Dr Libby Weaver - Dr Libby

5 habits that can subtly compromise your health

June 18, 2019February 10, 2017 by Dr Libby Weaver

We all know that many of our lifestyle choices influence our health and wellbeing, however, what we don’t often consider are the small things we repeatedly do that impact our health. I believe it’s important to consider health and wellness changes framed from a positive perspective – for example, how you can help to improve your wellbeing with easy habit tweaks. It’s also important to acknowledge there are common habits that many of us have, that don’t serve our health. Here are five common habits that can compromise your wellbeing and be putting additional pressure on your body.

That second coffee

Caffeine in small doses can be beneficial. It assists cognition and memory, helps with bowel regularity, mostly via enhancing bile production (black coffee), and obviously gives an uplift in energy – but many people regularly over consume coffee. Depending on the size and the strength of the coffee served, that second coffee could be two additional shots on top of the first. While it may give you an initial boost, caffeine blocks our body from absorbing nutrients, puts the nervous system into the fight or flight response, asks a lot of the adrenal glands and the liver, and has myriad flow on effects to other body systems. Caffeine leads the body to make adrenalin, the very hormone that drives anxious feelings, so if you are already quite an anxious person, adding more adrenalin can leave you feeling very uncomfortable.

Wine after work

Many people use alcohol as a reward or to wind down yet it is not as harmless as you might think. Having one to two glasses of wine every night after work quickly equates to far more than the current guidelines recommend, especially if you’re filling up your glass. Current guidelines suggest one standard drink maximum per day (which is 100ml or around four sips of wine), less if there is a history of breast cancer in the family. As a substance that the human body can’t eliminate as it is (alcohol must be converted into acetaldehyde before it can be excreted), alcohol needs to be changed by the liver before being eliminated from the body. If we are consuming a significant amount of what I call “liver loaders” (alcohol, processed foods, trans fats, synthetic substances to name a few), it can heavily impact on our biochemical pathways and begin to take its toll on our energy, health, fat utilisation, sleep and disease prevention. As a general rule of thumb, have at least two alcohol-free days a week as well.

Before dinner snacks

Rushing through the door and engulfing everything and anything in your path, is something I’m sure many people relate to. Despite making good food choices all day, when you arrive home nothing is safe – next minute you’ve lost count of how many crackers with cheese or dip you’ve eaten, and you find yourself finishing a bottle of wine. If you know that before dinner snacks are your downfall, be prepared. Either have a snack before you leave the office, have nourishing options on hand at home, or eat afternoon tea.

Eating takeaways at work

With lots of late nights it’s easy to fall into the trap of eating dinner at work. I’m sure we can all agree that having takeaways most nights doesn’t do your health and wellness many favours. Despite the increasing availability of options, takeaways still tend to be higher in poor quality salt, oils and sugars than home cooking (particularly those made from scratch). Try to plan ahead. If you know you’ve got a huge deadline and you’ll need to work back, make a larger batch of food the night before and take leftovers or employ another strategy that works for you.

Omitting movement

You’ve been planning on getting to the gym all day. However, just before you slip your trainers on – you get handed another job and have to stay to complete it. Depending on your commitment to movement it’s easy in that moment to think – “ah well it wasn’t meant to be today.” Prioritising movement is essential. Perhaps, you need to consider getting up earlier to ensure you get movement done in the morning – on top of giving your body the movement it needs, you will arrive at work energised and uplifted.

8 ways to increase the nutrient density of your diet

June 18, 2019February 10, 2017 by Dr Libby Weaver

Does it ever cross your mind that you may not be obtaining all of the nutrients you need for outstanding health and energy from your food? Whether that is due to too many poor food choices, decreasing nutrient levels in the soil – so therefore in our food – or because of digestive system problems or age, getting enough nutrients through diet is becoming more of a challenge for people these days.

It is important to make as many mouthfuls as possible count in supplying your body with the essential substances it needs each day – vitamins, minerals, antioxidants – for example. One way to do this is by choosing more nutrient-dense foods, which provide more nutritional bang for your buck. Rather than focusing on what to avoid, shift your focus to increasing the nutrient density of your meals, and as a result, some of the less-nourishing things often tend to fall away. Here are eight ways you can increase the nutrient density of your diet.

