such.
Weight loss or gain can be attributed to countless factors. New medical diagnosis, struggles with an eating disorder, or even simply indulgences in new cuisines while on vacation. Perhaps your weight fluctuated naturally, and you did not realize this caused the new you to be seen as better than the old.
The bottom line? We should refrain from making comments that reinforce the glorification of a specific body type. In my opinion, there is already enough of that in our society. We must remember that bodies are ever-changing and that every body type is unique and beautiful.
How should we compliment instead?
So we’ve discussed the trouble with giving weight-based compliments. But where do we go from here?
The great thing about the nature of compliments is that there are endless alternatives to showing our admiration. My advice would be to shift the focus away from the physique altogether. I’m talking about weight, size, or body shape here- letting someone know you like their new haircut or that you think they are wearing a cute outfit can be uplifting! In these cases, we are not only admiring their appearance but are also highlighting the creativity in their choices.
Instead, think about the content of their character or the positive qualities in their personality. Some extra attention on what makes them unique can be warming. Giving these types of compliments supports the notion that they are valued for much more than their outward appearance.
Avoid compliments that seem ambiguous or impersonal as they may not come off as genuine. Reflect on how your person has made you feel. Personally, the compliments I treasure most are those specific to the history and memories I’ve shared with the person.
You may choose to concentrate on their accomplishments. Praise can make others feel seen and valued. Start by expressing how their talent or hard work has not gone unnoticed.
Examples of non-weight focused compliments:
It may take some practice to rewire how you compliment others if you are not used to this non-weight approach, and that is okay! In time it will become natural and effortless.
Having trouble coming up with non-weight-centered compliments? No worries! Here are some examples you can pull inspiration from or simply steal.
I am glad we met
Your laughter is contagious
You are very important to me
I love seeing you smile
You are a great listener
Your work ethic is admirable
I am proud of you
You are caring and compassionate
Thanks for always being there for me
You light up any room
You are incredibly smart
I am lucky you are in my life
You are great at your job
I value your opinion
You have a great sense of style
You are a great friend / sister / brother / mother / father etc.
Have thoughtful, non-weight-based compliments of your own to share? Please comment down below; I would love to hear them!
About Me
Hello! My name is Sharon Nguyen and I am a Nutrition Science student at the University of Illinois at Chicago. I aspire to become a thoroughly experienced and evidence-based registered dietitian nutritionist in order to help people heal their relationship with food. My niche interests at the moment include mental health, intuitive eating, and eating disorder care. As always, I am seeking meaningful opportunities to further develop skills and grow professionally in the field of dietetics!
Gosh, it’s that time of year again! And while anxiety surrounding the return to school after summer break is common; we’ve got extra reason to be nervous this year.
Here in Texas, we’re experiencing another COVID surge with a variant that seems to be affecting younger people more than earlier variants. And since masks are about off the table, RSV cases are on the rise again as well.
Causes of back to school anxiety
But anxiety surrounding back to school is not new, and there are many causes.
For instance, this morning, my son today said he was worried because he hasn’t seen any of his school friends since the end of last year. He doesn’t know if they’ll be different, if they’ve dropped out of their dual language program, or if there will be new students he’s not familiar with. He is also a bit worried about who will be wearing masks and if people will be mean because he will be wearing his.
In the past, he’s alternated between excitement and nervousness about his lunches, despite always having input on those meals.
It is important to note, that I am not a therapist. However, there are some common themes in how anxiety presents in kids.
Chronic, consistent dodging of school – beyond the occasional “I don’t wanna’s”
Frequent headaches or GI distress (nausea, diarrhea, cramps)
Increase in tantrums, fits, or bad moods
Difficulty sleeping
Expresses fear or concern over school, curriculum, friends, or being in public
More
There are great resources for how to manage anxiety in kids online. But often in boils down to giving them a space to talk and process. Breathing exercises, practice runs, and modeling comfort/ease.
However, I would like to focus on lifestyle and nutrition factors that can help.
Can nutrition and lifestyle really help back to school anxiety?
Absolutely! Granted, there are frequently times when lifestyle modifications are not enough.
Mild anxiety that centers around a particular, transient event is normal. However anxiety that does not resolve or is affecting your child’s quality of life needs to be addressed with their doctor and a therapist.
So what can help?
Many things can help with a child’s ability to cope with stress and anxiety. Consistency is very important here. So is following your doctor’s advice.
