Food and Nutrition

Whether you’re in recovery or not, you may be trying to formulate Valentine’s Day plans either by yourself or with others. Valentine’s Day can bring about a lot of stress and anxiety if you hold certain expectations about the holiday and how it should go. Many people enjoy going out to eat with their friends or significant other, while others may decide to host something at home or simply make a nice dinner for themselves. No matter your circumstance, gift yourself this Valentine’s Day with food that will boost your mental health and recovery.

The Substance Abuse and Mental Health Services Administration notes that approximately 1,084,000 people in the United States have used anabolic steroids. These steroids are primarily used by bodybuilders and athletes, and are used to increase lean body mass, strength, and aggressiveness towards lifting. Another form of steroids has reached the market and are selling as “legal steroids” – but these steroids may be very dangerous and should be approached with caution. “Selective androgen receptor modulators, also known as SARMs, are pharmaceutical drugs that mimic the effects of testosterone”, according to CNN. They are not yet approved by the Food and Drug Administration, but they are sold to bodybuilders online and are marketed to help them look more lean and muscular. Many of these products contain substances that aren’t approved or are in doses higher than stated on the labels. A study conducted in November 2017 examined 44 products sold online as selective androgen receptor modulators and found that only 52% contained that exact product while 39% of them contained another unapproved drug. This breeds caution to any who are contemplating buying these products online, as many unwanted and dangerous side effects could occur. The U.S. Food and Drug Administration cautions that steroids or steroid-like substances have been linked to serious health risks including liver injury, kidney damage, heart attack, stroke, pulmonary embolism (blood clots in the lungs), deep vein thrombosis (blood clots that occur deep within the veins), severe acne, hair loss, altered mood, irritability, increased aggression, and depression. Other bodybuilding products are labeled as “dietary” supplements but are not truly dietary. Many supplement manufacturers can sell their products without first having to ensure their safety and effectiveness; without approval from the FDA, these supplements are likely to cause harm. There are several steps that you can take to ensure your safety in taking bodybuilding supplements; 1) Consult your doctor or physician regarding products and/or side effects; 2) Be aware of problematic categories such as weight loss, bodybuilding and sexual enhancement, because these often contain steroids and other prescription drugs that could harm your health; 3) Look for the USP (U.S. Pharmacopeia) Verified mark – this indicates that the manufacturer has voluntarily asked this trusted non-profit to verify the quality, purity and potency of the ingredients; 4) Report problems to the FDA or ask your doctor to report them.

What most people do not realize is that the diet you consume does have an impact on your brain and how you process information and regulate your emotions. With fast-food chains like McDonald’s and Taco Bell, we tend to miss out on important nutrition that our body needs to function optimally. Learning about how food impacts us means that we can make smarter, healthier choices to potentially avoid unnecessary mental anguish such as depression and anxiety.

Many people decide to complete an at-home detox or a “body cleanse” at home in attempt to remedy their “problem” of eating or drinking too much. Detoxification is a process by which the body naturally dispels any toxic or unhealthy substances. When it comes to healthy living, there are natural ways to ensure toxins are released. Dr. Edward Group tells the Global Healing Center several ways to detox the body in a natural and healthy way: eating the right foods, exercising and meditating, purifying the air you breathe, and drinking plenty of water. There are ways to detox that are completely bad for a person’s health, however. If you choose to detox, here is what NOT to do:

Mental health is comprised of several components – treatment, exercise, proper support, nutrition, and more. What we place into our body can have a significant impact on the way our body processes information and the energy that we maintain throughout each day. According to the International Mental Health Collaborating Network, approximately two thirds of people who do not report mental illness eat fresh fruit or fruit juice each day, compared to those who report mental illness eating fewer healthy foods such as chips, chocolate, fast food meals and frozen dinners. Harvard Health states that this makes sense, because 95% of our serotonin (the neurotransmitter that regulates sleep, appetite, moods, and pain) is produced in our gastrointestinal tract, which is lined with a million nerve cells. What we eat directly affects these cells, ultimately affecting our mood and well-being. There are several healthy ways that we can ensure a nutritious diet that will serve our mind and body in the most wonderful ways:

Our mood is comprised of so many things – biological factors, external stimuli, coping mechanisms and responses, and more. Mental illness can mean mood swings, and our diet can also impact the way that we feel. With so many things at play, understanding what impacts our mood can help us better combat those days when we feel upset or sad for no “apparent” reason. While we can’t always control our moods, we can learn what might be impacting us and make minor adjustments to our daily routine to help prepare us to feel better. According to Associate Editor Margarita Tartakovsky of Psych Central, negative people can certainly impact our mood. When we are surrounding by people who always look to the negative side of things, we are bound to feel a little less cheerful. Additionally, spending too much time on internet sources such as Facebook can leave us feeling drained. A recent study conducted by Shakya and Christakis (2017) found that Facebook decreases well-being, as people are more likely to compare themselves with others, making them feel less than enough. Dr. Young from Psychology Today states that exercise and activity level can also affect our mood. If our body isn’t getting proper exercise, we can feel sluggish and tired. Nutrition also plays a vital role, as processed foods, sweets, and foods with poor nutrient health can leave us feeling down. Consuming foods that contain nutrients such as omega-3 fatty acids, fruits, and vegetables can also help increase our moods, leaving us feeling refreshed and healthier. One factor that impacts our mood that most people don’t recognize is disorganization – living and working in clutter can cause us to subconsciously feel overwhelmed, exhausted, stressed and anxious. By keeping our home and work spaces clean, we are making way for a more healthy and productive outlook on the day. Not surprisingly, the weather can impact our mood. Seasonal affective disorder (SAD) is a depressive disorder that typically occurs in people during fall and winter months, when there is less sunshine. Extremely hot temperature and heavy rain can also cause people to feel tension and aggression – as confirmed thus far by 2 studies, one conducted by Hsiang et al. (2013) and the other conducted by Connolly (2013). With so many factors impacting our mood, sometimes the best way to deal with a negative mood change is to simply allow yourself to feel it. Spend a brief period allowing yourself to feel angry, frustrated, sad, etc. In doing this, you are giving your mind and body the attention it needs while also choosing to move forward after you have allowed yourself to feel. Eating properly, getting adequate amount of exercise, avoiding negativity, maintaining clean spaces, and more can help you to feel refreshed, healthy, and ready to move on with your day.

Process addictions are like other addictions in the negative pattern of behavior that is enacted and the negative ways in which it can affect daily life. A process addiction is a condition of compulsive behavior, such as excessive gambling, video gaming, shopping, etc. This addiction is like other addictions in that a person can become dependent and addicted to a certain behavior. Everyday Health has identified the top process addictions:

With several popular fast-food options today like McDonald's, Wendy’s, Taco Bell, Burger King and more, obtaining quick, relatively inexpensive food is more attainable now than ever. While many find the convenience of these restaurants alluding, fast food isn’t always the best (and healthiest) option. One Green Planet, a website aimed at growing a compassionate and eco-conscious generation, breaks down several components of fast food that are both unhealthy and factor into addiction:

Eating disorders include extreme attitudes, behaviors, and emotions surrounding food. There are many common food disorders such as anorexia, bulimia, binge eating disorder, and more – all of which come with their own set of stigmas. For example, many people believe that anorexia happens with celebrities because of the cultural stigma to be “thin” and “beautiful”. However, new research suggests that this popular viewpoint is incorrect – that there is much more than meets the eye on this topic. If you suffer from an eating disorder, knowing that it’s not just cultural stigma and more about your body and brain will hopefully bring comfort. In an article discussed by Kirsten Weir of the American Psychological Association (APA), binge eating disorder is explained as being associated with obesity. When someone suffers from this, they eat substantial amounts of food and eat even when they are not hungry, often feeling guilty and ashamed afterwards. Anorexia is defined by the National Eating Disorder Association (NEDA) as not consuming an adequate amount of food, leading to unhealthy weight. Bulimia is characterized as eating enormous amounts of food and then taking substantive efforts to avoid weight gain, such as self-induced vomiting. While these are the most common, all forms of eating disorders take a maladaptive approach to food. Many people find eating to be a pleasurable activity. However, The International Journal of Eating Disorders found that in people who suffered from anorexia, the release of dopamine (the reward center in the brain) in the dorsal striatum triggers anxiety rather than feelings of pleasure. Stigma also surrounds those who suffer from eating disorders as having strong willpower – but a Nature Neuroscience study suggests that it’s not willpower, it’s out of habit. In 2016, Dr. Kerr at the Laureat Institute for Brain Research scanned the brains of healthy women and women who had been diagnosed with an eating disorder, and found that those with an eating disorder had abnormal insula activity – what researchers later believed to affect their anxious temperament. Research is still be conducted to look further into brain activity to help us better understand the cause of eating disorders. However, scientists are getting a new perspective that it’s not just cultural stigma – they believe that part of the brain is likely to be different in those who suffer from an eating disorder than those who do not. By learning more about the research conducted in this area, we can correct stigmas around eating disorders and understand the neurobiological aspect of these disorders.