1. Drink your leafy greens

With the increase in special occasions around Christmas time and the often not so nourishing food options, juicing vegies or making smoothies is a wonderful way to amp up your nutrition when you’re in charge. Incorporate some organic leafy greens for an extra boost and some nourishing whole food fats such as avocado, nuts or seeds and you have an easy but nourishing snack.

2. Snack on veggies

One of the goals with a nutrient dense diet is to increase your vegetable intake to at least 5-7 servings daily. Adding a vegetable snack will certainly bring you much closer to this target.Try carrot sticks with hummus, cherry tomatoes with almond butter, or simply a platter of assorted colourful raw veggies such as cabbage, tomatoes, cucumber, and carrots when you need a crunchy snack.

3. Decrease your reliance on filler foods

Bread, pasta, crackers, potato chips are just some examples of foods that many use to ‘fill’ up. They take up a significant proportion of dietary energy but yet don’t give much back nutritionally, particularly from a micronutrient perspective. Instead swap these out for more vegetables such as broccoli or leafy greens or starchy vegetable options such as kumara, pumpkin, carrots, or beetroot. That way you will still get that feeling of fullness the other carbohydrate options offer, but you’re also increasing the phytochemical, vitamin and mineral density of your meal.

4. Top your meals with nuts and seeds

Sprinkle mineral-rich nuts or seeds such as chia seeds, sesame seeds, almonds, cashew, sunflower or pumpkin seeds. They’re easily added to salads, main meals or even sprinkled on top or your breakfast porridge or eggs. Keep a blend on hand in a glass jar so you can easily incorporate them.

5. Eat an additional serving of vegetables with every meal

Incorporate more vegetables by changing the way you plate your meals, build the meal around the vegetables as opposed to the carbohydrate or protein options. Aim for around half your plate to be filled up with vegetable content. If this makes you panic, start by aiming for a quarter of the plate. Options like a simple herby slaw as a side as well as steamed or stir-fried vegetables are a great way to boost the vegetable content of your meal.

6. Change your breakfast

Breakfasts provide another opportunity for nourishment yet far too often we can rely on not so nourishing options such as toast or cereal! Start your day off right with a nutrient boost by adding in a green smoothie, adding leafy greens and avocado to your typical poached eggs and toast, or by making a vegetable packed frittata.

7. Incorporate protein

In today’s world many people struggle with blood glucose regulation, ranging from hypoglycemia to insulin resistance to type 2 diabetes. One of the best ways to maintain stable blood glucose levels is to eat protein with each meal. Depending on your dietary preference this can be fish, meat, poultry and eggs, or vegetarian/vegan sources such as beans or lentils, nuts and seeds.

8. Colour is key

When it comes to nutrient density the more colour you can incorporate the better. For example the beautiful bright purple in purple cabbage comes from anthocyanins whereas the bright red pigment in tomato comes from lycopene – each have their own unique health properties. Some of the most colourful foods have very high levels of antioxidants for example, turmeric, pomegranate, beetroot, spinach, kales and kumara to name a few.

Feburary 2017

June 18, 2019February 8, 2017 by Dr Libby Weaver

Do you ever stop to consider where your food comes from? From the farmer who commits their life to feeding you through to the entire chain of production that takes place before something ends up in your shopping basket.

We are incredibly fortunate in the Western world to have an abundance of food available to us that we don’t have to grow, harvest or hunt for ourselves.

But on the other side of that fortune lies a disconnection to the supply chain that means we often forget the impact that our choices have on the world around us. I raise this, neither to elicit guilt, nor to make a political statement but because I think it’s important we all ask more questions.

I’ve discussed before about how important I think it is that you choose organic produce and products where possible. I’m passionate about increasing your nutrient intake and the benefits that has on your health. But I’m also incredibly passionate about sustainability and the impact that we all have on our planet and its inhabitants.

We aren’t given a lot of information about the production methods that everything we buy passes through before it gets to us but we have more power than we realise. With every purchase you make, you’re communicating to producers and manufacturers where you stand on the quality, sustainability and integrity of the products available on the market.