Nutrition
There isn’t any research yet that shows a direct link between a particular food or nutrient and anxiety symptoms. However, a well-balanced diet seems to help.
Offer fruits, veggies, whole grains, and lean proteins that your child is willing to eat. Resist the urge to force or fight over these foods, or you’ll counteract your intentions.
Mix new and familiar enjoyable foods with each meal. Introduce new foods with nonchalance. Let your kiddo see you enjoy a wide variety of fruits and vegetables.
Basically, keep the stress out of food to avoid making food itself an anxiety trigger.
Consider sending your child to school with a lunch that they helped prepare. Sliced cucumbers, baby carrots, and fruit are generally well accepted. Include a whole grain and a protein source (maybe a chicken or turkey sandwich) so that they maintain energy throughout the rest of the day. If possible, prepare this the night before, so they aren’t feeling rushed or under pressure about this in the morning.
Low blood sugar can cause them to feel anxious.
Having control over their meal can be empowering, especially for the younger guys. And they won’t have to worry about a negative suprise in the cafeteria or from a lunch bag you prepared without their input. *Bonus: sneak an occasional encouraging note or treat into their lunch box when they’re not looking.
Caffeine is a major anxiety trigger for many people. Consider their drink options accordingly.
Activity
Exercise is one of the most proactive anxiety management techniques I can offer you. My patients find walking outside (particularly on a hiking trail) the most effective.
However, any exercise shows improvement in anxiety in various studies.
If your child is already involved in a sport or physical activity keep it up! If not, consider gentle encouragement such as inviting them on a walk with you, asking them to walk the dog, visiting a zoo or museum, etc.
Exercise does not have to be strenous to be effective at managing health and anxiety. In fact, if the 2 of you can hit on something enjoyable, they will be more likely to be consistent and turn to that activity when feeling stressed or anxious.
Other lifestyle factors
Adequate sleep – Set a bed time and be consistent with it. Keep in mind as they approach the teenage years, their natural sleep schedule will likely skew later!
Screen time – Try to cut off screens about an hour before bed. Use this time for calming activities such as reading, coloring, quiet hobbies, etc, as well as prepping for bed.
While you’re at it, keep track of what their watching, reading, listening too. Make sure it’s appropriate for your child’s age AND development!
When to seek profesional help
The short answer? If you’re worried, you should bring it up to their doctor. Early intervention from a doc and therapist is invaluable.
Avoiding activities or situations they previously enjoyed
Inability to enjoy daily activities
Significant time spent worrying
Symptoms of illness with no apparent cause
Anxiety for a prolonged period of time (weeks to months)
Take-away
There are a multitude of techniques to help your child (or yourself) with anxiety.
Because I am not a therapist, I cannot make specific recommendations on how to manage an individual’s anxiety. However, we can use diet and lifestyle techniques to supplement any medications or techniques that your doctor or therapist recommend.
Remember that some amount of stress or anxiety surrounding a particular event may be normal, but it should NOT interfere with daily life and activities.
Provide a calming environment and look out for signs that your child’s anxiety may be more than general nervousness surrounding the unknown.
Low carbohydrate diets have been frustratingly popular since the 90s. I can remember when popular fad diets skewed from low fat to low carbohydrate in high school. It was revolutionary! Everyone was finally going to be skinny!
I can also remember grumpy moods, stories of “gym bro” freakouts at the gym, and complaints of hair loss from male relatives.
In essence, chronic dieters went from constant grumpiness caused by excessive hunger and cardio in the 80s to constant grumpiness caused by low intake of the brain’s preferred fuel.
Carbs provide fuel to our brain and muscles
Our brains consume a LOT of glucose. An organ that contributes only ~2% of our weight consumes ~20% of our daily glucose intake (in a well-balanced diet). In fact, our brains use approximately 5.6mg of glucose (from carbohydrates) per 100g of brain tissue every minute!
So you can imagine, severely restricting your carbohydrate intake could lead to reduced brain performance. People often report feeling grumpy, tired, and foggy-headed, or confused on a low carbohydrate diet.
In addition to giving us energy, steady moods, and clear thinking, the brain utilizes carbohydrates to make various neurotransmitters that enable us to perform many functions, including learning and long-term memory formation.
