You Are What You Eat - Or Are You?
Most of us have heard the term, “You are what you eat.” Or craving certain foods, usually carbs while in quarantine. Diet has a huge effect on your well-being and quality of life and there is a reason why we might be craving a bagel (daily).
There has been research on certain foods to help us understand and balance our diet that could be beneficial for you and your family. Especially those with children, parents will do anything to help their child get proper nutrition.
We’ll start with, “Sugar High” Debunked
Wouldn’t it be easier to blame a behavior on a specific food? To know what may be causing certain behaviors, and have better control or at least prediction of how your child will feel. Especially those with children with diagnoses as ADHD, to better manage symptoms. It’s a myth that has gone around but has been proven to have no effect on children's behavior unfortunately. Research conducted included 94 thorough studies testing normal Preschool children whose parents described them as “children with sensitivity to sugar.” In this study, some children were given items with sugar, and others with diet substitutes or sweetened with aspartame/artificial sweeteners. The children were then given 9 cognitive and behavioral measures. The parents, nor the children or researchers knew who got which items to make the study valid. It was found that sugar does not affect kids behavior or cognition.
Though sugar does not affect children’s behavior, it is still recommended to reduce sugar intake to reduce risk of obesity, Type 2 Diabetes, and heart disease.
Food nutrients, and timing of meals are correlated with mood and behavior. Research indicates that high protein and low carb diets may assist in increasing concentration and alertness. Nutrients may also be a therapeutic agent for reducing symptoms of Depression, Insomnia, Hyperactivity, Chronic Pain. Neuroendocrinologist at MIT Dr. Richard J Wurtman reports “It's likely that early in life people make associations between the consumption of certain foods and changes in how they feel... then, later on, they unconsciously turn to those foods to recreate the desired feelings.” Thus eliciting an emotional response when it’s seeked. Carbohydrates for example will typically give us a feeling of relaxation or calmness due to the increase in level of serotonin in your brain. If only getting a runner's high was as easy as taking a bite of a donut, we’d all be marathoners.
It’s something to consider, especially in this time of quarantine and isolation. We may find ourselves seeking comfort in what is safe, which is food. Unfortunately, the odds (or increase in serotonin) are not in our favor when it comes to dieting with low carb and high protein, ''These diets induce a serotonin deficiency in the brain which in turn could trigger carbohydrate cravings to correct the imbalance,'' says Dr. Wurtman.
Food/nutrients are the precursors for neurotransmitters to send signals to the brain. That facilitates mood and behavior. Tryptophan, an amino acid, raises sleep promoting serotonin and melatonin. Anyone else need to nap after that (Tryptophan filled) turkey at thanksgiving? So tryptophan contained meats and fishes may be able to treat mild sleep insomnia without mood effects or central-nervous-system depression. Tryptophan can also help with sensitivity to pain without side effects as reported by Dr. Dorothy Dewart.
Children with high consumption of caffeine however did report with more hyperactivity, frustration/anger than children with less intake. It was found that sugar actually had a calming effect on children studied by Dr. Rapaport, which reflects our findings of carbohydrates. Also, some may not feel the effects of coffee in the morning because the stimulation is combined with the effects of a roll or bread in the morning with the opposite effect. It’s also suggested that nutrients eaten on an empty stomach have more of an effect on mood and behavior. But eating breakfast nonetheless would help a child's performance in school, especially if it’s high in protein.
Sources:
https://www.nytimes.com/2020/02/21/well/eat/is-there-such-a-thing-as-a-sugar-high.html
https://jamanetwork.com/journals/jamapediatrics/article-abstract/1173788
https://pubmed.ncbi.nlm.nih.gov/669509/?from_single_result=669509&expanded_search_query=669509
https://pubmed.ncbi.nlm.nih.gov/8277950/?from_single_result=8277950&expanded_search_query=8277950
https://pubmed.ncbi.nlm.nih.gov/8277958/?from_single_result=8277958&expanded_search_query=8277958
Hoyland, A., Dye, L., & Lawton, C. (2009). A systematic review of the effect of breakfast on the cognitive performance of children and adolescents. Nutrition Research Reviews, 22(2), 220-243. doi:10.1017/S0954422409990175
Bourre JM. Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 1: micronutrients. J Nutr Health Aging. 2006;10(5):377‐385.
Why Is My Child a Picky Eater?
However, if you are noticing that your child is struggling to try new foods and is extra picky, this should trigger a red flag.
Many kids can be picky eaters. However, if you are noticing that your child is struggling to try new foods and is extra picky, this should trigger a red flag. For many parents (especially first time parents), many food related symptoms may seem to be ordinary. After all, parents make daily attempts trying to get picky eaters to eat healthy and nutritious meals. The unusualness in these symptoms depends on the frequency, intensity and disruption of everyday life. These disruptions may lead parents to seek medical evaluation.
Food related sensory processing issues or sensory processing disorders can be due to many reasons:
Oversensitive to sensations of the different textures of food - This is known to Occupational Therapists as oral defensiveness. Typical reactions include gagging on solid food, strong flavors or lumpy textures
Oversensitive to smells – Here’s a fun fact, most people can only taste 5 flavors (bitter, sweet, sour, salty, umami), the other complex flavors are attributed to smell. When your child experiences sensory processing disorders they may seek bland food as a result
Sensory seeking children may dislike bland or soft foods, and seek crunchy, high texture or highly flavored
Sensory based motor disorders may avoid foods that take high coordination to eat, these children may have difficulty using utensils
Children with poor muscle tone (muscle weakness due to neurological reasons) may have trouble with chewing, or oral motor coordination, may prefer foods that doesn’t need to be chewed
Not all finicky eaters mean that there’s a problem. Here are some ways to address picky eating:
Figure out what is causing the picky eating - if your child is gagging or vomiting- this is your child’s brain warning them of danger. It’s best to seek an OT as a result of over-responsiveness to sensations, and cannot be overridden by reason
Baby steps – create a list of foods they do enjoy and what nutrients they may be lacking. Some questions to consider - are there any ways to update current foods with a healthier brand, is there any way to change the presentation of a the food to give it a friendlier appearance?
Respect your child’s response - this is important to build trust. We would advise against tricking your child into eating something they are refusing, or sneaking it into an item that doesn’t allow your child to choose accepting it
Offer, don’t force! - Allow the child the autonomy to choose or try something. Again, by building trust with your child and letting them accept foods slowly will increase their food choices. You get to decide what to serve and when. Your child gets to decide whether to eat it, and if so, how much.
Set Guidelines and routines – When a routine is set (as much as possible), it helps to decrease anxiety associated with mealtime, and increase feeling of control for your child
Encourage your child to experiment with adverse foods! - Not necessarily at mealtimes, but during play/free time to improve relationship with food
Old with the new - Offer the familiar and loved foods with new foods. Introducing new foods without any familiar foods might increase defiant behaviors and result in your child withdrawing from trying anything
Trial - It can take about 15 tries of a food for kids to accept it. Any interactions (sight, touch, smelling) with the food is a step in the right direction and is increasing exposure
Of course, there is more than one way to address sensory processing issues and each child is different. If you have more questions, please feel free to reach out to us at Smplytherapy@gmail.com or schedule a consultation here.