Maybe there is a cost prohibitive for you around switching to organic or sustainable products. It’s true that these kinds of products are more expensive-because the costs of production are so much greater. It stuns and saddens me that we live in a world where the true cost of food and products are not affordable for all. And we all do what we can to help change this.

But it costs nothing to ask questions. It costs nothing to take a more conscious approach to shopping by omitting something from your shopping basket because you’ve found out it was produced in a factory with unsafe working conditions for employees, for example. As you make your purchases this month, consider what part you play in the chain of production. Are there any small changes you can make to communicate to producers and manufacturers that you want more nutritious, sustainable and ethical products on offer? We all have a part to play in shaping the world around us and shifting some of the practices we feel at times, powerless to change, but that are unacceptable to us. I encourage you all to ACT on what you care about.

With warmth,

Dr Libby xx

January 2017

June 18, 2019January 20, 2017 by Dr Libby Weaver

Happy New Year. As one year comes to a close and another one begins, we often find ourselves thinking about the year ahead. For some this will involve New Year’s Resolutions – a new year a new you. For others, it will involve setting goals – embracing 2017 with gusto and making it the best yet. This kind of approach can be amazingly helpful and give us clear markers to identify where we were before and where we are now. It can also make us incredibly action focused and create a sense of purpose in our lives to achieve specific things by a specific date. Yet for others, such an approach equates to feelings of pressure, that sabotage the very tasks they’ve set out to accomplish.

In this headspace, many are so focused on what they feel they must achieve, that they’ve forgotten entirely about joy. We forget about cherishing the magic that lies within everyday moments. We forget to let ourselves have what we already have.

Make 2017 the year that you notice, take in and allow yourself the pleasure of everything already within your life and the majesty of the world around us. Instead of setting goals, ask instead what lights you up. What makes you feel full of joy, passion, wonder and energy? What makes you feel so incredibly grateful just to be alive? Create more space for these things in your life and watch the essence of this form the foundation of health and energy that is rarely discussed.

And with that energy – along with the energy you gain from nourishing your body to the fullest – what are you going to do? It is my hope that you make the most of every single moment, both the challenging ones and the incredible ones. That you prioritise yourself and your wellbeing, learn to recognise how truly amazing you are, and that the ripple effect of this uplifts, inspires and encourages you and everyone you come into contact with.

I hope your 2017 has started in a way that lights you up.

With Warmth,

Dr Libby xx

Nutritional beauty fixes

June 18, 2019January 8, 2017 by Dr Libby Weaver

With the popularity and scope of beauty treatments these days you are able to remedy any ‘beauty’ challenge from the outside in. From hair extensions for thinning hair to covering problematic nails with fake nails, through to tattooed eyebrows to fill in eyebrows that are thinning, these are options that wonderfully make people feel good. And that’s great. However, when we do this it may mean that what we don’t address what has caused this to happen in the first place, which is usually requires an inside out approach to address aspects of our nutritional status or biochemistry.

What do these signs and symptoms our body is giving us really mean? Nails, skin and hair health are often compromised when stress hormones are being churned out, as non-vital processes, such as nail strength, hair, brow, and eyelash lush factor are not deemed important to your survival when you are on red alert. Without great food, nutrients, hydration, digestion, liver thyroid and kidney function, as well as sex hormone balance, just to name a few, it can be a challenge for our skin hair and nails to be nourished. Here are some common beauty concerns and their nutritional link.

Soft nails:

Can indicate inadequate dietary protein. If you are sure that you are consuming enough, focus on digestive system support strategies such as stimulating stomach acid production with apple cider vinegar. To make keratin, a tough protein that is a major component in hard, strong nails, the body needs high-quality protein. Soft nails can also indicate that you require more calcium, magnesium, zinc and/or iron.

Dry skin

Certainly more common in winter, it can be excaberating by lower temperatures. Nutritionally, this may indicate an essential fatty acid deficiency, poor skin-care choice, thyroid dysfunction, or poor digestion.

Newly oily skin and/or oily scalp

If greasy skin or a greasy scalp is new for you, it may signal that your sex hormones are imbalanced. This is particularly likely to be the case if you notice the greasiness increases in the lead up to menstruation.

