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  "sourcesContent": ["import{jsx as e,jsxs as t}from\"react/jsx-runtime\";import{ComponentPresetsConsumer as i,Link as n}from\"framer\";import{motion as a}from\"framer-motion\";import*as o from\"react\";import{Youtube as r}from\"https://framerusercontent.com/modules/NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js\";export const richText=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Beyond Food Tribes - Breaking Free from Nutritional Dogma \"}),/*#__PURE__*/e(\"p\",{children:\"This article examines the problem of tribalism in nutrition and presents an alternative approach. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Food tribalism creates toxic polarization in nutrition\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"One-size-fits-all approaches ignore individual needs\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Mental health must be considered in personalized nutrition\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Recovery requires flexibility rather than rigid philosophies\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Sustainable change comes from personal agency\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition emphasizes the importance of:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Avoiding rigid food philosophies\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Creating individualized nutrition plans\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Supporting mental health through dietary choices\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Teaching principles rather than rules\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that effective nutrition requires moving beyond tribal thinking to embrace personalized, mental health-informed approaches.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed discussion of breaking free from nutritional tribalism]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Divided culture and social division\",className:\"framer-image\",height:\"1900\",src:\"https://framerusercontent.com/images/RFoypcCjhL2aAmBLsTPG7e4Fa6I.jpg?scale-down-to=1024\",style:{aspectRatio:\"7900 / 3800\"},width:\"3950\"}),/*#__PURE__*/t(\"p\",{children:[\"We\u2019re living in an era of toxic tribalism. Historically, tribalism promoted our survival. It\u2019s a natural desire to form communities of like-minded individuals which is a beautiful thing! But nutritional tribalism becomes toxic when it gives rise to dogma and begins to polarize people rather than promote unity.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"This has, unfortunately, become particularly pervasive in the nutrition space. The internet has given rise to the era of \u201Cdiet wars\u201D and has made nutrition feel like an unsafe space for so many people. Our goal is to give you a framework that feels safe and is sustainable over time. Your relationship with food should not be a form of toxic stress in your life.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"At Wise Mind Nutrition, our \u201Cfood philosophy\u201D is that we don\u2019t have one.\"}),\" Instead, we offer many tools and operate within multiple modalities. Our program is designed to work for a wide range of scenarios- to help you develop guiding principles that resonate with you.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"We don\u2019t jump on the latest trends, and we never extend a single approach to all people. This mindset aligns with the concept of personalized nutrition, which is emerging as the next \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/blog/evolution-of-nutrition-frameworks\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"nutrition framework\"})}),\".\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"However, efforts to personalize nutrition have been based on biological parameters and have not yet integrated the importance of mental health. The Strategic Plan for the National Institute of Health Nutrition Research [1] aims to answer the following questions:\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"\u2022 What do we eat and how does it affect us?\",/*#__PURE__*/e(\"br\",{}),\"\u2022 What and when should we eat?\",/*#__PURE__*/e(\"br\",{}),\"\u2022 How does what we eat promote health across our lifespan?\",/*#__PURE__*/e(\"br\",{}),\"\u2022 How can we improve the use of food as medicine?\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),'It\u2019s now obvious that implementing a particular \"food philosophy\" to all people regardless of their biology, psychology, or social conditions is simply not scientific. One particular approach to eating can be helpful to someone who\u2019s the right fit for that philosophy but can be a disservice to someone who isn\u2019t.',/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Too often, nutrition providers have their clients bend to their particular philosophy or approach rather than directing them elsewhere. This can be problematic and a significant source of nutritional confusion that is so pervasive nowadays. \",/*#__PURE__*/e(\"strong\",{children:\"We\u2019re here to put an end to the confusion and to the toxic nutritional tribalism.\"}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"It\u2019s difficult individualizing care. But when everyone gets the same nutrition message, the work becomes mundane rather than sacred. Integrating multiple philosophies at the same time requires more thought, more effort, and more attentiveness in each moment for each person. This is the essence of dialectics and at the core of \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/blog/wise-mind-nutrition\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Wise Mind Nutrition\"})}),\". We\u2019re doing sacred work here.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"We strive to do more than has ever been done before and at the same time, not lead you down a path that isn\u2019t right for you. This program comes from \",/*#__PURE__*/e(n,{href:{webPageId:\"wpwb_y5_i\"},motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Dr. David Wiss\u2019s\"})}),\" experience doing one-on-one transformative nutrition counseling over the last decade.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h3\",{children:\"How Are You Individualizing Care?\"}),/*#__PURE__*/t(\"p\",{children:[\"Throughout the program, you will complete a series of validated questionnaires. This data informs the direction of treatment and guides some of the tailored recommendations. We\u2019ll also be able to track your improvements at the end.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"The application of the questionnaires is grounded in extensive research in combination with in-depth clinical experience. Information collected about mental health and health behaviors is used to guide you toward the creation of guiding principles. We also recognize that guilt or shame can create new health problems.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"We collect information about ADHD, anxiety, depression, drug use, eating disorders, food addiction, adverse childhood experiences, PTSD symptoms, resilience, social support, and sleep quality to tailor recommendations to you.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Most of our recommendations include options. So instead of feeding you fish, we\u2019re teaching you how to fish. You will often be given multiple recommendations to consider throughout this transformative educational journey. This means that you\u2019ll be an active participant in the process.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"This is not passive learning, but rather an action-oriented program designed to guide you toward long-term sustainable change. The decision-making process will strengthen your sense of agency and help you develop guiding principles for immediate implementation.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"This program will include a \u201Cchoose your own adventure\u201D component that will allow for modification as new information and new experiences emerge along the way. At the end, you\u2019ll have created a comprehensive plan for yourself that you can continue to expand as you evolve as an eater. Many people are looking for a plan and here, we create it together!\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"You\u2019ll get a detailed summary report of everything you worked on. This can become your plan for moving forward. However, at Wise Mind Nutrition, we do encourage growth and evolution. \",/*#__PURE__*/e(\"strong\",{children:\"Don\u2019t get too attached to any one way of eating, as it should evolve over your lifespan.\"}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"The Wise Mind Nutrition program is fully flexible to meet the needs of vegans, vegetarians, or omnivores. We\u2019re fully adaptable to work with those across the entire spectrum of disordered eating, including those with food addiction. Let\u2019s put an end to the diet wars and make a collective move toward peace.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"If you have a history of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/adverse-childhood-experience-measurement\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"adverse childhood experiences\"})}),\" (ACEs), and have experienced PTSD symptoms, then you will find this program to be suitable for your recovery needs. Our messaging is compassionate, humanistic, as well as data-driven and focused on \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/best-foods-brain-health-mood\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"eating food for mood and brain health\"})}),\". We\u2019ll be making cutting-edge recommendations across the entire dimension of physical wellness to optimize your outcomes.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"We teach you the principles, you identify a strategy, and we gently hold you accountable. And if you run into a scenario that requires further discussion, you always have the option to meet with \",/*#__PURE__*/e(n,{href:{webPageId:\"wpwb_y5_i\"},motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Dr. Wiss\"})}),\" or one of the dietitians on our team. We provide excellent care for individuals looking to use nutrition to improve their mental health.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"References\"}),/*#__PURE__*/e(\"br\",{}),\"1. Rodgers GP, Collins FS. Precision Nutrition\u2014the Answer to \u201CWhat to Eat to Stay Healthy.\u201D JAMA. 2020;324(8):735-736. doi:10.1001/jama.2020.13601\"]})]});export const richText1=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(i,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/xlT-VX0bUbg\"})})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: The Macronutrient Model: Benefits and Limitations\"}),/*#__PURE__*/e(\"p\",{children:\"The macronutrient model, which focuses on balancing carbohydrates, proteins, and fats, has been a popular approach to nutrition. However, it's not without drawbacks. This article explores:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The basics of macronutrients and recommended intake ranges\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Pros and cons of the macronutrient model\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"How Wise Mind Nutrition incorporates a more holistic approach\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Macronutrient counting can be useful but may oversimplify nutrition\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Quality of food sources matters more than just hitting macronutrient targets\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Wise Mind Nutrition emphasizes a food group system for better mental health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Eating from all six food groups twice daily can naturally balance macronutrients\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Focus on anti-inflammatory eating rather than strict macro counting\"})})]}),/*#__PURE__*/e(\"p\",{children:\"Ready to move beyond macros and embrace a more intuitive, mental health-focused approach to eating?\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth analysis and scientific references]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Nutrition science and genetic biology\",className:\"framer-image\",height:\"2100\",src:\"https://framerusercontent.com/images/wgcidVCHD4zMzPiTSWcm4VRFGR0.jpg?scale-down-to=1024\",style:{aspectRatio:\"6336 / 4200\"},width:\"3168\"}),/*#__PURE__*/e(\"p\",{children:\"In this article, we\u2019ll dive into the classic macronutrient model, discuss its pros and cons, and then merge it with the Wise Mind Nutrition system. We provide nutritional advice that is designed to help you improve your relationship with food. We also recognize that everyone has individual responses to food, as well as individual cognitive and emotional responses to nutrition messaging (termed nutritional psychology).\"}),/*#__PURE__*/t(\"p\",{children:[\"The nutrition landscape is moving beyond the calorie model with the advent of emerging approaches such as those that focus on \",/*#__PURE__*/e(n,{href:{webPageId:\"x4OOQGTxD\"},motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"gut health\"})}),\" and \",/*#__PURE__*/e(n,{href:{webPageId:\"d_5ezNcF8\"},motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"mental health\"})}),\". At Wise Mind Nutrition, we use a food group system to keep this journey simple, actionable, memorable, transportable, and sustainable.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"\u2022 Fruits (F)\",/*#__PURE__*/e(\"br\",{}),\"\u2022 Vegetables (V)\",/*#__PURE__*/e(\"br\",{}),\"\u2022 Grains (G)\",/*#__PURE__*/e(\"br\",{}),\"\u2022 Dairy or Dairy Alternative (D)\",/*#__PURE__*/e(\"br\",{}),\"\u2022 Protein or Protein Alternative (P)\",/*#__PURE__*/e(\"br\",{}),\"\u2022 Beans, Nuts, and Seeds (bns)\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"What are Macronutrients?