Eating disorders are a behavioral health issue.  Eating disorders include bulimia, anorexia, and binge eating disorder. All three can have emotional, behavioral, and physical effects on the individual and can even be life-threatening for both males and females. Eating disorders such as anorexia nervosa are a behavioral health issue in addition to being much more.  A person with anorexia will go to great lengths to hide their weight through wearing bulky clothes or pretending to eat food even when they are not.  Calorie restriction is common with anorexics and the daily number of calories is far below the recommended daily requirement.  Additionally, the anorexic will exercise excessively throughout the day and may take laxatives or diuretics to keep from gaining weight.  An anorexic has an underlying fear of gaining weight and a distorted body image.  They see themselves as overweight even when the scale puts them within a normal range for their height. A person with bulimia can consume over 10,000 calories per day.  The behaviors associated with consuming this amount of food includes shopping for the food and hiding the food from family members.  With bulimia, another behavioral health issue is the purging that occurs following consumption of food.  Bulimics can experience health-related issues such as an inflamed esophagus or tearing of the throat lining.  There is a great deal of dishonest behavior that occurs with bulimics including lying to family members and friends.  They too will go to great lengths to hide their behavior. Binge-eating disorder is also known as compulsive overeating.  Individuals will consume large amounts of food on average two times per week for six months or more.  The person with this disorder will have difficulty in stopping the behavior, once started.  Mental health issues are commonly present including depression and anxiety. There are biological, psychological, and social factors at play with eating disorders.  A person can have a hormonal imbalance, which causes the overeating.  Psychological factors include low self-esteem, depression, lack of control over life in general, and an inability to experience healthy expression of emotions.  Eating disorders are commonly seen with those who have been sexually abused or who experience social pressures from peer groups and the media to look a certain way.

A growing amount of research is suggesting that mood and happiness could be linked to your stomach. Your gut produces bacteria to break down food. Bacteria can either be good or bad. Nobody is in a good mood when their stomach is upset. The science is similar. When the gut microbiome is upset because of trying to process unhealthy foods, it puts the brain in a bad mood. Good bacteria, on the other hand, which makes the tummy happy, makes the brain happy as well. Foods rich in probiotics are often fermented foods like kimchi and sauerkraut. Probiotics can also be found in yogurt or food that has had probiotics put into it.

Food addiction recovery is hard to understand. Someone is out of control, completely unable to manage and regulate their consumption of food. When someone is addicted to drugs and alcohol, there is talk of abstinence in their recovery. An addict or alcoholic has a unique inability to manage and control their drinking or drug use after the first drink or use of the drug. For their recovery it is suggested they abstain from drugs and alcohol in order to avoid that first drink or drug. What about food addiction? Food addicts cannot abstain from food. Food is vital for survival, physically and psychologically. For food addicts, their temptations don’t lie only in special places or obscure street corners. Food is everywhere. Restaurants, grocery stores, gas stations- the temptations to eat and overeat and abuse the body with food is everywhere. It isn’t so black and white. Alcoholics don’t avoid everything to be drank. After all, water is necessary to survive and it's arguable that humans are addicted to water. However, alcoholics have to choose not to drink alcohol or any beverage that would trigger their cravings for alcohol. Likewise, food addicts don’t avoid all food at the risk of relapse because that would be irrational. According to Food Addicts Anonymous, abstinence is defined through a series of dietary choices and behaviors. For example the FA program includes weighing and measuring portions in a specific way which is explained in their dietary guidelines. Like most healthy eating programs, FA suggest square meals a day, though no food in between. Most importantly, the FA guidelines suggest avoiding trigger foods like flours, sugars, and binge foods. Sugar is highly addicting and most simple carbohydrates that include flours include a lot of sugar- but carbohydrates are sugars. Binge foods are different for everyone, but can often include things that munch and crunch, snacks in bags, and food that food addicts find it difficult to stop eating. Recognizing that their addiction to food can be likened to drugs and alcohol, people in recovery from food addiction adopt a recovery lifestyle which includes abstinence, treatment, therapy, and often 12 step participation. In time, they learn about what triggers their food addiction, relapse prevention techniques, and healthy living lifestyles for long term recovery.