Dandruff, flaky scalp

This can be a vitamin A deficiency, essential fatty acid deficiency, or gut dysbiosis. If you believe that for you it is more likely to be the latter, and that there are some less-than-friendly bacterial species living in your large intestine, trial a diet where you eat zero refined sugar, and eat carbs only from whole food sources, such as root vegetables. Trial this initially for four weeks, and, if you feel there is an improvement, continue for three months to assess if it will resolve in this period. You might also like to add more coconut to your diet or apply topically the night before you wash your hair, as the lauric acid may also assist the scalp. Amp up the greens and the whole food fat in your diet as well.

Hair loss

If you’re noticing that you are losing more hair than usual (it’s normal to lose hair, just not large amounts), you may notice that your part has become wider. You need to work with a health professional to determine why this is happening, as it will reflect an internal process that needs support such as thyroid function, adrenal function, sex hormone balance, iron and vitamin D status.

Thinning eyebrows

This is almost always a sign that the thyroid needs support, particularly if you’ve noticed you have a tendency to lower energy, a depressed mood, or anxious feelings.

Bad breath

Breath is typically an indication of gut function. Focus on resolving gut/digestion challenges – it may be beneifical to seek the assitance of a healthcare professional to work out if you are eating something you don’t digest well.

Your body doesn’t have a voice so it will communicate with you via symptoms and signs. It’s completely understandable and can be good for self-esteem to ‘fix’ these concerns externally, but it’s also important to address why these symptoms are occurring in the first place.

5 nutrients you’re probably not getting enough of

June 18, 2019January 8, 2017 by Dr Libby Weaver

Despite living with an abundance of food, many people are actually under-nourished. By this, I mean low or lacking in, or even deficient in some very important nutrients. It is possible to be malnourished even though your clothes are getting tighter, particularly with the prevalence of processed foods available now, that offers very little if any nutritional value. You may be eating enough (or too much) food, but you may not be eating enough nutrient dense foods. Let’s explore five nutrients of which you may not be getting enough.

Iron

Iron helps deliver oxygen throughout the body. Iron is important for transforming food into energy, it assists in making neurotransmitters (chemical messengers in the brain), and it even plays an important role in the immune system.

How to get more iron?

Food sources of iron include beef, lamb, eggs, mussels, dates and green leafy vegetables. Variety is key, as there is a small amount of iron in many foods. If you do not eat animal foods, do not assume you are iron-deficient. For some vegetarians, their body utilises the iron from vegetables sources very efficiently, while others don’t. Vegetable sources of iron are better absorbed in the presence of vitamin C. It is best to have a test before you supplement with iron.

You can also help your body absorb non-haem iron by avoiding tea, coffee and red wine at meals since the tannins they contain inhibit non-haem iron absorption.

Iodine

Iodine is needed for numerous processes and systems inside the body, including those that make thyroid hormones, which help control metabolism, growth and development (including growth and development of the brain). Iodine is also essential for healthy ovarian function, playing a role in helping to ease some of the symptoms of premenstrual tension (PMT).

How to get more iodine?

Foods that contain iodine include some seafood, seaweeds such as kelp, and some salts. Not all salts contain iodine so be sure to read the label and ensure that the salt you use does, to help contribute towards your intake. If you don’t eat these foods daily, it may be wise to supplement.

Selenium

Selenium is an incredibly important trace element that is essential to our wellbeing. The body needs it in small amounts for a number of functions including to help regulate thyroid hormones and support a healthy immune system. The importance of selenium in animal nutrition was first discovered in the 1950s, when it was shown that myopathies (neuromuscular disorders) in sheep and cattle could be prevented by adding selenium and vitamin E to their diet.

How to get more selenium?

Very few foods contain selenium as if a nutrient isn’t in the soil, it can’t be in our food. The simplest way to improve our selenium intake is to eat two to four Brazil nuts each day, as these are the richest food source of selenium.

Zinc

Zinc is needed to make insulin and digestive enzymes, to maintain a healthy immune system, for great skin, for sex hormone balance, and for male reproductive health.