Glycogen is stored carbohydrates that are found in the brain, muscles, and liver. When exercising, your muscles have a rapid energy source readily available. They do eventually switch to other sources of fuel when glycogen sources are depleted. Unfortunately, fat is an inadequate source for muscle training, and they will turn to protein first! This means that when you don’t eat enough carbohydrates to fuel your muscles you run the risk of muscle breakdown.
*Side note: this is why low-carb diets initially appear so effective. When you don’t eat enough carbohydrates, your body releases glycogen stores to maintain your ideal blood glucose range. Glycogen is stored with water, so you are losing water and glycogen weight, but not necessarily fat! This effect is temporary. The weight gain people see when stopping a low-carb diet is partially a result of restoring glycogen stores.
Carbs help make “feel good” hormones
In fact, low-carb diets are often associated with fatigue and grumpy moods, sometimes even abnormal aggression.
This all makes sense with a quick biology lesson! Tryptophan (widely known in turkey, but actually present in a wide variety of food) is crucial for many of our feel-good hormones, including serotonin and melatonin. To make these hormones, however, tryptophan has to make it into the brain. And the only way it does this is by using carbohydrates as a carrier. So when our carb intake is too low, they are used for their most vital functions only. And unfortunately, a good mood is not vital to survival. (side note, getting enough carbs also prevents muscle breakdown – so they do play a role in keeping you strong as well!)
But… there is value in other carb sources for a quick boost. Refined carbs can give us a quick burst of energy
While not ideal for overall health, a refined carb source (such as potato chips, cookies, crackers, etc) will provide you a fast, but short-acting energy and mood boost. The need for this boost at 3 pm every day may indicate your lunch isn’t as balanced as it could be, or that you simply need to plan a snack into your routine!
Fiber and other complex carbs keep us full and our guts happy
By now, everyone’s heard of probiotics. Some have even heard of prebiotics, which are the foods the probiotics “eat.”
The probiotic fauna in our gut loves them some fiber and complex carbs! Along with unsaturated fat (from fish, nuts/seeds, olives, and avocado), complex carbohydrates are their preferred source of fuel. A happy gut colony can then indirectly lead to benefits in your mood and energy, though scientists are still determining how large this effect is and how it works.
Fiber also has this awesome ability to “gel up” and take up more space in our stomachs. It then moves more slowly through our GI tract than simple carbs. So we fill up, and stay full longer!
Low carbohydrate intake increases cortisol, the “stress hormone”
Our body perceives low carbohydrate intake as a stressor. Any type of stress can raise our cortisol levels and sour our mood. And this “perceived starvation” can definitely be stressful to our poor confused bodies.
This rise in cortisol is for a reason. When we don’t eat enough carbs, our body tries to “make” glucose from other sources, namely protein stores. Cortisol helps it achieve this. Along with increased appetite and reduced energy levels – meaning, we get tired and pissy.
So what does this all mean?
So we should eat carbs, right? So eating pizza, pasta, and bread all day will fix our mood. Then tack on cake, soda, and candy and we’re golden, right?
Not so much…
We need a balance so that we also make sure we get plenty of protein, healthy fats, and non-starchy vegetables.
Additionally, the quality of our carbohydrate intake matters just as much as the quantity. Carb sources should come primarily from starchy vegetables (yes – even potatoes), fruit, and whole grains.
Those lovely, lovely probiotics don’t love sugar as much as you do! Have your simply carb snacks when the occasional craving strikes. But focus on the sources listed above.
You’ll have more stable energy and carb distribution throughout the day as a result.
Stress has many triggers, including politics, current events, health, disagreements with friends/family, money concerns, work deadlines, and more.
While some stress is normal, and can even be beneficial, many of our lifestyles encourage piling on stress and shouldering on. This can lead to multiple health issues. Learning good stress management techniques can do much more for you than you think!
Types of Stress
Stress is defined as any changes that cause physical, emotional, or psychological strain. In other words, stress is your body’s response to anything that requires attention.
Eustress is “good” stress. This stress tends to be short-term, motivating, and often perceived as exciting. Examples include pregnancy, landing that awesome job, going on vacation, holidays, or committing to learning a new skill or topic.
Distress is “bad” stress. This stress is de-motivating, can be long or short-term, causes anxiety or worry, decreases performance, and can lead to physical or mental health concerns. Examples include the death of a loved one, financial problems, struggles at work, illness, abuse/neglect, media overload, fears, current events, inadequate sleep, and poor nutrition.
