February 1, 2022 | Issue 14 |
|
A Physician's Perspective
By Kim Scheuer, MD
|
|
Many of us struggle with keeping to our New Year's Resolutions. One of the reasons we may have trouble with continuing to eat healthfully is due to food addictions. There is some controversy as to whether food addictions exist. However, an increasing number of studies show biological and behavioral changes in response to certain "highly palatable" foods that parallel criteria for other addictive substances.
The food industry has worked for years to make foods more enticing. The saying "you can't just eat one" is sometimes true. The food industry has manipulated processed foods to contain an increased amount of "highly palatable" sugar, fat (oil), and salt (SOS) so that our brains CRAVE them mentally and physically.
|
|
|
Just as addictive drugs, these substances increase dopamine (the happy hormone) pathways in our brain. As we eat processed foods, many of us need more and more to elevate our dopamine enough to feel baseline. The reward signals of eating these SOS "highly palatable" foods can override signals of fullness and satisfaction. So not only are they high in calories and low in nutrient density, we are never satisfied, and cravings result. Thus, just like a drug, a tolerance to these addictive substances can occur and cause addictive behaviors, including compulsive overeating and constant thinking about food despite the negative consequences of weight gain and illness.
Other studies show opioid receptor associations with SOS foods. And Naltrexone (an opioid antagonist) has been shown to modulate responses to trigger foods.
Yale University's Rudd Center for Food Science & Policy developed a 27 question questionnaire based on the DSM-IV addiction scale that takes 10 minutes to identify people with food addictions. https://form.jotformpro.com/40524856884970.
They ask about certain foods: sweets like ice cream, chocolate, doughnuts, cookies, cake, candy, ice cream, starches like white bread, rolls, pasta, and rice, salty snacks like chips, pretzels, and crackers, fatty foods like steak, bacon, hamburgers, cheeseburgers, pizza, and French fries, and sugary drinks like soda pop. Below are some of the questions they address:
- Do you eat more than planned with certain foods?
- Do you keep eating certain foods even if you are not hungry?
- Do you eat to the point of feeling ill?
- Do you go out of your way to get certain foods when they are unavailable?
- When you cut down on certain foods, do you have psychological withdrawal (i.e., anxiety or agitation)?
- Do you avoid social situations where certain foods are available due to fear of overeating?
- Does eating certain foods cause self-loathing or guilt?
If you have concerns about food addictions, remember you are not alone. Up to 20% of the US population has a food addiction. Other statistics say over 70 million people in America have food addictions. Food Addicts Anonymous uses 12-step principles (similar to Alcoholics Anonymous) and advises people to abstain from problem ingredients like fats, oils, salts, and refined flours. The medical providers at Plant Based Telehealth often address disordered eating patterns and food addiction. We can work with you to learn to eat, focusing on health and happiness rather than being controlled by unhealthy, highly processed, addictive foods.
Gordon EL, Ariel-Donges AH, Bauman V, Merlo LJ. What Is the Evidence for "Food Addiction?"
A Systematic Review. Nutrients. 2018;10(4):477. Published 2018 Apr 12. doi:10.3390/nu10040477
Pursey KM, Stanwell P, Gearhardt AN, Collins CE, Burrows TL. The prevalence of food addiction as assessed by the Yale Food Addiction Scale: a systematic review. Nutrients. 2014;6(10):4552-4590. Published 2014 Oct 21. doi:10.3390/nu6104552
|
|
Old-Fashioned Vanilla Smoothie |
|
|
|
Check out this green VANILLA smoothie recipe that Dr. Miller came up with! If you want something festive to celebrate St. Patrick's Day ☘️ or a comforting (but HEALTHY) treat this month...give it a try. Don't be surprised if you find yourself with great energy if you're fueling your day with one of these!
|
|
|
Equipment
Ingredients
- 6 cups spinach or mild greens
- 2 ripe bananas, pre-frozen
- 1 cup unsweetened almond milk
- 1 tbsp alcohol-free vanilla extract or vanilla bean
- Water, to the line of greens
- 4-5 ice cubes
Instructions
- Add all ingredients to a blender and blend until smooth and creamy.
- Enjoy!
- Can store in an air-tight container, refrigerated for up to 24 hours.
|
|
|
March is National Nutrition Month
National Nutrition Month was created by the Academy of Nutrition and Dietetics. According to their website, the goal this month is to invite everyone "to learn about making informed food choices and developing healthful eating and physical activity habits". This goal is aligned with much of what we do at Plant Based TeleHealth.
At Plant Based TeleHealth, nutrition is a cornerstone of how we treat patients and a key starting point for improving the health and quality of life for our patients. Lifestyle Medicine addresses six pillars of wellness, and if you think about it -- optimal nutrition plays a part in all of them!
The six pillars are as follows:
-
Adopting a nutrient-dense, plant-predominate eating pattern - Research shows that a plant-predominate diet reduces the risk of many common chronic illnesses. What you eat has a bigger impact than genetics and is completely in your control. Choosing the right nutrition is paramount to your long-term health.
-
Optimizing and individualizing physical activity plans. - Physical activity is imperative to our well-being. It is also no secret that when we are fueled with nutrient-dense foods, we have more energy to do the things we enjoy! It's a cycle of wellness! Eat well, have the energy to exercise, feel good,...crave more healthy fruits and vegetables, continue having the energy to exercise... and the cycle repeats!
-
Improving sleep. Certain habits can wreak havoc on our sleep cycles. However, other (healthy) habits can greatly improve our quality of sleep. Proper nutrition is one of those. Diets low in fiber and high in saturated fat and sugar all have been shown to decrease the amount of restorative sleep in individuals. Conversely, diets high in fiber with minimal sugar and saturated fats help lead to better more restorative sleep.
-
Managing stress with healthy coping strategies. Nutrition plays a role in our mental health. The Plant Based TeleHealth physicians are here to help work with patients to determine if eating patterns are leading to stress, or perhaps being used as a coping strategy rather than a more effective stress management technique. Tempting as it is, a bowl of ice cream and a glass of wine is not the healthiest or most effective stress management technique. However, when you have good nutritional habits in place, your mind is calmer and other healthy habits are easier to establish.
-
Forming and maintaining relationships. The link between this pillar of Lifestyle Medicine and nutrition isn't as obvious...but actually does exist. Having peer support and surrounding ourselves with people who are a positive influence in our lives is important. Furthermore, if you are trying to establish a new, more healthy nutrition plan, it is a great strategy to involve close friends and family if they're willing. Cheering each other on and sharing new, plant-based recipes is a great way to achieve success with your health as well as an opportunity to build new friendships and enjoy meals together.
-
Cessation of tobacco use and other unhealthy habits. Forming healthy habits and ceasing unhealthy habits often has a bit of a snowball effect. Meaning, if you begin eating well -> and then start exercising -> you start sleeping better -> you're able to start managing stress better...and all of this will make it easier (in some cases) to eliminate some of your less healthy habits, such as tobacco use. The Plant Based TeleHealth doctors also know how difficult this can be and are available to assist patients in finding the method that works for them!
So, are you convinced that nutrition is interwoven into most areas of our health and wellbeing? Let's celebrate Nutrition this month and every month as we make food choices each day that lead us to longer, more fulfilling lives!
|
|
|
|
|
|
|