How to get more zinc

Foods that contain zinc include oysters from clean waters, beef, lamb, eggs, pumpkin seeds and sunflower seeds. Zinc can be taken as a supplement. However, because many substances in food including fibre can interfere with its absorption, it is best taken before bed, away from food, to maximise absorption.

Vitamin D

Vitamin D has a number of critical functions in the body, including helping the absorption of calcium. It is vital for healthy bones and muscles, immune function, the prevention of Alzheimer’s disease and type 2 diabetes, as well as healthy ovulation and hence sex hormone balance.

How to get more vitamin D?

Even though there are some dietary sources of vitamin D available (organic butter, oily fish, eggs), there’s often not enough in what is considered an ‘average’ diet to obtain what you need. However, the most effective way to increase your vitamin D status is actually relatively easy – focus on safe sun exposure. Obviously the ease with which can achieve this varies depending on the time of year. Alternatively, you can consider a good quality vitamin D supplement.

December 2016

June 18, 2019December 20, 2016 by Dr Libby Weaver

Christmas time. Do you love it or loathe it? Cherish it or dread it, or some combination of both? For just a brief moment, the outside world mostly shuts down and fortunate people everywhere tend to come together with others to enjoy a precious meal – and it’s often home cooked! Each family/group has their own traditions that flavour the day but the essence remains the same. It can be a special celebration.

It can also be a time of great stress for people. Some experience an immense ‘pressure’ to buy gifts and this can be tough financially. It’s also challenging to organise groups of people, particularly when families merge and there are multiple connections that need to be honoured.

Sometimes we can feel pushed and pulled around or frustrated that we have to race around on Christmas Day to multiple family members’ houses. Sometimes one or two people can bear the brunt of the organisational load and feel the weight of it heavily. Other times there can be family members who don’t get along so well or there has been recent loss and there are moments of tension or worrying about how things might play out.

These are real challenges that many have or will come across at some stage in their lives. It’s undeniable for most that no one knows how to push their buttons better than those they love and cherish most in this world! And yet, in each moment we are presented with an opportunity to choose how we perceive and respond to the experiences we have.

We are so very fortunate to live in a part of the world where we have this opportunity to celebrate together. Sometimes we can get so caught up in the day-to-day tasks and our “to-do” list that we lose sight of the bigger picture and the gifts.

We can look at our upcoming holiday and see all the potential things that could go wrong, how much we have to do for one measly day, how little time we have to prepare, how crazy the traffic is, how busy the shops are, and how impatient everyone becomes as they rush around.

Or we can choose to see it as a unique opportunity to spend special, quality time with those we love most in this world, to transform past emotional pain, to witness the delight and excitement in children’s faces, to create beautiful wholesome food from scratch to nourish our family and friends, to stop for a moment and just be with our families.

This year, as you prepare for Christmas, consider how you can do things slightly differently. From opting for more nourishing food choices, remembering to have compassion for those people in your life that push your buttons so well, being kind to yourself and your body, to being mindful of those who are less fortunate. There is a gift in Christmas, beyond gift giving and receiving – I hope you cherish this special opportunity to celebrate with those you love. When you wake up each morning in the lead up to Christmas, instead of thinking “I have to do so much today” try shifting that to “wow, I get to do so much today”.

Wishing you all a wonderfully nourishing and restorative Christmas!

With warmth,

Dr Libby x

Feeding Fussy Children

June 18, 2019December 7, 2016 by Dr Libby Weaver

Children who refuse to eat certain things (or in some cases, most things) can cause concern for parents who want to ensure their little ones are getting the nutrition they need in their growing bodies. Some version of the words “I don’t like that,” before even tasting a mouthful, are echoed New Zealand-wide by fussy children who won’t be swayed by even the sneakiest vegetable inclusion to a meal. Research has suggested it can take children up to seven interactions with a food before they accept it; many parents are exhausted after the first attempt.

So how do we get our little humans to be open to consuming the whole, real foods that fuel their bodies with the nutrients they require and foster a positive relationship with food from a young age? It can require patience, consistency and a whole lot of resilience. Here are some strategies that can help you get your children over this nourishment hurdle.

