Dear diary, |
Dietitian Diaries #5
Dear diary,
One recurring theme that I am noticing more and more that comes up in my sessions is the idea that the nervous system chooses a familiar hell over an unfamiliar heaven.
In biology, the nervous system involves our brain and spinal cord, in theory it is like an old friend that has been designed to keep us safe by looking for predictability in our internal and external worlds and to alert us when there is something new. This is life saving when we face actual threats, but when we want to change unhelpful patterns or pursue growth it can be the thing that makes change SO hard.
For example we may know that we are unhappy in a relationship or job, but we stay because it’s familiar, we know what to expect; our nervous system tends to default to these familiar patterns.
In the same way we may know that eating breakfast would be beneficial, or stopping calorie counting would support us find freedom or resting would help us be more regulated; but if we haven’t eaten breakfast for a while, if calorie counting is second nature and resting is unheard of then our nervous system will always choose to skip breakfast, count calories and avoid rest, not because it's right, but because it feels familiar.
Any change, even if it is one for the greater good, means unpredictability, uncertainty, and thus potential threat.
This potential threat triggers our survival system, pouring adrenaline and stress hormone cortisol into our bloodstream and moving us into a place of “fight or flight”.
This { often false} threat response often feels like anxiety, discomfort or fear and can be experienced in the body as a racing heart, shallow breathing, tense muscles and a fluttering belly alongside irrational thoughts; it is these sensations that often trigger us to turn back to the safety or familiarity, even if we rationally know that the change is good for us.
This is why, even when we know change is required, it can feel so hard.
Once we learn how to tolerate the distress of change we can soothe and reassure our nervous systems so they can learn that actually the new, healthy behaviour is safe; meaning that we are able to create new pathways and new habits that support the life we want and deserve.
Once we have developed our safety skills and coping resources we have to do the scary thing, sit with the discomfort and unease, and then do the scary thing again, over and over, until the scary thing becomes the normal thing, the familiar thing and then that becomes our new pattern.
Change happens by gentle, momentous action.
Be well nurtured, Love Rachel
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Daily paper
Every day (that I have capacity) I read a nutrition, eating or health focused research paper, here are the takeaways from this week; a little science for soul.
1: There seems to be an overlap on the genome associated with anorexia nervosa and autoimmune disorders; and a separate overlap with anorexia nervosa and OCD. Eating disorder genes can be turned on my lifestyle factors e.g. trauma, calorie deficit. Knowledge of the genetic component can lead to great self compassion as well as awareness about how eating behaviours impact our children. [Booij et all, 2020]
2: The link between substance abuse and excess adiposity has led to the suggestion that overeating could be treated as a food addiction. Evidence suggest binge eating, compulsive eating and chronic overeating resemble the behaviour of individuals experiencing drug addiction. If we involved emotional regulation and distress tolerance skills in treatment this strengthens impulse control and could lead to greater, more compassionate treatment pathways. [Lee t al, 2012]
3: Brain function is dependent on omega 3 fatty acids, DHA cn support brain plasticity and enhance cognitive function. Dietary deficiency of omega 3 have been associated with increased risk of developing depression, ADHA, bipolar disorder and dementia. [Lange, 2020]
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Small act of nurturance *
A little more nervous system regulation and a little less nutrient depletion can change us, change the way we parent and heal the next generation.
Zinc plays an essential role in the immune system, it is responsible for the development of T cells which help to fight infection. Zinc also supports wound healing, metabolism, growth and development and tasting and smelling. Zinc is highest in seafood, but it is also found in dairy products, legumes such as beans and lentils as well as beef and chicken. Signs of a zinc deficiency include hair loss, getting colds and flu infections, reduced taste and smell and poor wound healing. By eating enough food regularly (avoiding resitrctive diets) and ensuring you consume a variety of mixed meals this will ensure adequate zinc intake.
*Generalised advise and not a personal prescription, please seek support from a dietitian or clinician for individual support and guidance.
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