Health implications of too much stress
Go ahead and relish in the motivation and excitement that comes from eustress. Apply your focus to reach your goals. But make sure to keep it in check. Your zeal to improve can lead to over-scheduling, undersleeping, and so on until it becomes a negative stressor!
Distress needs some more attention. And as a general population, we are not so great at managing it.
Acute (short-term) stress is to be expected and in general, won’t cause many health implications if we manage it well to prevent it from becoming chronic (long-term) stress.
Healthy Stress Management Techniques
Effective stress management really depends on the individual. One person’s stress relief could be a stressor for someone else.
I encourage people to have stress management techniques for 2 different expressions of stress.
Sometimes, we need to get jittery energy out. Sometimes we need to zone out for a bit. Having a technique for both at our fingertips is extremely useful.
Ideas include
Exercise – whichever you enjoy, though walking and hiking seem to be particularly helpful for a lot of people. Yoga is another excellent choice.
Puzzles/Coloring books
Arts and crafts, drawing, playing an instrument
Read a book, but maybe not Moby Dick…
Take a bath
Take a nap
Listen to music
Play with a pet or borrow a friend’s. Or volunteer to walk shelter doggies.
Act silly. Dogs and kids are particularly helpful with this!
Longer-term stress management looks a bit more complicated but is totally doable. Make plans and decisions ahead of time. Instead of figuring out your work outfit bleary-eyed in the morning, then running late, choose it the night before. Go ahead and pack a lunch too!
Plan out your grocery runs and have at least a rough, but modifiable meal plan throughout the week.
Spend more time with people that relax you.
Get in your fruits and veggies every day and reduce your intake of fried and processed foods and red meat.
An exercise routine is helpful, but moving more throughout your day may be even more impactful. So set your alarm every 1-1.5 hours and get your body moving for ~10 minutes.
Improve your sleep. Get your 8 hours in!
Long-term outcomes of effective stress management
Stress management is a hard thing for many of us to take time for. We are so busy with so many tasks that taking time to decompress seems silly.
However, those that take time to reduce their stress typically become MORE productive and efficient throughout their day. Their mental health and sleep quality improve.
They have lower rates of heart disease, obesity, eating disorders, menstrual problems, sexual dysfunction, hair/skin problems, and gastrointestinal disorders.
Share with us!
Do you have a unique way of managing your stress?
What about a story about how stress management has improved your life?
Share in the comments below or join us on Facebook!
February 22-28, 2021 is NEDA‘s Eating Disorder Awareness Week. I feel like there’s a lot of confusion around eating disorders, particularly those of us whose last education on the subject was health class in middle school.
The stereotypical eating disorder is the blonde, white, female cheerleader. She is vain, way too preoccupied with her appearance, and is “otherwise healthy.”
But in reality, eating disorders affect every age, gender, race, ethnicity, and any other category you can think of. And they typically are manifestations of other factors, such as genetic or biological factors, trauma, or other mental health disorders.
Additionally, placing every eating disorder into a neat box of anorexia or bulimia is not adequate. Not only does this leave out a wide range of other eating disorders, but also oversimplifies what someone is going through.
Read on to learn more.
Risk Factors for Eating Disorders
There are many risk factors for eating disorders that are often missed or ignored. If you are concerned about a loved one, consider the following.
Relative with an eating disorder. An individual whose mother or siblings have an eating disorder are more likely to develop an eating disorder themselves.
Relative with a mental health condition, particularly anxiety, depression, or addiction.
History of dieting. Western “diet culture” is well-documented to trigger disordered eating patterns. In particular, binge eating disorder can be a response to chronic dieting.
Type 1 Diabetes. Approximately 25% of women with type 1 diabetes go on to develop an eating disorder, potentially a result of constant monitoring of their food intake.
Perfectionism. This is a constant struggle with my patients with an eating disorder. They have a drive for perfection that simply doesn’t exist. And typically, if they reach their “perfect” weight or “perfect” food intake, it’s still not enough.
Body Image Dissatisfaction. An intense focus on body image as an outward expression of their perceived worth.
Personal history of Anxiety. Two-thirds of patients with anorexia have been diagnosed with an anxiety disorder prior to the development of an eating disorder.
Behavioral Inflexibility. This is almost universal among my patients with an eating disorder. They are very rigid in their beliefs regarding the right and wrong way to do anything. There is a prevalence of “black and white” thinking with no room, or even acknowledgment, of the “grey zone.”