Explain the nutritional value to them.
Children are curious creatures, always wanting to know how things work and the “why” behind them. Instead of suggesting that they eat something because it is “healthy” (a word that has no connotation to most three-year-olds), explain the benefit of eating a particular thing. Even from a young age, when children start to hear the “so what” – the reason the orange is a good choice for them – they are more likely to eat the food. Link the nutritious food choice to something that they care about, for example, being a good rugby player or dancer.
Involve them in the preparation and cooking process.
Children who are included in food preparation and the cooking of meals are more likely to get excited about eating what you’ve created together. It also provides an excellent opportunity to explain to them the nutritional benefit of each ingredient. This may not work as an “every day” strategy since it may not be a quick process but involve them as often as it works for you. For older children, give them specific tasks (such as washing the vegetables) or assign a night of the week where they plan the menu (with guidance of course) and you cook together.
Change your language around food
We’ve been conditioned to perceive foods as either “healthy” or “unhealthy”. Foods aren’t healthy—they are nutritious. Or not. Humans are healthy. Or we are not. It is more accurate and more beneficial to describe a food as nutritious or nourishing rather than healthy or unhealthy. The more nutritious food we choose, the healthier we are. The older children become, the more they will have created their own perception about what is “healthy”. For some children, healthy and food in the same sentence is a win and something they want to partake in. While for others, they link “healthy” to “yuck”. Through food language and explanations that are meaningful to them, help children to establish a pattern of making nutritious food choices that they perceive as beneficial for their bodies throughout their lives.
Are they zinc or iron deficient?
Zinc is responsible for the taste and texture of food and unfortunately zinc deficiencies are common in children. It can be a vicious cycle as foods rich in zinc may not be readily chosen by children who particularly need it, which include oysters, beef and lamb. Iron is essential for a good appetite and this too, is a common nutritional deficiency in childhood, and one that can lead to fussy eating.

How to support hay fever naturally

June 18, 2019December 7, 2016 by Dr Libby Weaver

For some, spring brings an inner rejoicing—the onset of warmer weather that allows us to pack away our winter woollies and step out into the sunshine again. For others, the onset of hay fever means that spring is a difficult season — full of itchy, watery eyes and sneezing fits. This truly irritating immune response occurs when a type of immune cell called a mast cell releases histamine – it can be debilitating for sufferers. Caused by reactions to substances in the air that we inhale or foods we consume, it can be set off specifically in spring when the grasses and plants begin to pollinate more heavily in response to the warmer weather.

Reducing your exposure to these substances isn’t always possible, without relocating! So here are seven natural anti-histamines and anti-inflammatory agents that can help you to keep your hay fever symptoms at bay.

Local honey
If we slowly and surely build up our body’s resilience to an allergen, it can reduce our reactivity to it. The bee pollen in honey can assist in desensitising your body to the pollens in the air. The bees from your local area will be pollinating the plants around you that are specifically causing you grief, so always make sure that you choose a local honey. Continue to eat small amounts of it throughout the year rather than just around hay fever season for the best results.

Vitamin C
Research has shown the combination of vitamin C and bioflavonoids to help reduce the inflammation caused by histamines. In order for these nutrients to do their work, the recommended daily dose is 2g of vitamin C and 1500mg of bioflavonoids. Vitamin C and bioflavonoids can be found in broccoli, capsicum, kiwifruit and citrus fruits or you may like to supplement. For optimum effect, take half a dose in the morning and half in the evening.

Turmeric
A known anti-inflammatory, turmeric, or specifically the active agent curcumin, supports a healthy immune system. It has been found to prevent the release of histamine from mast cells. Try grating this whole root into a stir-fry or juicing a 4-5cm piece with carrot and lemon. If you’re struggling to find it fresh, it is also readily available as a dried powder. Add a teaspoon to a smoothie or make your very own turmeric latte by combining it with milk of your choice, a teaspoon of coconut oil and a sprinkle of pepper, which assists your body to absorb the curcumin.

Eat more quercetin rich foods
Studies have established that this flavonol can help to reduce the immune system’s reactivity to histamine. High amounts of quercetin can be found in sweet potato, watercress, broccoli, kale and green tea. You can also find it as a supplement. To reduce inflammation and histamine in your system, take a therapeutic dose of 600mg of quercetin three times daily.