\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"br\",{}),\"Macronutrients include carbohydrates, protein, and fat. Ethanol, found in alcoholic beverages can also be considered a macronutrient, however, it\u2019s not essential therefore won\u2019t be discussed in this context.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"The potential benefits of using a macronutrient model have been well-described in contexts such as weight management and athletic performance. But even there, conclusions support the notion that nutrition interventions should be individualized rather than based on specific macronutrient prescriptions [1].\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"The era of personalized nutrition is here, but to date, personalized nutrition has overlooked one\u2019s psychiatric profile, and Wise Mind Nutrition is filling this gap by emphasizing anti-inflammatory eating to harmonize the immune system.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"We\u2019re not calculating macronutrient distributions because we\u2019re focusing on using nutrition to improve your mental health, which can also include how much cognitive effort you put into food. Math-centric approaches to nutrition are also associated with some causes of \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/eating-disorders\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"eating disorders\"})}),\", which is the worst outcome possible. Therefore, we recommend focusing on gut health in order to get back in touch with hunger and fullness cues, so you don\u2019t have to \u201Ccount\u201D your food!\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Meanwhile, the macronutrient model remains widely accepted and has some definite utility worth discussing. Many of the nutrition apps on the marketplace help consumers calculate calorie needs based on a weight- or fitness-related goal. Once a daily calorie target has been established, then a target macronutrient profile is determined. Evidence-based targets are generally:\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Carbohydrates\"}),\": 45-65% of total energy intake.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Protein\"}),\": 10-35% of total energy intake, which could depend on preference and activity level.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Fats\"}),\": 20-35% of total energy intake.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/t(\"p\",{children:[\"Today, many popular approaches go much lower in carbs and there\u2019s scientific support for these approaches but not without controversy [2]. Going too low in carbs can create problems for some people, including bingeing or obsession with food. Instead of focusing on what you should go low in, let\u2019s start focusing on what you should go high in! Balancing macros is (one way) how to recover from binge eating disorder, along with emotion regulation skills, and other means of recovery.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Shortcomings of the Macronutrient Model\"}),/*#__PURE__*/t(\"p\",{children:[\"Using the carbohydrate macronutrient as a combined category can be misleading. For example, low-carb dietary patterns with animal-derived protein and fat sources have been associated with higher mortality, whereas those that favor plant-based protein and fat sources are associated with lower mortality [3]. You can see there\u2019s a need for nuance when interpreting nutrition research.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Conclusions from studies will depend on the outcome of interest, whether it be all-cause mortality, blood sugar management, cardiovascular risk factors, or binge eating. We totally understand how findings from nutrition epidemiological research continue to stimulate disagreement and debate. Our hope is that this program will put an end to the nutritional confusion.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"It is important to achieve balance across all macronutrient categories for optimizing mental health and beginning the process of trusting your hunger and fullness cues. Meanwhile, we believe that an overemphasis on macronutrients can lead to suboptimal food choices. For example, by aiming for specific macronutrient targets, eaters may get the impression that all macronutrients are created equal.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Achieving a carbohydrate target through refined grains and fruit juice is not the same thing as achieving it through beans and starchy vegetables. The fiber that\u2019s found in carbohydrates is an important and often overlooked part of the gut health picture.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Achieving a fat target through refined oils and low-quality animal products is not the same as achieving it through nuts, seeds, avocados, coconuts, and olives. Getting the right kinds of fat is a key to anti-inflammatory dietary approaches.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Achieving a protein target through protein powders and bars is not the same as achieving it through salmon, whole eggs, and lentils. Hopefully you\u2019re getting the point that math-based approaches to nutrition are tired and falling out of favor. To conceptualize macronutrients, we recommend classification based on the following:\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Carbohydrates include\"}),\": Fruits, fibrous vegetables, whole grains, and beans.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Protein includes\"}),\": Animal-based dairy, animal-based proteins, meat alternatives, protein powder, and beans, nuts, and seeds.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Fats include\"}),\": Animal-based proteins, dairy and alternative dairy products, nuts, seeds, avocado, coconut, olives, and cooking oils such as avocado, coconut, and olive.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Summary\"}),/*#__PURE__*/t(\"p\",{children:[\"To simplify and summarize: if you eat from all six food groups, on average, at least twice per day, you\u2019ll achieve a balanced macronutrient profile, without focusing on the math. Wise Mind Nutrition recommends \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/anti-inflammatory-herbs-and-spices\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"anti-inflammatory eating\"})}),\" and we have so much to say about it, drawing wisdom from the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/mediterranean-style-eating-for-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Mediterranean Diet\"})}),\". Don\u2019t forget to include herbs and spices to reduce inflammation. We hope you\u2019ll find this approach liberating and sustainable over your lifespan. You don\u2019t need to \u201Ccount\u201D to thrive! Abandon the math and experience food freedom!\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"References\"}),/*#__PURE__*/e(\"br\",{}),\"1. Fogelholm M, Anderssen S, Gunnarsdottir I, Lahti-Koski M. Dietary macronutrients and food consumption as determinants of long-term weight change in adult populations: a systematic literature review. Food Nutr Res. 2012;56(0):19103.\",/*#__PURE__*/e(\"br\",{}),\"2. Churuangsuk C, Kherouf M, Combet E, Lean M. Low\u2010carbohydrate diets for overweight and obesity: a systematic review of the systematic reviews. Obes Rev. 2018;19(12):1700\u201318.\",/*#__PURE__*/e(\"br\",{}),\"3. Seidelmann SB, Claggett B, Cheng S, Henglin M, Shah A, Steffen LM, et al. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. 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The sky is the limit when you lean all the way in! \"})]});export const richText3=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Intermittent Fasting and Mental Health - Proceed with Caution\"}),/*#__PURE__*/e(\"p\",{children:\"This article examines the complex relationship between intermittent fasting (IF) and mental health. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"IF's potential benefits for physical health and longevity\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Risks associated with IF, especially for mental health and eating behaviors\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The importance of individual factors in determining IF's suitability\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"IF may have short-term benefits for weight management and cardiometabolic health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"However, it can lead to binge eating and eating disorder behaviors in some individuals\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The psychological profile and motivation behind IF are crucial factors\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"IF driven by body dissatisfaction often leads to negative outcomes\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Generally does not recommend IF, especially for those with mental health concerns\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Emphasizes the importance of a balanced, consistent approach to eating\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Encourages focusing on overall well-being rather than just weight loss\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that while IF may benefit some, it poses significant risks for many, particularly those susceptible to eating disorders or with existing mental health conditions.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth scientific explanations and references on IF's impacts]\"}),/*#__PURE__*/e(\"h1\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Intermittent Fasting and Mental Health\"}),/*#__PURE__*/e(\"p\",{children:\"Fasting has been practiced since the dawn of humankind when it was imposed by limited access to food. Our ancestors fasted, but usually not by choice. There is great interest in accessing ancestral wisdom concerning health behaviors. We are all for ancient practices. But is fasting right for everyone? Let\u2019s look at the data and then discuss what we commonly see in clinical practice.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Intermittent Fasting Background\"}),/*#__PURE__*/t(\"p\",{children:[\"Intermittent fasting is all the rage nowadays. It appears to be one of the latest growing trends in fitness circles for altering body composition and losing weight. Intermittent fasting is commonly defined as the total abstinence of energy-containing food and beverages for 12-36 hours. Some people love it, and other people tend to fall apart when they give it a try. Some have even observed that intermittent fasting is one of the many causes of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/comparing-diet-versus-non-diet-approaches-to-nutrition-and-weight-loss\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"eating disorders\"})}),\".\"]}),/*#__PURE__*/t(\"p\",{children:[\"Scientific interest in IF grew as part of investigations into aging and lifespan and was deemed part of \",/*#__PURE__*/e(n,{href:\"https://gero.usc.edu/2022/04/28/valter-longo-longevity-diet/\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"The Longevity Diet by Professor Longo from the University of Southern California School of Gerontology\"})}),\". Importantly, these diet interventions also focus on non-refined carbohydrates, sufficient protein largely from plant-based sources, and most plant-based fats. Fasting by itself is not responsible for the longevity benefits but is part of a lifestyle overhaul.\"]}),/*#__PURE__*/e(\"p\",{children:\"According to Longo: \u201Cthe longevity diet is not a dietary restriction intended to only cause weight loss, but a lifestyle focused on slowing aging, which complements standard healthcare and taken as a preventative measure, will aid in avoiding morbidity and sustaining health into advanced age.\u201D There is a difference between eating for longevity and dieting for weight loss.\"}),/*#__PURE__*/t(\"p\",{children:[\"Then IF became popular in weight loss research and in fitness circles. Here comes \u201C\",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/what-is-diet-culture\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"diet culture\"})}),\"\u201D which can be defined as the pervasive assumption that appearance and body shape are more important than physical, psychological, and general well-being. It makes sense that not eating would cause weight loss, right? Let\u2019s take a deeper dive and then put it into the context of eating behavior and mental health.\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Intermittent Fasting and Health Outcomes \"}),/*#__PURE__*/e(\"p\",{children:\"Several trials have demonstrated that IF can cause weight loss in study duration periods from 8 weeks to one year [1]. Among individuals with higher weights, IF shows short-term benefits for cardiometabolic outcomes such as low-density lipoprotein cholesterol, total cholesterol, triglycerides, fasting plasma glucose, fasting insulin, insulin resistance, and blood pressure [2].\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"These conclusions have led to widespread press coverage of IF as a beneficial diet intervention for medical-related goals. But what happens over the long term? And what about mental health and our long-term relationship with food?\"}),/*#__PURE__*/e(\"p\",{children:\"It has been suggested that some forms of time-restricted feeding may benefit mental health by improving brain signaling, neurogenesis, and synaptic plasticity [3]. These outcomes can occur when overall calories and overall nutrients are not reduced. In other words, strategies of \u201Cchrononutrition\u201D are used to improve circadian rhythms by altering sleeping and eating patterns. For example, it\u2019s been discovered that the gut microbiota, that is, the microorganisms that live inside us, are circadian coordinators of metabolism, immunity, and mood [4\u20136]. This is a very different conversation than diet culture\u2019s common focus on weight loss and fitness.\"}),/*#__PURE__*/e(\"p\",{children:\"Furthermore, most studies showing the benefits of intermittent fasting on outcomes such as brain health and longevity are in animal models, which lack the context of contemporary society. There are so many other factors to consider in everyday life that often get ignored in reductionistic biomedical models of nutrition. We believe in context!