Teasing or bullying. Particularly in regards to their weight.
Limited social networks. Many people with eating disorders report a very small support system with limited participation in social activities. Whether this is a cause or result of eating or anxiety, disorders are unclear.
Trauma of any type. Personal, racial, historical, and intergenerational trauma can all contribute to the development of an eating disorder.
Types of Eating Disorders
As I briefly discussed above, there are different types (and sub-types) of eating disorders. These include, but are not limited to:
Anorexia Nervosa – with restrictive, binge/purge, and atypical subtypes
Bulimia Nervosa – with purging and non-purging subtypes
Binge Eating Disorder
Avoidant Restrictive Food Intake Disorder
Other Specified Feeding or Eating Disorder – for example, orthorexia, body dysmorphic disorder, diabulimia, compulsive exercise, or eating disorders that don’t quite meet the diagnostic criteria of the above disorders.
Anorexia Nervosa(AN)
If eating disorders had a public face, anorexia would be it. It’s what we hear about most often in pop culture, and what gets, unfortunately, joked about the most often.
To be diagnosed with AN a person must have the following symptoms:
Restriction of energy intake relative to requirements, leading to significantly low body weight in the context of age, sex, developmental trajectory, and physical health. A teenager that has always been on the low end of the growth curve and is “skinny” on presentation won’t necessarily qualify.
Intense fear of gaining weight or becoming fat, even though they are underweight.
Disturbance in the way one’s body weight or shape is experienced, undue influence of body weight or shape on self-evaluation, or denial of the seriousness of the currently low body weight.
Signs of anorexia include dramatic weight loss, preoccupation with food, calories, fat, and carbs, restriction whole categories of food, cold intolerance, cooks for others without eating, numerous excuses to avoid eating, loss of menstrual cycle, inflexible thinking, fainting, dry skin, thinning or brittle hair, frequent illnesses, and more.
The Restricting sub-type of AN is what most people think of when they think of anorexia. Extreme food restriction may or may not be accompanied by excessive exercise.
The Binge/Purge subtype of AN is more confusing for some people to think about. These individuals’ primary eating disorder behavior is severe food restriction. However, they will occasionally engage in binge eating followed by a purge of some type.
Atypical anorexia meets every requirement of AN, but the individual is not technically underweight. These individuals are often missed, or even praised, for their weight loss. However, there are no differences in the physical or mental impact of AN between typical and atypical anorexia nervosa.
Bulimia Nervosa(BN)
To be diagnosed with BN, a person must have the following symptoms:
Recurrent episodes of binge eating:
Eating, in a specific period of time an amount of food that is definitely larger than most people would eat during a similar period of time and under similar circumstances.
A sense of lack of control over eating during the episode (a feeling that one cannot stop eating or control what or how much one is eating).
Recurrent inappropriate compensatory behavior in order to prevent weight gain, such as self-induced vomiting, misuse of laxatives, diuretics, or other medications, fasting, or excessive exercise.
The binge eating and inappropriate compensatory behaviors both occur, on average, at least once a week for three months.
Self-evaluation is unduly influenced by body shape and weight.
The disturbance does not occur exclusively during episodes of anorexia nervosa.
Some signs of bulimia nervosa include evidence of binge eating (disappearance of food or lots of empty wrappers), frequent trips to the bathroom after meals, appears uncomfortable eating around others, excessive food rituals, hoarding food, excessive use of mints, gum, or mouthwash, callouses on the back of the hand, extreme mood swings, noticeable weight fluctuations, non-specific GI complaints (i.e. “stomach hurts”), dizziness/fainting, dental problems, menstrual irregularities, poor wound healing, frequent illnesses, increasing impulsivity.
Individuals with BN are typically NOT underweight, according to the outdated BMI model.
Subtypes of BN are really 2 sides of the same coin.
Purging type includes individuals with self-induced vomiting or misusing diet pills, laxatives, or diuretic medications.
Non purging type includes individuals that use fasting or excessive exercise to compensate for a binge.
Binge Eating Disorder (BED)
To be diagnosed with BED, a person must have the following symptoms:
Recurrent episodes of binge eating, as defined above.
The binge-eating episodes are associated with three (or more) of the following:
Eating much more rapidly than normal.
Eating until feeling uncomfortably full.
Eating large amounts of food when not feeling physically hungry.
