The Healthy Blogger

Choosing the right food

I was placed on hold talking to customer service and instead of just playing music, there were infomercial ads.  This particular one focused on eating healthy.  I was not able to hear all of it, but a couple of the advice given were sensible and reiterated some things I said previously.

If you’re concerned about your weight and would like to lose some, or if you just want to maintain a healthy diet, it can be very difficult to follow through when you’re dining out.   And, let’s face it, most of us get tired of eating the same things day in and day out, or struggling to come up with a good meal to fix every night.  So, occasionally, we do need to dine out.  But, there are ways to keep to your resolutions. 

The first suggestion is to order a soup like minestrone as a starter.  As I’ve mentioned before, eating a hearty soup does fill you up and the effect lasts longer than eating dry food and washing it down with water.  In effect, having this soup first prevents you from eating more in your main course.

The other suggestion is a little more interesting.  It involves eating seafood.  Of course, we know that fatty fish contains the good fat, omega-3, which is heart healthy.  But, according to this ad, omega-3 also boosts hormones in your brain to help with depression.  I’m not sure of the science behind this, but I guess it would be healthier than the typical comfort food.  So, if you’re feeling down, grab some mackerel sushi.

Overeating in times of grief

It’s been two months since Michael Jackson died, and recently Janet talked to reporters about what she has been through.  It’s sad to see that she has turned to food to comfort her.  Anyone who has watched Janet Jackson over the years can see that she has had a weight problem.  In recent years, she has maintained a healthy weight, but if she is binging now, it may spell disaster for her.

It’s not surprising that grief can trigger an eating binge.  After all, overeating is a common symptom of depression, and grief is a temporary form of depression, which may become pathologic.  So, what can one do?

Social support is always important in dealing with grief.  Without it, a person may go into a nervous breakdown.  Being able to express their inner turmoil helps vent negative feelings.  When a death is expected, people have time to go through the stages of grief, but when it is sudden, there is no preparation.  So, those individuals go through grief without adequate closure.  If there is no social support, that person would best be advised to seek professional help in the form of a counselor, a pastor, or someone they can trust.

Medication, in my opinion, should be avoided if possible.  For one thing, many antidepressants can cause weight gain, which is no advantage to comfort food.  For another, antidepressants may dull a person’s senses, which does not help in dealing with all the emotions in grief.  Furthermore, there is always that “addiction” potential.

Relaxation techniques, such as yoga and meditation, may be helpful, if you know how to do it.  But, everyone should have an idea of what makes them relax.  Maybe, it’s just a nice soak in the bath, or listening to their favourite music. Adding these things into their routine may help relieve their minds and bodies.  Grief and depression wears a person down mentally and physically.

Some people turn to food because they recognise it as something that makes them relax.  They are feeding the body to relieve the mind.  This is understandable, but dangerous, as it can lead to obesity and other health problems.  It is difficult to remind yourself of the dangers of bad eating habits when your mind is on your grief.

So, the best thing is to focus your mind on something else.  When you’re sad or depressed, this may not be easy.  I find that sometimes, writing down my thoughts and feelings allows me to free my mind up of a problem.  I know that I can come back to it later, but I don’t have to focus on it in my mind after I’ve committed it to paper, or computer.  The same can probably apply to sad feelings.  This may be useful to those who do not have an immediate friend to turn to.  They can vent their frustrations and leave it.

Another technique to clear your mind is exercise.  Oh, yes, I can hear the groans.  But, it is true that exercise, even as it wears the body down, can refresh it.  Sluggishness accompanies weight gain and inactivity.  Exercise will keep you from reaching for that fattening snack or from making a nice, large comfort meal.

Going out to eat, or even shopping is always going to be a challenge.  There is overwhelming temptation in supermarkets and grocery stores to impulsively purchase snacks.  I know this because it is extremely tempting for me, even when I’m not feeling down.  The best way to avoid doing this is to make a list of what you need, not what you want.  Perhaps, making a menu and sticking to it (always provided that the menu is healthy).  Make sure the list does not include any unnecessaries and make sure not to buy anything not on the list.  As for eating out, if it is done infrequently, there is no need to be extra careful.