\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Intermittent Fasting and Eating Behaviors\"}),/*#__PURE__*/e(\"p\",{children:\"In the original sugar addiction research, rodents fed intermittently (e.g., fasted) displayed the worst symptoms of sugar bingeing [7]. In more recent rodent research, more restricted access to food promoted weight gain via binge-like intake and fat accumulation [8]. In a recent study of humans, fasting for approximately 16 hours per day for weight loss purposes was associated with heightened levels of eating disorder behaviors [9]. In our opinion, this is the worst possible outcome. It\u2019s well established now that dieting and weight cycling cause metabolic damage and weight gain over the long term.\"}),/*#__PURE__*/t(\"p\",{children:[\"In both animals and humans, fasting can lead to binge eating. In humans, fasting can lead to an obsession with food, which can lead to impairments in social functioning as well as emotional distress. In fact, an IF plan can look identical to binge eating disorder (BED). One person might be engaging in time-restricted feeding without any binge eating, and the next can be restricted their food all day, bingeing at night, and calling it \u201CIF.\u201D The difference between these two individuals likely has to do with their psychological profile, level of body satisfaction, and the role of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/considering-dietary-restraint-during-nutritional-treatment\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"dietary restraint\"})}),\". Objectively, IF and BED can look identical.\"]}),/*#__PURE__*/e(\"p\",{children:\"Dietary restraint can be defined as the cognitive effort to restrict food intake for various reasons, but most commonly for weight loss [10]. Thus, it is critical to discern between IF which is used to stabilize circadian rhythms versus IF driven by dietary restraint, often generated from body dissatisfaction.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Among women in midlife, greater levels of body dissatisfaction were associated with greater levels of dietary restraint, which in turn predicted greater psychological distress [11]. If fasting is used as just another \u201Cdiet\u201D the story usually doesn\u2019t end well.\"}),/*#__PURE__*/t(\"p\",{children:[\"In our clinical practice, we see adverse outcomes associated with IF often. Most frequently, IF leads to loss-of-control eating and disruptions in social activities involving eating. In the short-term, many successful fasters report feeling better because they get the illusion of control over their appetite. But in the long-term, the hunger can rebound and be ravenous, leading to feelings of failure and disappointment. Most notably, people who fast for the wrong reasons often end up \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/dopamine-and-food\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"experiencing food with more intensity\"})}),\", which can feel like a \u201Cfood addiction\u201D when it is often times just a relic of deprivation [12].\"]}),/*#__PURE__*/t(\"p\",{children:[\"\\xa0Learn more about \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/why-meal-timing-matters\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"why meal timing matters\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Conclusions\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(n,{href:\"https://youtube.com/shorts/9bsi4z5xlnM?feature=share\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Wise Mind Nutrition generally does not recommend IF\"})}),', however, we\u2019re always open to helping you find a path that works best for you. If the interest in fasting comes from body dissatisfaction and is geared toward weight loss, it is likely to compromise your relationship with food over the long run and is highly discouraged. If you have benefitted from being more strategic with \"',/*#__PURE__*/e(n,{href:\"https://www.youtube.com/shorts/mGL6EJwRnuk\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"when\"})}),'\" to eat, and it hasn\u2019t caused problems, honor that!']}),/*#__PURE__*/e(\"p\",{children:\"Fasting may have some benefits for people who are not susceptible to developing eating disorders. For anyone with any history of any mental health diagnosis, fasting is generally not a good idea. This is also true for people searching for stress eating help and searching for nutritional neutrality. If fasting has led to signs of an eating disorder, reach out for help!\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"When the brain/mind is susceptible to extremes, fasting sets up more extremes. This includes bingeing, loss of control eating, obsessing over food, and often guilt, shame, and other negative emotions. There comes a time in the wellness journey when the best thing to do is tune out \u201Cdiet culture\u201D and the influencers who may be different from you. Is it time to do you? Let\u2019s figure out how to build your own nutritional identity and stand tall in your brand of dignity.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Welton S, Minty R, O\u2019Driscoll T, Willms H, Poirier D, Madden S, et al. Intermittent fasting and weight loss: Systematic review. Can Fam Physician Med De Fam Can. 2020;66(2):117\u201325.\"}),/*#__PURE__*/e(\"p\",{children:\"2. Patikorn C, Roubal K, Veettil SK, Chandran V, Pham T, Lee YY, et al. Intermittent Fasting and Obesity-Related Health Outcomes. Jama Netw Open. 2021;4(12):e2139558.\"}),/*#__PURE__*/e(\"p\",{children:\"3. Currenti W, Godos J, Castellano S, Mogavero MP, Ferri R, Caraci F, et al. Time restricted feeding and mental health: a review of possible mechanisms on affective and cognitive disorders. Int J Food Sci Nutr. 2020;1\u201311.\"}),/*#__PURE__*/e(\"p\",{children:\"4. Alvarez Y, Glotfelty LG, Blank N, Dohnalov\\xe1 L, Thaiss CA. The microbiome as a circadian coordinator of metabolism. Endocrinology. 2020;\"}),/*#__PURE__*/e(\"p\",{children:\"5. Zheng D, Ratiner K, Elinav E. Circadian Influences of Diet on the Microbiome and Immunity. Trends Immunol. 2020;\"}),/*#__PURE__*/e(\"p\",{children:\"6. Chellappa SL. Circadian misalignment: a biological basis for mood vulnerability in shift work. Eur J Neurosci. 2020;\"}),/*#__PURE__*/e(\"p\",{children:\"7. Avena NM, Rada P, Hoebel BG. Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake. Neurosci Biobehav Rev. 2008;32(1):20\u201339.\"}),/*#__PURE__*/e(\"p\",{children:\"8. Kreisler AD, Mattock M, Zorrilla EP. The duration of intermittent access to preferred sucrose-rich food affects binge-like intake, fat accumulation, and fasting glucose in male rats. Appetite. 2018;130(Neuropsychopharmacology 22 4 2000):59\u201369.\"}),/*#__PURE__*/e(\"p\",{children:\"9. Cuccolo K, Kramer R, Petros T, Thoennes M. Intermittent fasting implementation and association with eating disorder symptomatology. Eat Disord. 2021;1\u201321.\"}),/*#__PURE__*/e(\"p\",{children:\"10. Lowe MR, Whitlow JW, Bellwoar V. Eating regulation: The role of restraint, dieting, and weight. Int J Eat Disorder. 1991;10(4):461\u201371.\"}),/*#__PURE__*/e(\"p\",{children:\"11. Hockey A, Barlow FK, Shiels AL, Donovan CL. Body dissatisfaction in midlife women: The applicability of the tripartite influence model. Body Image. 2021;39:202\u201312.\"}),/*#__PURE__*/e(\"p\",{children:\"12. Wiss D. Clinical Considerations of Ultra-processed Food Addiction Across Weight Classes: an Eating Disorder Treatment and Care Perspective. Curr Addict Reports. 2022;1\u201313.\"})]});export const richText4=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(i,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/G-GQrPgjd8E\"})})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Nutrition's Role in Treating Depression\"}),/*#__PURE__*/e(\"p\",{children:\"This comprehensive article explores the link between nutrition and depression, highlighting:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Depression's complex biopsychosocial nature\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The impact of ultra-processed foods on mental health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Evidence supporting dietary interventions for depression\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key points:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Depression is influenced by biological, psychological, and social factors\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Ultra-processed food consumption is linked to increased depression risk\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Anti-inflammatory diets (like Mediterranean) show promise in treating depression\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Seven randomized controlled trials found dietary interventions decreased depressive symptoms\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Nutrition may be especially beneficial for those who don't respond well to medication\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition emphasizes:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"A holistic approach considering early life experiences\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The importance of whole foods over isolated supplements\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The potential of nutrition as an adjunctive treatment for depression\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that while depression is complex, nutrition interventions offer a promising avenue for treatment, particularly for inflammation-related depression.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth scientific explanations and references]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Depressed African American man sitting with arms folded\",className:\"framer-image\",height:\"2456\",src:\"https://framerusercontent.com/images/2EgRQ9hphC4cuRY0o8R50LrD3Y.jpg?scale-down-to=1024\",style:{aspectRatio:\"7360 / 4912\"},width:\"3680\"}),/*#__PURE__*/e(\"p\",{children:\"There are many causes of declining mental health, and this article discusses the possibility that nutrition is a contributor, as well as a solution, to some forms of depression. Major depression is a commonly occurring and seriously impairing disorder, distinct from unhappiness or typical feelings of sadness. Symptoms of depression include:[1]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Depressed mood\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Anhedonia (inability to feel pleasure)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Feelings of worthlessness or guilt\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Suicidal ideation (plan or attempt)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Fatigue or loss of energy\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Sleep decrease or increase\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Weight or appetite decrease or increase\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Decreased ability to think or concentrate (or indecisiveness)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Psychomotor agitation\"})})]}),/*#__PURE__*/e(\"p\",{children:\"Interestingly, the lifetime prevalence estimates are generally higher in high-income countries [2]. Projections have speculated that depressive disorders will become the leading cause of disability-adjusted life years lost by the year 2030 [4]. During the COVID-19 outbreak, the prevalence of depression has skyrocketed to 25% [5]. It is reasonable to expect that the burden of depression will continue to place high demands on the healthcare system, and compromise the quality of life in our communities.\"}),/*#__PURE__*/e(\"p\",{children:\"Women have a lifetime risk of major depression roughly twice as high as men, and this gender gap is increasing among adolescents [3]. This difference is also likely due to how depression is measured in research. Mental health issues among teenagers are a growing problem that warrants aggressive public health attention.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Below, we highlight the evidence suggesting that an anti-inflammatory diet for depression (e.g., olive oil, fruits, and vegetables) can help in certain presentations of depressive disorders.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"A Biopsychosocial Model of Nutrition and Depression\"}),/*#__PURE__*/t(\"p\",{children:[\"At Wise Mind Nutrition, we examine health and disease through a \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/the-biopsychosocial-model-of-health-and-disease\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"biopsychosocial model\"})}),\" which integrates lenses of biology, psychosocial, and social/environmental context. Using this approach, depression can be analyzed in parts and then integrated into an overall model which examines the dynamic and synergistic interplay between the parts. The biology of depression is complex, and no single model or mechanism can satisfactorily explain all aspects of its presentation. Biological factors include:[1]\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Monoamine hypothesis (the primary basis for anti-depressant medications)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Hypothalamic-pituitary-adrenal (HPA) axis (responsible for stress response via cortisol)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Neuroplasticity and neurogenesis (which facilitates resilience against stress)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Inflammation (a hot topic discussed further below)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Structural and functional brain changes (measured through neuroimaging)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Genetics (which investigates multiple genes- termed polygenic)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Epigenetics (modification of genes that do not alter the genetic code itself)\"})})]}),/*#__PURE__*/t(\"p\",{children:[\"The psychology of depression might seem even more complex since it is more difficult to measure pathways. One known contributor is \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/early-life-adversity-and-long-term-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"early life adversity\"})}),\". Many of the biological aspects of depression are also consequences of early life trauma, but not all depression cases have clear origins in developmental processes.