Omega-3 fatty acids
While there is no evidence to support omega-3 fatty acids as a direct allergy remedies, studies have proven that it may assist through association by dampening down the production of prostaglandin E2 and inflammatory cytokines—two inflammatory chemicals in the body. Good sources of omega-3 fatty acids are oily fish, such as sardines or salmon, walnuts and flaxseed oil.

Vitamin A and zinc
Both of these integral nutrients help to stabilise the structure of the membrane. This helps it to become less reactive to histamine, reducing production of mucous and overall irritation. Including some foods that are rich in these two substances every day can be very beneficial. Beef, lamb, oysters and seeds (such as sunflower and pumpkin) are food sources of zinc. Vitamin A (or beta-carotene which can be converted into vitamin A) can be found in dark leafy greens, apricots, carrots, sweet potato and liver.

Do you feed your feelings?

June 18, 2019November 14, 2016 by Dr Libby Weaver

Every day I meet people who eat too much. They know they do but they can’t seem to stop. Sometimes it is nutritious food, more often it’s not. Whatever the case, they know they would be much better off if they ate less.

These people are precious, intelligent humans who don’t understand why they do what they do. These people know that they need to cut down their portions and the amount of processed foods in their week yet, they don’t do it – even though they truly have a desperate desire to lose weight.

There is a big difference between eating two squares of chocolate and the whole block, between a sweet biscuit with a cup of tea in the evening and half the packet. We all know that eating too much makes us feel full and uncomfortable, but worse, it often also drives us to say very unkind things to ourselves (such as “I’m so useless, I have no willpower”) and we go to bed feeling guilty and sad, thinking we will never be strong enough to change. That belief that things will never change is very destructive.

The psychology of eating is a fascinating area. Let’s explore several ways you can address emotional eating:

BEING MINDFUL
Think about WHY you’re eating. Are you actually hungry? Or, are you eating because you’re feeling sad, anxious, stressed, overwhelmed, happy, or all of the above? Many of us eat to numb ourselves from feelings we’d prefer not to feel. Ask yourself what you really want? What emotion are you seeking to calm if you’re not eating out of hunger? If you’re unable to determine this, the type of food you desire is normally a good indication – put it this way, you don’t normally crave a big bowl of broccoli for dinner if you’re eating emotionally. Typically, it’s chocolate, lollies, biscuits or potato chips – things that we perceive to provide some comfort.

CHANGE HOW YOU ‘REWARD’ YOURSELF
It is really important to disconnect food from your reward system, and start rewarding yourself with other fulfilling activities. When you’re not hungry but find yourself peering into the fridge looking for something, try to find comfort in non-food related ways, for example: go for a walk, read a book, observe nature, watch your children sleep, treat yourself to a relaxing bath or massage.

LET YOUR EMOTIONS FLOW
All emotions and feelings come and go, much like waves gently washing over you. Knowing that all feelings – both the enjoyable ones and the painful ones – subside is important because learning to deal with these more painful feelings without eating involves developing the ability to recognise this. Just feel the emotion in its entirety without doing anything to prevent it, let these feelings literally wash over you.

By eating while you’re experiencing emotions that you find challenging, you are giving food a new significance, beyond just meeting your nutritional needs. Food becomes a coping strategy, making your desire for it intensify. You begin to believe that you need this food to get through these emotions you are experiencing. Research indicates that eating high-fat (poor quality) and/or high-sugar foods can affect activity in the parts of your brain that manage stress, further reinforcing a reliance on this as a coping strategy.

TREAT YOURSELF WITH KINDNESS
We wouldn’t dream of speaking to a stranger, friend, colleague or family member, as harshly as we speak to ourselves sometimes. Have you ever berated yourself over something really silly? Said unkind things to yourself inside your head that made you feel worthless – such as “you’re a failure”, “you’re weak” and so on? If a child came to you feeling upset would you say those things to them? Make it your mission to catch these thoughts as they arise. Thoughts only have power when we give them our attention. Choose not to engage with them, and instead treat yourself as you would an adored child.

5 habits that can subtly compromise your health