Eating alone because of feeling embarrassed by how much one is eating.
Feeling disgusted with oneself, depressed, or very guilty afterward.
Marked distress regarding binge eating is present.
Binge eating occurs, on average, at least once a week for 3 months.
Binge eating is not associated with the recurrent use of inappropriate compensatory behaviors (e.g., purging) as in bulimia nervosa and does not occur exclusively during the course of bulimia nervosa or anorexia nervosa.
Signs of BED include hoarding food, the disappearance of large amounts of food, weight fluctuations, low self-esteem, stomach cramps, and difficulty concentrating.
Avoidant Restrictive Food Intake Disorder (ARFID)
ARFID is unique among eating disorders in that it typically is NOT accompanied by a body image disruption. Instead, there are unhealthy eating behaviors that have some other underlying factors.
To be diagnosed with BED, a person must have the following symptoms:
An eating or feeding disturbance (e.g., apparent lack of interest in eating or food; avoidance based on the sensory characteristics of food; concern about aversive consequences of eating) as manifested by persistent failure to meet appropriate nutritional and/or energy needs associated with one (or more) of the following:
Significant weight loss (or failure to achieve expected weight gain or faltering growth in children).
Significant nutritional deficiency.
Dependence on enteral feeding or oral nutritional supplements.
Marked interference with psychosocial functioning.
The disturbance is not better explained by a lack of available food or by an associated culturally sanctioned practice.
The eating disturbance does not occur exclusively during the course of anorexia nervosa or bulimia nervosa, and there is no evidence of a disturbance in the way in which one’s body weight or shape is experienced.
The eating disturbance is not attributable to a concurrent medical condition or not better explained by another mental disorder. When the eating disturbance occurs in the context of another condition or disorder, the severity of the eating disturbance exceeds that routinely associated with the condition or disorder and warrants additional clinical attention.
Many people consider this a severe form of “picky eating.”
While picky children are more likely to later develop ARFID, they are not the same thing. Risk factors for ARFID include individuals with autism spectrum conditions, ADHD, or intellectual disabilities, as well as children with anxiety disorders. Patients with ARFID are more likely than the general population to later develop other psychiatric disorders.
Signs of ARFID include dramatic weight loss, constipation, abdominal pain, fatigue, will only eat certain types or textures of food, fear of choking or vomiting, poor appetite or low interest in food, narrowing the range of acceptable foods, dizziness/fainting, poor wound healing, frequent illnesses, thinning of hair, dry skin, anemia, slow heart rate.
Other Specified Feeding or Eating Disorder (OSFED)
OSFED is basically used as a term or diagnosis for those individuals with eating disorder behavior that doesn’t quite meet the diagnostic criteria listed above.
This can range from someone who binges but not often enough to be diagnosed with BED to disordered eating patterns that don’t necessarily have a true diagnosis.
Examples include diabulimia (skipping or reducing insulin used to induce weight loss), orthorexia (obsession with “clean” or healthy eating), pica (compulsive craving to eat non-food items), bigorexia (or muscle dysmorphia or reverse anorexia instead of obsessively losing weight, these individuals will obsessively gain muscle), purging disorder (purging that is not associated with binge eating), and more.
Health Consequences of an Eating Disorder
The health outcomes of an eating disorder vary depending on a multitude of factors, such as severity and longevity of the disorder, whether or not the individual seeks and commits to treatment and recovery, and the particular eating disorder behavior.
It is important to understand that eating disorders, particularly Anorexia Nervosa, are considered to be the deadliest of all mental health disorders. One study found that individuals with AN were 6 times more likely to die compared to the general population. Causes of death included starvation, substance abuse, and suicide.
Cardiovascular
inadequate food intake can cause the body to break down muscle, including the heart. This leads to a weak and slow heart rate
Purging can alter the electrolyte balance in the body which can lead to heart irregularities and even failure.
Binge eating disorder can lead to elevated cholesterol and triglycerides as well as high blood pressure.
Conversely, severe AN can lead to very cholesterol and triglycerides as well.
Gastrointestinal
Inadequate food intake can lead to constipation and stomach pain.
The GI tract may slow down causing nausea, vomiting, bloating, and infections.
Laxative abuse can cause dependency, making it near impossible for the individual to have a bowel movement without them.
Binge eating can lead to stomach rupture.