\"]}),/*#__PURE__*/t(\"p\",{children:[\"The experience of being stigmatized based on weight is a known contributor to depression [6]. Efforts to diet can be extremely stressful and perpetuate a vicious cycle leading to weight gain and depression [7,8], which is one reason the nutrition field is moving toward \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/comparing-diet-versus-non-diet-approaches-to-nutrition-and-weight-loss\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"non-diet approaches\"})}),\". Body comparison through social media use can also contribute to depression, but this relationship has been suggested to be bidirectional (depression can also lead to more social media use) [9].\"]}),/*#__PURE__*/e(\"p\",{children:\"Social and environmental factors of depression can include stressful life events, socioeconomic status, and the presence of social inequality [10]. Environmental exposures (e.g., airborne pollution) also contribute to depression through biological mechanisms [11]. Clearly, there are multiple risk factors for depression and several potential avenues of treatment. Can nutrition be part of the solution?\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Ultra-Processed Food Consumption\"}),/*#__PURE__*/t(\"p\",{children:[\"It\u2019s no secret that the consumption of ultra-processed foods has risen dramatically since 1980. The scale of change in dietary patterns since the 1980s has been rapid, which has stimulated \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/ultra-processed-food-individual-vs-population-health-perspectives\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"much debate in public health\"})}),\". The most concerning rise in the consumption of ultra-processed foods may be among minoritized youth in the United States [12].\"]}),/*#__PURE__*/e(\"p\",{children:\"Dysfunctional eating patterns due to COVID-19 circumstances and related distress have been documented [13]. In high-quality longitudinal studies, ultra-processed food consumption increases the risk of developing depression [14,15]. So, what can we do about it?\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Evidence Supporting Nutrition as a Treatment for Depression\"}),/*#__PURE__*/e(\"p\",{children:\"It is important to point out that most of the work in this area is outside of the United States. Australia, the United Kingdom, Canada, and South America have done some groundbreaking work in the domain of nutrition for mental health, often referred to as \u201Cnutritional psychiatry\u201D [16]. To date, much of this research has focused on the role of vitamins and minerals, but as you will see, there is so much more to it!\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"With respect to mental health, early life development sets the stage for later development and may influence susceptibility. One example is \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/adverse-childhood-experiences-and-adult-obesity\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"adverse childhood experiences\"})}),\". Thus, personalization of nutrition for mental health should take early life development into account. This is a foundational philosophy of Wise Mind Nutrition.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"It is also important to acknowledge that nutrients and their metabolites act upon multiple targets in multiple organs [16]. Most research has used dietary supplements rather than food because it is much easier to draw conclusions about their impact (randomized controlled trials). Dietary studies can investigate ways to modulate brain function by altering specific bacterial strains known for producing centrally active metabolites (i.e., \u201Cpostbiotics\u201D).\"}),/*#__PURE__*/e(\"p\",{children:\"The mechanisms of action of associating diet with health outcomes are complex, multifaceted, interacting, and not restricted to any one biological pathway. In nutrition studies, we add some pathways to the list of biological factors offered above:[17]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Gut microbiota (collection of microbes colonizing the gastrointestinal tract)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/t(\"p\",{children:[\"Oxidative stress (related to \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/trauma-inflammation-and-allostatic-load\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"inflammation\"})}),\")\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Mitochondrial dysfunction (responsible for energy production)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Tryptophan-kynurenine metabolism (related to the monoamine hypothesis)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Brain-derived neurotrophic factor (BDNF; related to synaptic plasticity)\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The following figure summarizes these potential pathways, previously published by Marx et al. (2021):[17]\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"img\",{alt:\"Proposed interplay between diet and depression\",className:\"framer-image\",height:\"593\",src:\"https://framerusercontent.com/images/XV1MajrMTEUH2EDjDguPazIj6Ao.jpg?scale-down-to=1024\",style:{aspectRatio:\"1964 / 1186\"},width:\"982\"}),/*#__PURE__*/t(\"p\",{children:[\"A common factor of depressive disorders is the production and overall effects of inflammatory cytokines such as interleukin-6 (IL-6), tumor necrosis factor-alpha (TNF-\u03B1), and C-reactive protein (CRP) [18]. Again, many of these inflammatory cascades are also implicated in early life trauma. The basis for this etiological hypothesis of depression is through the disruption of the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/the-blood-brain-barrier-and-neuroinflammation\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"blood-brain barrier\"})}),\" caused by the convergence of oxidative stress and pro-inflammatory signaling. It has been suggested that \u201Cleaky gut\u201D can lead to a \u201Cleaky brain\u201D [19].\"]}),/*#__PURE__*/t(\"p\",{children:[\"The most studied dietary intervention for the alleviation of depressive symptoms is the Mediterranean Diet. A summary of the interactions between the \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/mediterranean-style-eating-for-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Mediterranean Diet\"})}),\" and the unipolar depressive disorder hypothesis has been published in a figure by Pano et al. (2022):[18]\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"img\",{alt:\"Interactions between the Mediterranean diet and depression\",className:\"framer-image\",height:\"738\",src:\"https://framerusercontent.com/images/LYYJAs3xlcDgcWC2jaLAMAw8Qs.jpg?scale-down-to=1024\",style:{aspectRatio:\"1910 / 1476\"},width:\"955\"}),/*#__PURE__*/e(\"h4\",{children:\"Depression: Is it Treatable in Adults Utilizing Dietary Interventions? A Systematic Review of Randomized Controlled Trials [20]\"}),/*#__PURE__*/e(\"p\",{children:\"I was very pleased to read the latest systematic review on this topic. To date, most studies showing positive associations with nutrition for depression have been cross-sectional, with only a handful of longitudinal studies. But now there are seven randomized controlled trials using dietary interventions for depression that met the criteria for this systematic review!\"}),/*#__PURE__*/e(\"p\",{children:\"I was particularly impressed with their methodology because the studies used to assess whole-food intervention had no intention of causing weight loss as an outcome. It\u2019s about time we focus on mental health outcomes rather than BMI. This is the future of nutrition!\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Furthermore, studies examining supplements (such as \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/omega-3-fatty-acids-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"fish oil\"})}),\" or single micronutrients) were also excluded. As humans do not consume micronutrients in isolation, it is more meaningful to consider the effects of whole foods and dietary patterns in relation to depression. Food finally gets the spotlight it deserves!\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"At the conclusion of the interventions, all seven studies revealed a decrease in depressive symptomatology \",/*#__PURE__*/e(\"strong\",{children:\"(WOW)\"}),\". Interventions were dietary and included counseling and monitoring, ranging in length from ten days to one year. Results show positive results for eating patterns that promote an intake of fresh produce, whole grains, low-fat dairy, and lean protein sources, while simultaneously decreasing the intake of processed and high-fat foods.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"In my opinion, future studies should disentangle the types of fats used in interventions. We know that high-fat foods such as nuts, seeds, avocado, coconuts, and olives have benefits for mental health therefore the promotion of \u201Clow-fat\u201D foods can be misleading.\"}),/*#__PURE__*/t(\"p\",{children:[\"The authors concluded that the consumption of high-quality diets with anti-inflammatory properties and an increased supply of \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/polyphenols-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"antioxidants\"})}),\" may reduce systemic inflammation and oxidative stress, thereby potentially decreasing depressive symptomatology [20]. Amazing.\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Conclusions and Future Directions\"}),/*#__PURE__*/e(\"p\",{children:\"Depression is complex and multifactorial. Nutrition interventions hold great promise for some presentations of depression, particularly if the pathophysiology is rooted in inflammatory processes. The era of \u201Cdiet for depression\u201D is here (although we don\u2019t love the term \u201Cdiet\u201D).\"}),/*#__PURE__*/e(\"p\",{children:\"Other mechanisms of action of nutrition can include epigenetic change, which will be discussed in a future article. The role of gut microbiota is likely to play an important role in the nutrition-depression connection, through inflammatory processes as well as in the production of \u201Cpostbiotics\u201D (e.g., short-chain fatty acids) which we can all expect to learn more about soon!\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Nutrition intervention for depression may be particularly warranted among those who do not respond well to medication. And for those that do, nutrition should be an adjunctive treatment.\"}),/*#__PURE__*/e(\"p\",{children:\"At Wise Mind Nutrition, we are here to support you in your quest for recovery. Our program utilizes evidence-based lifestyle interventions focused on nutrition to improve mood and brain health. Knowing what to eat is one thing. Knowing how to take the necessary steps to get there is a whole other challenge. We are experts in nutrition-related behavior change and are here to walk you through the entire journey, one bite at a time!\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Malhi GS, Mann JJ. Depression. Lancet. 2018;392(10161):2299\u2013312.\"}),/*#__PURE__*/e(\"p\",{children:\"2. Kessler RC, Bromet EJ. The Epidemiology of Depression Across Cultures. Annu Rev Publ Health. 2013;34(1):119\u201338.\"}),/*#__PURE__*/e(\"p\",{children:\"3. Platt JM, Bates L, Jager J, McLaughlin KA, Keyes KM. Is the US Gender Gap in Depression Changing Over Time? A Meta-Regression. Am J Epidemiol. 2021;190(7):1190\u2013206.\"}),/*#__PURE__*/e(\"p\",{children:\"4. Vos T, Barber RM, Bell B, Bertozzi-Villa A, Biryukov S, et al. Global, regional, and national incidence, prevalence, and years lived with disability for 301 acute and chronic diseases and injuries in 188 countries, 1990\u20132013: a systematic analysis for the Global Burden of Disease Study 2013. Lancet. 2015;386(9995):743\u2013800.\"}),/*#__PURE__*/e(\"p\",{children:\"5. Bueno-Notivol J, Gracia-Garc\\xeda P, Olaya B, Lasheras I, L\\xf3pez-Ant\\xf3n R, Santab\\xe1rbara J. Prevalence of depression during the COVID-19 outbreak: A meta-analysis of community-based studies. Int J Clin Hlth Psyc. 2021;21(1):100196.\"}),/*#__PURE__*/e(\"p\",{children:\"6. Emmer C, Bosnjak M, Mata J. The association between weight stigma and mental health: A meta\u2010analysis. Obes Rev. 2020;21(1):e12935.\"}),/*#__PURE__*/e(\"p\",{children:\"7. Tomiyama AJ. Weight stigma is stressful. A review of evidence for the Cyclic Obesity/Weight-Based Stigma model. Appetite. 2014;82:8\u201315.\"}),/*#__PURE__*/e(\"p\",{children:\"8. Ting WH, Huang CY, Tu YK, Chien KL. Association between weight status and depressive symptoms in adolescents: role of weight perception, weight concern, and dietary restraint. Eur J Pediatr. 2012;171(8):1247\u201355.\"}),/*#__PURE__*/e(\"p\",{children:\"9. Hartanto A, Quek FYX, Tng GYQ, Yong JC. Does Social Media Use Increase Depressive Symptoms? A Reverse Causation Perspective. Frontiers Psychiatry. 2021;12:641934.\"}),/*#__PURE__*/e(\"p\",{children:\"10. Hoebel J, Maske UE, Zeeb H, Lampert T. Social Inequalities and Depressive Symptoms in Adults: The Role of Objective and Subjective Socioeconomic Status. Plos One. 2017;12(1):e0169764.\"}),/*#__PURE__*/e(\"p\",{children:\"11. Bosch M van den, Meyer-Lindenberg A. Environmental Exposures and Depression: Biological Mechanisms and Epidemiological Evidence. Annu Rev Publ Health. 2019;40(1):1\u201321.\"}),/*#__PURE__*/e(\"p\",{children:\"12. Wang L, Steele EM, Du M, Pomeranz JL, O\u2019Connor LE, Herrick KA, et al. Trends in Consumption of Ultraprocessed Foods Among US Youths Aged 2-19 Years, 1999-2018. Jama. 2021;326(6):519\u201330.\"}),/*#__PURE__*/e(\"p\",{children:\"13. Schulte EM, Kral TVE, Allison KC. A cross-sectional examination of reported changes to weight, eating, and activity behaviors during the COVID-19 pandemic among United States adults with food addiction. Appetite. 