Overeating is an addiction and in times of sadness, addictions are very hard to overcome.  Finding other things to do to avoid overeating may be difficult.  Activities that were once enjoyed may not be able to satisfy.  However, it should be continued.  Normal routines should not be neglected.  In fact, making sure that they are done (such as household chores) can keep the mind off food.  Similarly, avoid activities associated with food, i.e. watching TV.

But, perhaps, the best chance of succeeding in avoiding comfort feeding is to have someone who can encourage you to stick to your goals.  Lonely people may be able to help themselves, but it has been documented that those who are socially isolated do have more health problems.  So, in times of grief and depression, you should not avoid all social events.

Esophageal cancer is common amongst alcoholics and smokers

I recently heard that an uncle of mine has been suffering from esophageal cancer for about a year and a half.  My first reaction was, I’m amazed he has even survived that long.  My second reaction was, yet another one in the family with cancer.  Finally, it must have been his drinking.  I do not recall this uncle smoking or drinking when I was younger, and it was very probable that he didn’t or he managed to hide it well.  However, as he got older and underwent a midlife crisis, he became a heavy smoker and especially, drinker.  He always appeared at functions drunk or extremely red-faced.  That included my wedding and my mother’s funeral.

Alcohol-related illnesses are extremely costly.  Similarly, smoking-related illnesses are a huge burden to the medical system.  The combination, therefore, is enormous.  But, though esophageal cancer is not rare, it does not get the same attention as other alcohol and smoking-related illnesses, namely, cirrhosis and lung cancer, respectively.  But cancers of the stomach and esophagus are very common amongst smokers and drinkers.  That is because the toxins from cigarettes and alcohol come in direct contact with the lining in the esophagus and stomach, causing damage.

My uncle has undergone surgery to remove the tumour.  It is possible that he has managed to survive because all the tumour has been removed.  He had had a feeding tube prior to the surgery and it was removed right after.  Yet, he still has difficulty swallowing and eats very little.  Consequently, he is very weak; though reports are that he  is improving somewhat. His immediate family are frustrated because they feel he is not putting in much effort to eat and walk.  Yet, it must be remembered that cancer weakens a person, and tumours have been shown to produce a chemical that causes depression.

Surgery is one option for esophageal and stomach cancers.  However, sometimes the tumours are too extensive to be entirely removed.  As a result, sometimes radiation is offered.  Yet, radiation has its own risks, especially scarring and the possibility of radiation-induced tumours.  Which ever course is taken, feeding tubes will often be necessary to provide adequate nutrition.  With increasing ethical problems regarding feeding tubes, decisions to have the tubes placed and/or removed need to be made early on.

Having been physically and emotionally separated from my family for many years now, I do not have the inside scoop on my uncle’s condition.  However, I have been able to make contact with several family members recently and I’m sure they’ll keep me updated. Unfortunately, as with many other cancers, the survival rate is low for esophageal cancer, so I can only look forward to hearing more bad news.

Overcoming seasonal affective disorder (SAD)

SAD, or seasonal affective disorder, is well-recognised, especially since psychological and psychiatric disorders have gained prominence amongst health watchdogs. The disorder affects up to 1 in 50 people. It occurs as a result of hormonal changes that occur with the shortened days. Therefore, SAD is prevalent during the winter months.

The sun, or more generally, light, causes certain hormonal changes in the brain, which can affect people’s moods and feelings of well-being. In the winter, with the decrease in sunlight, people can tend to become moody, depressed, tired, and more stressed. This affects how they function at home, work, school, and play. Furthermore, it can depress the immune system, making people more prone to illness during the winter months.

The good news is that it can easily be treated. People are encouraged to go out and exercise as much as possible. In addition to the benefits of getting natural sunlight (on a nice sunny day), which counteracts SAD, the exercise can help restore some of the sense of well-being and improve the immune system. Even exercising indoors at night can help combat stress. Making sure to eat a well-balanced, healthy diet will also help the body combat illness.

Another means of treatment is the use of light. While natural sunlight is best, the use of bright lights on cloudy days or if you are indoors will simulate the effects of the sun. Although experts advise on avoiding stressful situations, this is not always possible. It is best to acknowledge your condition and inform family, friends and colleagues so that there will be no misunderstandings.