Pica can lead to bowel obstructions, intestinal perforations, chemical burns, or various infections depending on what is eaten.
Neurological
Malnutrition leads to mood swings, difficulty concentrating, and obsessing about food.
Chronic, inadequate fat intake can damage the nervous system, leading to tingling and even pain in the extremities.
Fainting and dizziness, particularly on standing.
Individuals with binge eating disorder are at increased risk of sleep apnea due to the increased risk of obesity.
Endocrine
Loss of menstrual cycle.
Reduction in sex hormones can lead to reduced libido as well as increase bone loss, potentially leading to fractures.
BED can lead to insulin resistance, with the potential to progress to type 2 diabetes.
Treatment for Eating Disorders
Eating disorder treatment requires a treatment team. This should include a medical doctor, a therapist, and a dietitian. A psychiatrist should be involved to manage any concurrent mental health conditions, such as depression and anxiety, that may require medical management.
And every one of those health practitioners should be familiar and experienced in the treatment of eating disorders.
Ultimately, treatment depends on the severity of the eating disorder. Sometimes outpatient treatment is adequate, and sometime a higher level of care may be necessary.
Your treatment team should be able to guide you on these needs.
Common myths regarding eating disorders
There are so many misconceptions about eating disorders. That is why this week is so important. The two biggest, and I think most dangerous, are that eating disorders aren’t that big of a deal, and that boys don’t get eating disorders.
Myth: Eating Disorders are a choice
Just like no one chooses to have schizophrenia, or depression, or any other mental health condition, no one chooses to have an eating disorder.
As listed above, there are many risk factors and causative events that can lead to an eating disorder. And not a single one is “just for the heck of it.”
Myth: You can tell if someone has an eating disorder by looking at them
Absolutely not.
Boys and individuals with obesity are often overlooked because they don’t “look like they have an eating disorder.”
These individuals may be praised for their progress (such as muscle gains or weight loss), further encouraging their eating disorder.
Notice that none of the diagnostic criteria listed above indicate a particular BMI or “look” to be considered an eating disorder. This is for a reason.
Myth; Eating Disorders aren’t serious
Actually, eating disorders can have a very high mortality rate. It is a very serious condition. Attempting to recover on your own can be dangerous all by itself.
Eating disorders and eating disorder recovery should be treated seriously and like the mental and physical health crisis that it is.
Myth: Eating Disorders only affect girls and women
Again gender (or race, age, culture) are not considered in the diagnosis of an eating disorder.
Boys and men have different social pressures for appearance than girls and women do. But they are just as susceptible to eating disorders.
Because the belief that boys don’t develop eating disorders is so prevalent, many are misdiagnosed or just flat missed. This can, in turn, lead to delayed (or no) treatment and worse outcomes in boys.
Eating disorders simply look different in boys compared to girls, especially to an untrained observer.
They may actually develop earlier than they do in girls, and the tendency is towards “bigorexia” rather than a drive to thinness. As a result, boys tend to overexercise and abuse supplements (testosterone, steroids, other muscle growth “aids”) more than girls do.
Going back to our second myth, boys with an eating disorder may actually look “healthier” than their peers and may be considered more “in shape” than their peers.
Myth: Eating Disorders start during the teenage years
Kids as young as 6 have reported body image problems that lay the foundation for a future eating disorder. I’ve had clients that report they don’t remember NOT worrying about their weight or calorie intake and have clients as young as 8 or 9 that religiously track their food intake.
On the other side, it is entirely possible for an eating disorder to appear later in life, such as in pregnancy or in middle-aged individuals.
Myth: You can never recover from an eating disorder
Eating disorder recovery takes work, dedication, and perseverance.
But it can occur.
What can you do to increase awareness?
Educate yourself. There are several resources (see below) that can help you be an ambassador for individuals with an eating disorder.
Careful what you post on social media, and who you follow. There are tons of great body-positive social media accounts that you can follow. Find them and share their content. Normalize conversations around different body types.
Careful how you compliment someone! For real though, the best time to comment on someone’s weight is absolutely never. Eating disorder brain can misconstrue even the most innocent of compliments. “You look healthy” becomes “I’ve gained weight, so now I need to restrict again.”
“Have you been working out?” becomes “Restricting my food intake is working!”
Just try not to compliment people on appearance. There are so many other great things about them! Examples:
You did a great job on that presentation.
I can tell that was hard for you, and you did a great job.