2021;105740.\"}),/*#__PURE__*/e(\"p\",{children:\"14. G\\xf3mez-Donoso C, S\\xe1nchez-Villegas A, Mart\\xednez-Gonz\\xe1lez MA, Gea A, Mendon\\xe7a R de D, Lahortiga-Ramos F, et al. Ultra-processed food consumption and the incidence of depression in a Mediterranean cohort: the SUN Project. Eur J Nutr. 2019;59(3):1093\u2013103.\"}),/*#__PURE__*/e(\"p\",{children:\"15. Adjibade M, Julia C, All\\xe8s B, Touvier M, Lemogne C, Srour B, et al. Prospective association between ultra-processed food consumption and incident depressive symptoms in the French NutriNet-Sant\\xe9 cohort. Bmc Med. 2019;17(1):78.\"}),/*#__PURE__*/e(\"p\",{children:\"16. Adan RAH, Beek EM van der, Buitelaar JK, Cryan JF, Hebebrand J, Higgs S, et al. Nutritional psychiatry: Towards improving mental health by what you eat. Eur Neuropsychopharm. 2019;\"}),/*#__PURE__*/e(\"p\",{children:\"17. Marx W, Lane M, Hockey M, Aslam H, Berk M, Walder K, et al. Diet and depression: exploring the biological mechanisms of action. Mol Psychiatr. 2020;1\u201317.\"}),/*#__PURE__*/e(\"p\",{children:\"18. Pano O, Mart\\xednez-Lapiscina EH, Say\\xf3n-Orea C, Martinez-Gonzalez MA, Martinez JA, Sanchez-Villegas A. Healthy diet, depression and quality of life: A narrative review of biological mechanisms and primary prevention opportunities. World J Psychiatry. 2021;11(11):997\u20131016.\"}),/*#__PURE__*/e(\"p\",{children:\"19. Obrenovich MEM. Leaky Gut, Leaky Brain? Microorg. 2018;6(4):107.\"}),/*#__PURE__*/e(\"p\",{children:\"20. O\u2019Neill S, Minehan M, Knight-Agarwal CR, Turner M. Depression, Is It Treatable in Adults Utilising Dietary Interventions? A Systematic Review of Randomised Controlled Trials. Nutrients. 2022;14(7):1398.\"})]});export const richText5=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Trauma's Impact on Brain Reward Systems \"}),/*#__PURE__*/e(\"p\",{children:\"This article examines the neurobiological connection between trauma and addiction. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Trauma alters dopamine pathways affecting reward processing\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Early life adversity changes brain's response to rewards\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Impulsivity and delay discounting increase addiction risk\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Neural changes can lead to multiple forms of addiction\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Changes in reward systems persist but recovery is possible\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition emphasizes the importance of:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Understanding addiction's biological roots in trauma\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Addressing reward system alterations through nutrition\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Building resilience to support recovery\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Taking action to rewire neural pathways\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that effective addiction treatment requires understanding trauma's impact on brain reward systems while working to rebuild healthy neural patterns.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed research on neurobiology of trauma and addiction]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Addictive substances and a traumatized man\",className:\"framer-image\",height:\"2456\",src:\"https://framerusercontent.com/images/aCPWqIgLDDVHeayhvCP22clnVqs.jpg?scale-down-to=1024\",style:{aspectRatio:\"7360 / 4912\"},width:\"3680\"}),/*#__PURE__*/t(\"p\",{children:[\"Links between trauma and addictions are well-established. The association can be viewed from a lens of social construction, as well through psychological development, and biological pathways. This approach is known as the \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/the-biopsychosocial-model-of-health-and-disease\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"biopsychosocial model of health and disease\"})}),\".\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"This article focuses on biological mechanisms. The primary neurotransmitter associated with addictions is \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/dopamine-and-food\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"dopamine\"})}),\", which contributes to various addictions through its differentiated roles in reinforcement, motivation, and self-regulation [1]. The mesolimbic pathway transports dopamine from the ventral tegmental area to the nucleus accumbens, amygdala, and hippocampus.\\xa0\"]}),/*#__PURE__*/e(\"h4\",{children:\"In the context of addictions and trauma, three major neural systems have been identified [2]:\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"1) Motivational reward (the \u201Cwanting\u201D that drives the motivation necessary to claim the reward).\"}),/*#__PURE__*/e(\"p\",{children:\"2) Consummatory reward (the experience of pleasure when a reward is received).\"}),/*#__PURE__*/e(\"p\",{children:\"3) Reward learning (adaption of behavior based on reward history).\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h3\",{children:\"Early Life Adversity and Trauma\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/early-life-adversity-and-long-term-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Early experiences of trauma have a long developmental reach\"})}),\", resulting in reward-related neural alterations [3] with profound implications for substance-seeking behavior (including food). Individuals with \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/post-traumatic-stress-disorder-and-resilience\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"post-traumatic stress disorder\"})}),\" (PTSD) have been shown to have increased dopamine transporter density, which may reflect a higher dopamine turnover and potentiate exaggerated fear responses to cues associated with past trauma [4].\"]}),/*#__PURE__*/e(\"p\",{children:\"The overlaps between stress and reward neurobiology suggest that any changes in stress neurobiology are likely to influence reward [5]. It is not necessarily positive or negative reinforcement to avoid withdrawal symptoms that drive addictions, but rather the learned association of relief from an aversive mental state that drives cravings in susceptible individuals [6]. Such learned associations may be established for life, but recovery is always accessible!\"}),/*#__PURE__*/t(\"p\",{children:[\"Trauma results in deficits in ventral-striatum-related functions of reward responsiveness and approach motivation, particularly when the stressor is experienced in early development [5]. The ventral striatum includes the NAc and is associated with the limbic system, implicated as a critical part of decision-making in the context of reward-related behavior.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h3\",{children:\"Link Between Trauma and Reward Processing\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Among individuals exposed to a high degree of psychosocial stressors (including ethnic minority status and living in an urban environment), resting-state MRI showed increased corticostriatal connectivity between the ventral striatum and brain regions implicated in salience, compared to controls [7]. Salience can be understood as the assignment of value, which works with the memory to \u201Clearn\u201D behaviors. Among children ages 9-12, MRI data suggested that trauma is associated with alterations in the brain\u2019s sensitivity to rewards [8]. Findings suggest that the link between trauma and reward processing could be explained, in part, by differences in the ventral striatal response to rewards. We hope this information helps to connect some dots for you and your loved ones.\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h3\",{children:\"Impulsivity\"}),/*#__PURE__*/e(\"p\",{children:\"Impulsivity refers to an individual\u2019s propensity to have a compromised ability to engage in top-down inhibitory control in the face of reward anticipation [9]. Impulsivity is a multidimensional construct spanning several psychological domains with links to both dopamine and serotonin [10]. Key frontostriatal circuits may link multiple forms of adversity to drug use and other addiction-related behaviors.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Impulsivity has been negatively correlated with dopamine in the prefrontal cortex: higher impulsivity levels relate to lower concentrations of dopamine, which creates a positive feedback loop leading to increased impulsivity [11]. The good news is that nutrition-focused interventions that incorporate principles of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/the-how-of-it-mindful-and-soulful-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"mindfulness\"})}),\" can improve impulsive behaviors.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h3\",{children:\"Delay Discounting\"}),/*#__PURE__*/e(\"p\",{children:\"Delay discounting is related to impulsivity and may be a consequence of brain-related changes. Delay discounting describes the process by which individuals discount temporally displaced rewards more steeply in favor of immediate rewards. It has been suggested that elevated temporal discounting rates are a predisposing factor rather than a consequence of compulsive behavior [12].\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"A recent meta-analysis of neuronal correlates of delay discounting found that reduced ventral striatum activity was associated with an impaired valuation process [13]. Have you been trading off long-term goals for short-term crisis management? \",/*#__PURE__*/e(\"strong\",{children:\"Is it time for a new chapter?\"})]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h3\",{children:\"Summary of Trauma & Addiction\"}),/*#__PURE__*/t(\"p\",{children:[\"The effect of trauma on reward sensitivity can be captured by a range of behavioral processes, but the most notable outcome is addictions. Common addictions include drugs, alcohol, nicotine, and \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/does-food-addiction-exist\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"food\"})}),\". Have you experienced impulsive behaviors with any of these substances?\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"Wise Mind Nutrition is here to help you recover from addiction-like behaviors, particularly related to highly palatable food. Identifying the origin of the addictions is just the beginning. The next step is taking action to support \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/post-traumatic-stress-disorder-and-resilience\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"resilience\"})}),\" and work toward rewiring your brain, one behavior at a time! Working with a mental health nutritionist and using the Wise Mind Nutrition app can be an important first step in improving your mood and relationship with food.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Volkow ND, Wise RA, Baler R (2017) The dopamine motive system: implications for drug and food addiction. Nat Rev Neurosci 18:741\u2013752\"}),/*#__PURE__*/e(\"p\",{children:\"2. Vujanovic AA, Wardle MC, Smith LJ, Berenz EC (2017) Reward functioning in posttraumatic stress and substance use disorders. Current Opinion in Psychology 14:49\u201355\"}),/*#__PURE__*/e(\"p\",{children:\"3. Yang R, Yu Q, Owen CE, Aspe GI, Wiggins JL (2021) Contributions of childhood abuse and neglect to reward neural substrates in adolescence. Neuroimage Clin 32:102832\"}),/*#__PURE__*/e(\"p\",{children:\"4. Hoexter MQ, Fadel G, Fel\\xedcio AC, et al (2012) Higher striatal dopamine transporter density in PTSD: an in vivo SPECT study with [99mTc]TRODAT-1. Psychopharmacology 224:337\u2013345\"}),/*#__PURE__*/e(\"p\",{children:\"5. Novick AM, Levandowski ML, Laumann L, Philip NS, Price LH, Tyrka AR (2018) The effects of early life stress on reward processing. Journal of psychiatric research 101:80\u2013103\"}),/*#__PURE__*/e(\"p\",{children:\"6. Evans C, Cahill C (2016) Neurobiology of opioid dependence in creating addiction vulnerability.\"}),/*#__PURE__*/e(\"p\",{children:\"7. McCutcheon RA, Bloomfield MAP, Dahoun T, Mehta M, Howes OD (2018) Chronic psychosocial stressors are associated with alterations in salience processing and corticostriatal connectivity. Schizophrenia Research. https://doi.org/10.1016/j.schres.2018.12.011\"}),/*#__PURE__*/e(\"p\",{children:\"8. Kamkar NH, Lewis DJ, Bos W van den, Morton JB (2017) Ventral striatal activity links adversity and reward processing in children. Dev Cogn Neuros-neth 26:20\u201327\"}),/*#__PURE__*/e(\"p\",{children:\"9. Egervari G, Ciccocioppo R, Jentsch DJ, Hurd YL (2018) Shaping vulnerability to addiction \u2013 the contribution of behavior, neural circuits and molecular mechanisms. Neuroscience & Biobehavioral Reviews 85:117\u2013125\"}),/*#__PURE__*/e(\"p\",{children:\"10. Jentsch DJ, Ashenhurst JR, Cervantes CM, Groman SM, James AS, Pennington ZT (2017) Dissecting impulsivity and its relationships to drug addictions. Annals of the New York Academy of Sciences 1327:1\u201326\"}),/*#__PURE__*/e(\"p\",{children:\"11. Bosker WM, Neuner I, Shah JN (2017) The role of impulsivity in psychostimulant- and stress-induced dopamine release: Review of human imaging studies. Neuroscience & Biobehavioral Reviews 78:82\u201390\"}),/*#__PURE__*/e(\"p\",{children:\"12. Kekic M, McClelland J, Bartholdy S, Chamali R, Campbell IC, Schmidt U (2019) Bad Things Come to Those Who Do Not Wait: Temporal Discounting Is Associated With Compulsive Overeating, Eating Disorder Psychopathology and Food Addiction. Frontiers Psychiatry 10:978\"}),/*#__PURE__*/e(\"p\",{children:\"13. Sch\\xfcller CB, Kuhn J, Jessen F, Hu X (2019) Neuronal correlates of delay discounting in healthy subjects and its implication for addiction: an ALE meta-analysis study. Am J Drug Alcohol Abus 1\u201316\"})]});export const richText6=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: PTSD and Nutrition - Building Resilience Through Food \"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the relationship between PTSD and eating behaviors, and nutrition's role in recovery. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"PTSD symptoms can significantly impact eating patterns\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Trauma response varies based on available resilience resources\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Ultra-processed foods often become a coping mechanism\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Hypervigilance can interfere with seeking nutritional help\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Building resilience requires both biological and social support\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition emphasizes the importance of:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Using nutrition to reduce inflammation and support healing\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Developing positive, compassionate food language\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Combining nutrition work with mental health support\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Building gut health to support mental wellness\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that effective PTSD treatment should include nutrition strategies that build resilience while addressing trauma-related eating behaviors.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed insights into PTSD treatment and nutritional approaches]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Plant growing through cement representing resilience\",className:\"framer-image\",height:\"1305\",src:\"https://framerusercontent.com/images/vXoB6kgggCzYHZi6XRATF2AOsQ.jpg?scale-down-to=1024\",style:{aspectRatio:\"3432 / 2610\"},width:\"1716\"}),/*#__PURE__*/t(\"p\",{children:[\"Post-Traumatic Stress Disorder (PTSD) is a potential consequence of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/early-life-adversity-and-long-term-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"childhood adversity\"})}),\" known to have a wide range of impacts on an individual\u2019s life course trajectory. Trauma (distinct from PTSD) is a lived experience and not a clinical disorder. Complex PTSD describes the impact of repeated trauma over months and years, rather than a single \u201Cevent.\u201D\"]}),/*#__PURE__*/e(\"p\",{children:\"PTSD is diagnosed when symptoms such as hypervigilance, avoidance, dissociation, anxiety, anhedonia, sleep disturbance, and intrusive thoughts are present. PTSD has been strongly correlated with multiple forms of disordered eating [1, 2]. We have helped many people find recovery by building up both biological and social mechanisms of resilience.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"The Effects on PTSD Without Resilience\"}),/*#__PURE__*/e(\"p\",{children:\"Although some traumatized children develop trauma-related psychopathology, others do not [3], which supports the concept of resilience among certain individuals. A person\u2019s response to traumatic experiences, particularly given a lack of resources to process such experiences (i.e., resilience), may facilitate unhealthy coping through substance use, which may increase the risk for new traumatizing experiences.\"}),/*#__PURE__*/t(\"p\",{children:[\"It is also common for this substance to be \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/ultra-processed-food-individual-vs-population-health-perspectives\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"ultra-processed foods\"})}),\" rather than alcohol or illicit drugs, which can lead to dieting behaviors and the internalization of weight stigma, which can present new stressors that exacerbate ill-health [4]. Fortunately, there are treatment options.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"Compared to individuals without a diagnosis, those with symptoms of PTSD were more likely to assess the risk for aversive events as higher [5], often referred to as threat vigilance. Being hypervigilant to threats can impair social ties and may impact one\u2019s perception of social support [6]. PTSD can impair help-seeking behavior and thereby hinder resilience resources. It is not uncommon that individuals with PTSD are less likely to seek help, particularly with eating behavior. Seeking help with nutrition can feel very sensitive, so it is critical to find \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/trauma-informed-nutrition-therapy\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"providers who \u201Cget it.\u201D\"})}),\"\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"We get it.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"At Wise Mind Nutrition, \",/*#__PURE__*/e(\"strong\",{children:\"we use nutrition and wellness as a pathway to building resilience\"}),\". This can include eating in ways known to reduce inflammation (high in fibers and \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/polyphenols-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"polyphenols\"})}),\" for gut health), thinking about food and bodies in ways (and with new language) that are positive and compassionate, as well as finding sources of social support. PTSD symptoms can be very difficult therefore it is wise to invest in \",/*#__PURE__*/e(n,{href:\"https://youtu.be/NU-TCESnd50\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"resilience resources\"})}),\". Are you here for it?\"]}),/*#__PURE__*/t(\"p\",{children:[\"Nutrition work can be a perfect complement to working with a mental health professional. The work can include \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/the-how-of-it-mindful-and-soulful-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"mindful eating practices\"})}),\", body image work, and the integration of contemplative practices such as \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/yoga-for-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"yoga.\"})}),\" Minimizing disordered eating patterns while simultaneously improving \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/gut-health-and-bacterial-diversity\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"bacterial diversity\"})}),\" in the gut has not yet become mainstream in the United States. But the time for nutrition-based interventions to improve mental health has come\u2026\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Brewerton TD, Gavidia I, Suro G, Perlman MM (2022) Eating disorder onset during childhood is associated with higher trauma dose, provisional PTSD, and severity of illness in residential treatment. Eur Eat Disord Rev. https://doi.org/10.1002/erv.2892\"}),/*#__PURE__*/e(\"p\",{children:\"2. Brewerton TD, Perlman MM, Gavidia I, Suro G, Genet J, Bunnell DW (2020) The association of traumatic events and posttraumatic stress disorder with greater eating disorder and comorbid symptom severity in residential eating disorder treatment centers. Int J Eat Disorder. https://doi.org/10.1002/eat.23401\"}),/*#__PURE__*/e(\"p\",{children:\"3. Danese A (2020) Annual Research Review: Rethinking childhood trauma\u2010new research directions for measurement, study design and analytical strategies. J Child Psychol Psyc 61:236\u2013250\"}),/*#__PURE__*/e(\"p\",{children:\"4. Wiss DA, Avena N, Gold M (2020) Food Addiction and Psychosocial Adversity: Biological Embedding, Contextual Factors, and Public Health Implications. Nutrients 12:3521\"}),/*#__PURE__*/e(\"p\",{children:\"5. Thome J, Hauschild S, Koppe G, et al (2018) Generalisation of fear in PTSD related to prolonged childhood maltreatment: an experimental study. Psychol Med 48:2223\u20132234\"}),/*#__PURE__*/e(\"p\",{children:\"6. Hawkley LC, Cacioppo JT (2018) Perceived Social Isolation: Social Threat Vigilance and Its Implications for Health. The Oxford Handbook of Social Neuroscience. https://doi.org/10.1093/oxfordhb/9780195342161.013.0050\"})]});export const richText7=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(i,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/BA7LOiUBzQA\"})})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: The Biopsychosocial Model of Health\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the integrated biopsychosocial model of health and disease, highlighting:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The model's origins and importance in healthcare\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"How it differs from traditional biomedical approaches\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Its application in nutrition and mental health\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The biopsychosocial model considers biological, psychological, and social factors in health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"It's based on General Systems Theory, emphasizing interconnectedness\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"This approach bridges science and humanism in medicine\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"It's particularly relevant for complex issues like eating disorders and food addiction\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition emphasizes:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Using a biopsychosocial approach in nutrition education and treatment\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Considering the biological impacts of nutrition alongside psychological and social factors\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The importance of this model in addressing issues like binge eating disorder and weight stigma\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that while widely recognized, true integration of the biopsychosocial model in healthcare is still a work in progress.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth explanations of the model's components and its implications for health and nutrition]\"}),/*#__PURE__*/e(\"img\",{alt:\"Biopsychosocial approach to understanding health\",className:\"framer-image\",height:\"1000\",src:\"https://framerusercontent.com/images/3w1hAw4URJkiDGRvLQ39YeySj4g.jpeg\",srcSet:\"https://framerusercontent.com/images/3w1hAw4URJkiDGRvLQ39YeySj4g.jpeg?scale-down-to=512 512w,https://framerusercontent.com/images/3w1hAw4URJkiDGRvLQ39YeySj4g.jpeg?scale-down-to=1024 1024w,https://framerusercontent.com/images/3w1hAw4URJkiDGRvLQ39YeySj4g.jpeg 2000w\",style:{aspectRatio:\"2000 / 2000\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"Health is not simply about biology, which is in many ways structured by an individual\u2019s psychology and the societal context. George Engel, an American internist and psychiatrist, advocated for physicians to evaluate all the potential factors contributing to illness, as well as the experience of being a patient. This model is used in fields such as health psychology, functional medicine, and increasingly in mental health.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Engel\u2019s Biopsychosocial model (1977) proposed an update to the prevalent biomedical model at that time to include psychosocial components of illness, with the hope of creating better patient understanding and care [1,2]. Reductionistic medical models assume only physiological processes are causally relevant. The biopsychosocial model is seen as a patient-centered model that incorporates a broader context, to reflect the social responsibilities of disciplines such as psychiatry. How important!\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"A Holistic Approach To Health\"}),/*#__PURE__*/t(\"p\",{children:[\"The biopsychosocial model is grounded in General Systems Theory, which contends that all levels of organization are linked to one another in a hierarchical relationship: changes in one level affect changes in others [1]. General Systems Theory orders the world into a hierarchy from the most elementary particles to the individual person, to social phenomenon, and the universe. \",/*#__PURE__*/e(\"strong\",{children:\"Everything is connected!\"})]}),/*#__PURE__*/t(\"p\",{children:[\"The primary strength of the biopsychosocial model is the effort to investigate the multilevel interactions that contribute to health and illness. This includes genetic susceptibility, harmful biological exposures, childhood and adolescent experiences, socioeconomic status, personality, acute stress and chronic stress, lifestyle behaviors, social networks, and their combined effects on physiological functioning [3]. \",/*#__PURE__*/e(\"strong\",{children:\"We need to look at everything!\"})]}),/*#__PURE__*/t(\"p\",{children:[\"The biopsychosocial model provided the groundwork for the intersystem communication among the neural, immune, and endocrine systems in the context of psychopathology and related outcomes. The biopsychosocial framework has been referred to as a \u201Crevolution\u201D bridging science and humanism while recognizing that medicine has been slow to incorporate psychosocial components such as emotions, family, and community contexts [4]. While it is common knowledge that both illness and health result from interactions between biological, psychological, and social factors, true integration has not been achieved [5]. \",/*#__PURE__*/e(\"strong\",{children:\"Our goal is to achieve that integration.\"})]}),/*#__PURE__*/t(\"p\",{children:[\"At Wise Mind Nutrition, we utilize a biopsychosocial model in our nutrition education and transformational treatment program. We emphasize the biological impact of nutrition on the body, and the psychology of eating behavior, all viewed from the lens of the broader social and environmental context. This approach is critical to recovery from \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/how-to-reboot-health-and-mindset-after-binge\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"binge eating disorder\"})}),\", where discussions about weight stigma and weight bias at the societal level are critical.