March is National Nutrition Month®! National Nutrition Month® is an annual campaign sponsored by the Academy of Nutrition and Dietetics that focuses on the development of healthy habits around food and movement. This year’s theme is “Beyond the Table” which focuses on so many aspects of nutrition including food production and distribution, and purchasing food from a variety of sources such as grocery stores and farmer’s markets. This year, the focus is also on the various locations that we eat such as around the dinner table, on-the-go, at work/school, and at various events. There is no one-way approach to building a healthy lifestyle or a healthy relationship with food. It is important to find strategies that work for you and your family while also honoring health. One way that Unbound Recovery promotes this message is through Intuitive Eating and mindful movement strategies.
The importance of adequate nutrition is keeping our bodies and brains functioning optimally and promoting a strong metabolism. The energy that we consume is utilized by our organ systems (70-80%), digestive processes (10%), and activity done throughout the day (15-30%). When we have a consistent energy deficiency or malnutrition, there are physical consequences, such as slowed metabolism, abnormal heart rhythms, decreased functioning of non-crucial organ systems (i.e. reproductive systems), decreased bone density, poor growth and development, digestive issues, abnormal electrolytes, nutrient deficiencies, digestive issues, and fatigue (1).
Malnutrition can also cause mental health concerns. Did you know that 20-40% of the energy that we consume is utilized by our brain (2)? Our brain is active 24/7, regulating all the body’s systems. It takes a lot of energy to do that! Adequate nutrition promotes neurotransmitter development, specifically dopamine and serotonin, which impacts pleasure and motivation and mood and appetite, respectively (3-5). Malnutrition can exacerbate other mental health conditions, cause personality changes, mood disturbances, and the inability to concentrate.
Intuitive Eating (IE) is based on interoceptive awareness, or the recognition of the body’s signals or physical sensations and utilizing this information to honor health and meet our body’s needs (6). There are 10 principles of IE (6). Dietitians utilize specific strategies to guide clients through developing a healthy relationship with food through the use of IE. IE is only recommended for those who are adequately nourished. Malnourished individuals often have muted hunger/fullness cues and therefore cannot rely on those signals for adequate nourishment. The 10 principles of IE include (6):
Each of the principles focus on staying attuned with internal signals that the body is providing and practicing behaviors to improve health versus focusing on weight. IE is an anti-diet approach that deconstructs morality around food to help individuals establish healthy patterns and behaviors while also recognizing the importance of enjoying food for mental and physical satisfaction.
Mindful movement is one principle of IE. You may be asking why use the term mindful movement instead of exercise? The answer is simple: language often impacts how individuals feel about something. Exercise often has negative connotations and is associated with pain/discomfort, dread, fatigue, etc. Mindful movement invites flexibility, includes daily forms of activity, and respects the body's limitations. Mindful movement encourages individuals to think about movement for health instead of how movement can impact body shape and size. It also recognizes the importance of rest days and discourages the use of movement as a compensatory behavior for eating.
When individuals have established a healthy relationship with movement, they tend to enjoy movement more, stick with it longer, have decreased stress around movement, and reap the benefits of movement including: happy endorphins; heart, respiratory, and bone health; and improved strength and flexibility. The consequences of an unhealthy relationship with movement can include: added mental and emotional stress, muscle damage, slowed metabolism, heart complications, and relative energy deficiency in sports.
Tips for incorporating mindful movement in your daily routine include:
Overall, activity should be enjoyable. Individuals who describe their routines as flexible and pleasurable are more likely to establish a life-long routine that includes movement. This routine ultimately impacts health in positive ways.
During March, we also celebrate National Registered Dietitian Nutritionist Day! Registered Dietitian Nutritionists are food and nutrition experts who have met academic and professional criteria to earn the RDN credential. RDNs must obtain a graduate degree, complete an internship, pass a national credentialing exam, and become licensed by the state in which they work. They provide nutrition and health-related guidance to individuals and groups throughout the lifespan. Some specialize in a certain area of practice, such as gastrointestinal disorders, diabetes, or eating disorders, among others. Help us celebrate Registered Dietitian Nutritionists (RDNs) on Wednesday, March 13th 2024 by recognizing and appreciating your favorite dietitians!
References
Currently, we are accepting new clients at both our Manhattan, KS and Topeka, KS Locations! If you would like to refer clients to us, please fax referral information to: 785-534-5014. We will contact clients and get them scheduled for services. Our providers will provide updates to you on a regular basis. We accept most major insurances and are accepting new clients. If you have any questions, please contact our office at 785-510-3008.
We are also currently hiring another therapist for our Topeka Office. Both part-time and full-time options are available, flexible scheduling, and we provide eating disorder treatment training for providers. For full position details, please visit: Outpatient Therapist for our Topeka, KS location - Topeka, KS 66614 - Indeed.com.
