Binge eating is not about willpower

Dear diary,

Dietitian Diaries #9

Dear diary, 

If you have been here a while you will know that I speak greatly about the impact of both our nutrition and eating behaviours on not only our body, but also our brain and nervous system; and today I want to talk about a topic that comes up alot with the individuals I have the honour of supporting ...

Binge eating and compulsive eating is not about willpower.

Here are eight things you need to understand about how binge eating changes the structure and function of our brain.

• Binge eating can disrupt the brain’s reward system through desensitization. Binge eating feels pleasurable to start with, but overtime the brain needs MORE food or to binge MORE often to get the same feelings of pleasure or release. This can lead to a cycle of compulsion.

• Binge eating can trigger the survival brain and switch on the limbic system. This increases the stress hormone cortisol leading to increased feelings of emotional dysregulation, anxiety, depression, overwhelm, anger and shame. These emotions are often the trigger for another binge eating episode.

• Binge eating can change the connections in the brain by strengthening the orbitofrontal cortex, this is involved in evaluating reward value, such as how good a food tastes and weakening connections with the anterior cingulate cortex, which regulates self-control.

• Binge eating may start as a impulse led behaviour for reward e.g. pleasure , release or reduction in stress; but due to the brain’s neuroplasticity [the ability to adapt and change with experience], binge eating can quickly become driven by habit.

• Binge eating can decrease the feelings of pleasure and joy from non food related expeirences and rewards. This is linked to a diminished frontostriatal processing, which can also also lead to a decrease in memory, decision making abilities and attention.

• Binge eating can alter the connection between the thinking, rational brain and the striatum, reponsible for decision making and habit formation. This may lead to an increased likelihood of habitual, repetitive behaviours. These differences are seen as a neurological parallel individuals with obsessive–compulsive disorder.

• Binge eating can trigger the same neural changes that are involved in addiction. This can create a cycle of dependency which includes cravings, tolerance and withdrawal. This is what creates the feeling of food being addictive.

• Binge eating can be recovered from due to the brain’s plasticity. With the correct nutrients to restore brain and nervous system health alongside therapeutic support, new neural pathways can be created and old binge habits can be stopped.

So if you know someone, or if you personally experience binge behaviours, please know that binge eating is NOT about willpower, it is NOT a personal failing, it is NOT a character flaw AND healing, recovery and freedom is out there waiting for you.

Be well nurtured,  Love Rachel 

Daily paper

Every day-ish (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.

Alas ... I am still sewing > studying for now.

I did take a look at the sewing research and found an review article entitled "healing stitches", it concluded that The review showed that needlecraft has an overwhelmingly positive effect on mental health and wellbeing; as well as positively impacted social connection, sense of value and belonging; sense of purpose, achievement and satisfaction; and self-identity, family, culture and legacy.

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. 

Beetroots contain nitrates,  betanin and polyphenol which all have a positive effect on health and wellbeing. Research shows it has antioxidant, antitumor effects as well as supports to lower blood pressure, blood lipid, blood glucose and potential to improve exercise performance. Like all fruit and vegetables, a portion is 80g a day. I love beetroot with a feta and walnut salad with a side of sourdough; or try these beetroot brownies for a delicious antioxidant hit. 

 *Generalised advise and not a personal prescription, please seek support from a dietitian or clinician for individual support and guidance.