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"Nutrition is the perfect example of a biopsychosocial discipline, particularly at the intersection of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/differences-between-addictions-and-Eating-disorders\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"eating disorders and food addiction\"})}),\". We are here to advance this field forward and help people to understand nutrition in a new (and long overdue) way. Join the revolution and find innovative ways to reduce chronic stress and improve your mood and relationship with food.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Engel GL (1977) The need for a new medical model: a challenge for biomedicine. Science. https://doi.org/10.1521/pdps.2012.40.3.377\"}),/*#__PURE__*/e(\"p\",{children:\"2. Engel G (1980) The clinical application of the biopsychosocial model. American Journal of Psychiatry 137:535\u2013544\"}),/*#__PURE__*/e(\"p\",{children:\"3. Novack D, Cameron O, Epel E, Ader R, Waldstein S, Levenstein S, Antoni M, Wainer A (2007) Psychosomatic Medicine: The Scientific Foundation of the Biopsychosocial Model. Academic Psychiatry 31:388\u2013401\"}),/*#__PURE__*/e(\"p\",{children:\"4. Smith RC (2002) The biopsychosocial revolution. Journal of General Internal Medicine 17:309\u2013310\"}),/*#__PURE__*/e(\"p\",{children:\"5. Wade DT, Halligan PW (2017) The biopsychosocial model of illness: a model whose time has come. Clinical Rehabilitation 31:995\u20131004\"})]});export const richText8=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Early Life Adversity and Mental Health \"}),/*#__PURE__*/e(\"p\",{children:\"This article examines how Adverse Childhood Experiences (ACEs) impact long-term health outcomes. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"ACEs contribute to 40% of depression and 30% of anxiety cases\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Toxic stress during development affects brain circuitry and health behaviors\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Effects can persist across generations creating cycles of adversity\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Impact occurs across all socioeconomic groups\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Prevention and resilience-building are key intervention strategies\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition emphasizes the importance of:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Taking a trauma-informed approach to nutrition\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Building resilience through dietary support\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Using non-stigmatizing, supportive language\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Avoiding triggering interventions\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that while early adversity has lasting impacts, proper nutrition can play a vital role in building resilience and breaking cycles of trauma.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for comprehensive research on ACEs and their intergenerational effects]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Troubled teen crosses arms during a therapy session\",className:\"framer-image\",height:\"1944\",src:\"https://framerusercontent.com/images/2HiORhv2Yonndk9nGZuVLxObk.jpg?scale-down-to=1024\",style:{aspectRatio:\"6912 / 3888\"},width:\"3456\"}),/*#__PURE__*/t(\"p\",{children:[\"Early life adversity exposing vulnerable individuals to potential harm during the first 18 years of life increases the risk for a wide range of adverse physical and mental health outcomes. Toxic stress during critical periods of development can disrupt brain circuitry and other regulatory systems in ways that negatively influence health behaviors later in life. One example of adverse health behaviors is \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/body-image-and-disordered-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"disordered eating\"})}),\" [2] which can lead to \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/adverse-childhood-experiences-and-adult-obesity\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"increasing BMIs over the life course\"})}),\" [3] as well as increase the risk for \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/considering-dietary-restraint-during-nutritional-treatment\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"restrictive eating disorders\"})}),\" [4].\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Adverse Childhood Experiences\"}),/*#__PURE__*/t(\"p\",{children:[\"The most well-known forms of early life adversity are \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/adverse-childhood-experience-measurement\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Adverse Childhood Experience (ACEs)\"})}),\" [5], which traditionally include the categories of childhood maltreatment (emotional abuse, physical abuse, sexual abuse, emotional and physical neglect) and household dysfunction (mother treated violently, household substance abuse, household mental illness, incarcerated household member, and parental separation or divorce).\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"While the original ACE measure captures specific exposures in the household, several expanded ACEs have been operationalized, such as low socioeconomic status (SES), single-parent home, parents always arguing, exposure to community violence, the experience of discrimination/racism, peer victimization/bullying, and below-average grades.\"}),/*#__PURE__*/t(\"p\",{children:[\"ACEs have been shown to associate with nonspecific risk for a wide range of adverse mental health conditions across all socioeconomic groups. It has been suggested that while people are made vulnerable to mental illness by deep-rooted poverty, \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/food-insecurity-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"food insecurity\"})}),\", social inequality, and discrimination, mental health disorders affect everyone, not only the poorest or most disadvantaged [6]. Thus, ACEs can also be viewed as a psychosocial risk factor impacting mental health independent of other social patterns (e.g., among those with higher SES).\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"ACE\u2019s and Mental Health\"}),/*#__PURE__*/t(\"p\",{children:[\"According to a recent meta-analysis, ACEs contributed to about 40% of depression cases and 30% of anxiety cases [8]. It has also been established that outcomes associated with multiple ACEs such as\",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/trauma-and-addictions\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\" \"})}),\"illicit drug use and mental health disorders can increase the risk for ACEs in the next generation, indicating intergenerational effects that can fasten families into cycles of adversity and disadvantage [9]. Links between \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/trauma-and-addictions\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"trauma and addictions\"})}),\" of various kinds have gotten a lot of attention in the popular press. Is it time to break the cycle?\"]}),/*#__PURE__*/e(\"p\",{children:\"In summary, life experiences during developmental periods can have a profound impact on adult health. Prolonged activation of the fight or flight response can affect brain architecture and lead to various mental health outcomes, most notably substance use disorder. However, it is possible to build up a positive stress response, but it takes time and deliberate effort. However, it does not need to be expensive.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Challenges faced by children that may have once been viewed as \u201Charmless\u201D are increasingly understood as capable of influencing later health. The saying \u201Cwhat doesn\u2019t kill you makes you stronger\u201D is not always the case. The sequela of childhood adversity can be enduring over the lifespan, which is particularly concerning given that many exposures can be prevented. When childhood adversity cannot be prevented, we should invest our energy and resources into bolstering resilience resources. Did you know that nutrition can and should be a part of that process?\"}),/*#__PURE__*/t(\"p\",{children:[\"At Wise Mind Nutrition, our aim is to provide \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/trauma-informed-nutrition-therapy\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"trauma-informed recovery-affirming care\"})}),\" that always considers the potential difficulties faced by survivors of trauma. This approach focuses on the strengths of the individual and uses language that is supportive and non-stigmatizing. We are here to phase out the nutrition interventions that are triggering and build up some \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/post-traumatic-stress-disorder-and-resilience\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"resilience\"})}),\" together, one bite at a time!\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Garner AS, Shonkoff JP, Siegel BS, Dobbins MI, Earls MF, Garner AS, McGuinn L, Pascoe J, Wood DL (2012) Early Childhood Adversity, Toxic Stress, and the Role of the Pediatrician: Translating Developmental Science Into Lifelong Health. Pediatrics 129:e224\u2013e231\"}),/*#__PURE__*/e(\"p\",{children:\"2. Wiss DA, Avena N, Gold M (2020) Food Addiction and Psychosocial Adversity: Biological Embedding, Contextual Factors, and Public Health Implications. Nutrients 12:3521\"}),/*#__PURE__*/e(\"p\",{children:\"3. Wiss DA, Brewerton TD (2020) Adverse Childhood Experiences and Adult Obesity: A Systematic Review of Plausible Mechanisms and Meta-Analysis of Cross-Sectional Studies. Physiol Behav 112964\"}),/*#__PURE__*/e(\"p\",{children:\"4. Wiss DA, Brewerton TD, Tomiyama AJ (2021) Limitations of the protective measure theory in explaining the role of childhood sexual abuse in eating disorders, addictions, and obesity: an updated model with emphasis on biological embedding. Eat Weight Disord - Stud Anorexia Bulimia Obes 1\u201319\"}),/*#__PURE__*/e(\"p\",{children:\"5. Felitti VJ, Anda RF, Nordenberg D, Williamson DF, Spitz AM, Edwards V, Koss MP, Marks JS (1998) Relationship of Childhood Abuse and Household Dysfunction to Many of the Leading Causes of Death in Adults The Adverse Childhood Experiences (ACE) Study. Am J Prev Med 14:245\u2013258\"}),/*#__PURE__*/e(\"p\",{children:\"6. Allen J, Balfour R, Bell R, Marmot M (2014) Social determinants of mental health. International Review of Psychiatry 26:392\u2013407\"}),/*#__PURE__*/e(\"p\",{children:\"7. Sederer LI (2016) The Social Determinants of Mental Health. Psychiatric Services 67:234\u2013235\"}),/*#__PURE__*/e(\"p\",{children:\"8. Bellis MA, Hughes K, Ford K, Rodriguez G, Sethi D, Passmore J (2019) Life course health consequences and associated annual costs of adverse childhood experiences across Europe and North America: a systematic review and meta-analysis. Lancet Public Heal. https://doi.org/10.1016/s2468-2667(19)30145-8\"}),/*#__PURE__*/e(\"p\",{children:\"9. Hughes K, Bellis MA, Hardcastle KA, Sethi D, Butchart A, Mikton C, Jones L, Dunne MP (2017) The effect of multiple adverse childhood experiences on health: a systematic review and meta-analysis. The Lancet Public health 2:e356\u2013e366\"})]});export const richText9=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(i,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/RXNc3RPGbuE\"})})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Building Resilience for Recovery\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the concept of resilience and its role in recovery from trauma and adversity. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Resilience is a dynamic process, not a fixed trait\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Early life stress can sometimes strengthen resistance to later adversity\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Childhood trauma generally decreases resilience\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Community factors play a crucial role in building resilience\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Resilience involves multiple biological, psychological, social, and ecological systems\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Supportive relationships and community resources are vital for resilience\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Lifestyle interventions, including nutrition, can contribute to resilience\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"More research is needed on how resilience factors buffer trauma's impact\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition emphasizes:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The importance of nutrition in building resilience\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Using food to improve mood and brain health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Developing strategies to stop stress eating\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Celebrating recovery as part of the healing process\"})})]}),/*#__PURE__*/e(\"p\",{children:'The article highlights that while trauma can hinder resilience, various factors can help individuals \"bounce back\" and adapt to challenges.'}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth explanations of resilience factors and scientific references]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Resilience text written on road with arrow\",className:\"framer-image\",height:\"1345\",src:\"https://framerusercontent.com/images/ppN1960JdQFEndTXSGGnVhqgEaU.jpg?scale-down-to=1024\",style:{aspectRatio:\"4500 / 2691\"},width:\"2250\"}),/*#__PURE__*/e(\"p\",{children:\"Early contributions to resilience concepts came from Michael Rutter [1\u20134] who described a \u201Csteeling effect\u201D where the experience of stress or adversity can sometimes strengthen resistance to later-life stress [5]. Some people just tend to \u201Cbounce back\u201D easier than others.\"}),/*#__PURE__*/t(\"p\",{children:[\"Resilience starts with the assumption that given the same dose of stress, trauma, or adversity, there will always be marked heterogeneity in response [6]. In some cases, appropriate experience in adult life can counter the effects of life stressors. Have you found \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/contemplative-practices-to-cultivate-awareness-with-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"activities that counteract stress and adversity?\"})})]}),/*#__PURE__*/e(\"p\",{children:\"Resilience is best understood as the process of multiple biological, psychological, social, and ecological systems interacting in ways that help individuals to regain, sustain, or improve their mental well-being when challenged by one or more risk factors [7]. Are you here for it?\"}),/*#__PURE__*/t(\"p\",{children:[\"Resilience is a dynamic process (not a trait) that operates through the lifespan- before, during, and after adversity. It encompasses several interacting features, including emotion regulation abilities, flexibility, coping strategies, health behaviors, self-esteem, prosocial skills, and a positive outlook. Mental health resilience describes the process of effective adaptation, naturally linked to the question of preventing stress-related disorders. Prevention is key, particularly given the known links between \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/trauma-and-addictions\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"trauma and addictions\"})}),\".\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"Most research suggests that childhood adversity hinders resilience. Among 14-year-olds exposed to trauma, there were significantly lower levels of resilience factors compared to those unexposed [8]. Among children ages 6-17, \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/early-life-adversity-and-long-term-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"adverse childhood experiences\"})}),\" decrease resilience in a dose-dependent manner after controlling for child, family, and community factors [9].\"]}),/*#__PURE__*/t(\"p\",{children:[\"The importance of socio-contextual factors (e.g., supportive relations, and community resources) continues to emerge in resilience literature [10, 11]. Community-level resilience factors can include neighborhood safety, neighborhood amenities (e.g., libraries, parks), access to mentorship, and others. Actions that strengthen community resilience assets may partially offset the immediate harms of traumatic experiences [12]. This concept is often referred to as \u201C\",/*#__PURE__*/e(n,{href:\"https://youtube.com/shorts/AhTtVuAodA4?feature=share\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"community health\"})}),\"\u201D which is finally starting to receive the attention it deserves!\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"More research is needed to understand mechanisms by which resilience factors buffer the impact of trauma on mental health, and how this may vary across different sociodemographic groups. Meanwhile, nutrition interventions as part of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/anxiety-and-lifestyle-medicine\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"lifestyle medicine\"})}),\" contribute to self-efficacy and have a wide range of biological benefits to resilience. Wise Mind Nutrition is here to help you find your \u201Cbounce back,\u201D show how to stop stress eating, eat \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/best-foods-brain-health-mood\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"food for mood and brain health\"})}),\", and most importantly, celebrate your recovery with you!\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Rutter M (1985) Resilience in the Face of Adversity. Brit J Psychiat 147:598\u2013611\"}),/*#__PURE__*/e(\"p\",{children:\"2. Rutter M (1987) Psychosocial Resilience and Protective Mechanisms. Am J Orthopsychiat 57:316\u2013331\"}),/*#__PURE__*/e(\"p\",{children:\"3. Rutter M (1993) Resilience: Some conceptual considerations. J Adolescent Health 14:626\u2013631\"}),/*#__PURE__*/e(\"p\",{children:\"4. Rutter M (1995) Psychosocial Adversity: Risk, Resilience & Recovery. South Afr J Child Adolesc Ment Heal 7:75\u201388\"}),/*#__PURE__*/e(\"p\",{children:\"5. Rutter M (2006) Implications of Resilience Concepts for Scientific Understanding. Ann Ny Acad Sci 1094:1\u201312\"}),/*#__PURE__*/e(\"p\",{children:\"6. Rutter M (2011) Resilience: causal pathways and social ecology. In: The Social Ecology of Resilience, A Handbook of Theory and Practice. Springer Science+Business Media, pp 33\u201342\"}),/*#__PURE__*/e(\"p\",{children:\"7. Ungar M, Theron L (2019) Resilience and mental health: how multisystemic processes contribute to positive outcomes. Lancet Psychiatry. https://doi.org/10.1016/s2215-0366(19)30434-1\"}),/*#__PURE__*/e(\"p\",{children:\"8. Fritz J, Fried EI, Goodyer IM, Wilkinson PO, Harmelen A-L van (2018) A Network Model of Resilience Factors for Adolescents with and without Exposure to Childhood Adversity. Sci Rep-uk 8:15774\"}),/*#__PURE__*/e(\"p\",{children:\"9. Heard-Garris N, Davis MM, Szilagyi M, Kan K (2018) Childhood adversity and parent perceptions of child resilience. BMC Pediatrics 18:204\"}),/*#__PURE__*/e(\"p\",{children:\"10. Bonanno GA, Mancini AD (2008) The Human Capacity to Thrive in the Face of Potential Trauma. Pediatrics 121:369\u2013375\"}),/*#__PURE__*/e(\"p\",{children:\"11. Woods-Jaeger BA, Cho B, Sexton CC, Slagel L, Goggin K (2018) Promoting Resilience: Breaking the Intergenerational Cycle of Adverse Childhood Experiences. Health Education & Behavior 45:772\u2013780\"}),/*#__PURE__*/e(\"p\",{children:\"12. Bellis MA, Hughes K, Ford K, Hardcastle KA, Sharp CA, Wood S, Homolova L, Davies A (2018) Adverse childhood experiences and sources of childhood resilience: a retrospective study of their combined relationships with child health and educational attendance. BMC Public Health 18:792\"})]});export const richText10=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Trauma's Biological Impact - Understanding Inflammation \"}),/*#__PURE__*/e(\"p\",{children:\"This article examines how trauma and early life stress affect immune function and inflammation. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Early life adversity creates lasting changes in immune system function\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Trauma exposure increases inflammatory markers in the body\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:'Chronic stress accumulates as \"allostatic load\" over time'})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Inflammation affects brain reward and threat processing\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Gut health plays crucial role in trauma-related inflammation\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition emphasizes the importance of:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Using anti-inflammatory nutrition to support healing\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Taking a trauma-informed approach to dietary changes\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Implementing lifestyle medicine strategies\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Understanding biological impacts of stress\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that effective trauma recovery requires addressing inflammation through nutrition while maintaining a trauma-informed perspective.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed research on inflammation pathways and healing strategies]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Concept of brain inflammation in prefrontal cortex\",className:\"framer-image\",height:\"2000\",src:\"https://framerusercontent.com/images/OjnLvRIygT5wEpDHR7b8rMfdGSk.jpg?scale-down-to=1024\",style:{aspectRatio:\"6000 / 4000\"},width:\"3000\"}),/*#__PURE__*/t(\"p\",{children:[\"The immune system regulates the inflammatory cascade. Immune dysregulation may be one pathway that explains the link between \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/early-life-adversity-and-long-term-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"early life adversity\"})}),\" and elevated rates of morbidity and mortality. Early life immune activation sensitizes traumatized individuals to the effects of subsequent stressors [1]. Thus, greater stress sensitivity resulting from early life adversity may put people at greater risk for multiple forms of immune dysregulation [2].\"]}),/*#__PURE__*/e(\"p\",{children:\"Specifically, epigenetic changes following early life adversity have been proposed to increase the production of monocytes and macrophages with strong pro-inflammatory tendencies [3]. Along with many other roles, these immune cells are a primary source of cytokines, which are immunomodulating agents. Common examples include interleukins (IL) and tumor necrosis factors (TNF). Did you know that targeted nutrition interventions can significantly reduce inflammation? Be here for it.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"In a meta-analysis of 36 studies, trauma exposure was associated with elevated levels of C-reactive Protein (CRP), IL-1-beta, IL-6, and TNF-\u03B1 [4]. In this report, the presence of psychiatric symptoms was a significant predictor of increased effect sizes for IL-1-beta and IL-6. In a New Zealand birth cohort followed for 32 years, maltreated children had graded increases in the risk for clinically relevant CRP 20 years later, independent of co-occurring early life risks, stress in adulthood, smoking, and physical activity [5].\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Allostatic Load\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Early stress research by Bruce McEwen identified \u201Callostatic load\u201D\\xa0 as the cost of chronic exposure from repeated environmental challenges, as a biological mechanism leading to a wide range of diseases [6]. A later definition described allostatic load as the \u201Cprice of adaption that can lead to disease over long periods\u201D [7]. Social environments have major impacts on human physiology by influencing the process of adaptation or allostasis.\"}),/*#__PURE__*/e(\"p\",{children:\"In a longitudinal study from Scotland, higher allostatic load scores were not associated with an increased risk of all-cause mortality after five years however became significant after ten [8], highlighting how such impacts can accrue gradually over time. These investigators also found that allostatic load was not associated with specific causes of death, suggesting broad wear and tear across multiple physiological systems. To corroborate these findings, a longitudinal study of adults showed that those who experienced any type of abuse in childhood demonstrated steeper rises in inflammation over time [9].\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Inflammation and the Brain\"}),/*#__PURE__*/t(\"p\",{children:[\"Prolonged influences on the biological stress system during development may increase individual susceptibility to later mental health disorders. Several recent reviews have proposed that \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/the-blood-brain-barrier-and-neuroinflammation\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"gut-based immune responses\"})}),\" leading to inflammation are likely to play a role in altered reward processing and reactivity, suggesting a potential role of neuroinflammation in both depression and addictions [10\u201312]. More specifically, inflammatory mediators can act on cortico-amygdala (threat) and cortico-basal ganglia (reward) circuitries in a manner that predisposes individuals to self-medicating behaviors such as smoking and drug use [13].\"]}),/*#__PURE__*/t(\"p\",{children:[\"Management of stress responses in the body can be improved through \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/contemplative-practices-to-cultivate-awareness-with-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"contemplative practices\"})}),\". As we have outlined in this article, chronic stress can have strong biological causes and consequences. Improvements across multiple biological body systems can be achieved through lifestyle medicine approaches such as intentional movement, and eating patterns higher in fruits and vegetables and \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/omega-3-fatty-acids-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"omega-3 fatty acids\"})}),\". Because of the adverse behavioral consequences of trauma, it could be argued that gut health is public health!\\xa0\\xa0\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Trauma-Informed Nutrition\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"At Wise Mind Nutrition, we utilize the latest science on anti-inflammatory eating to offset the potential harms of stress, trauma, and adversity. Our recommendations are designed to support your immune system to foster the healing process. We believe in healing and our experience suggests that gut-based nutrition interventions can be a critical part of that. The language that we use is also \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/trauma-informed-nutrition-therapy\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"trauma-informed\"})}),\". Is it time to start the healing process?\"]}),/*#__PURE__*/e(\"p\",{children:\"Trauma-informed nutrition is the here and now. This approach recognizes how trauma impacts multiple body systems and uses food as part of the healing process. It also recognizes the strengths of the individual and makes sure that interventions are appropriate and not triggering. Nutrition can be deliberate and intentional without being too complicated or associated with pass/fail approaches. This is the essence of Wise Mind Nutrition.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Danese A, Lewis SJ (2017) Psychoneuroimmunology of Early-Life Stress: The Hidden Wounds of Childhood Trauma? Neuropsychopharmacol 42:99\u2013114\"}),/*#__PURE__*/e(\"p\",{children:\"2. Fagundes CP, Glaser R, Kiecolt-Glaser JK (2013) Stressful early life experiences and immune dysregulation across the lifespan. Brain Behav Immun 27:8\u201312\"}),/*#__PURE__*/e(\"p\",{children:\"3. Miller GE, Chen E, Parker KJ (2011) Psychological stress in childhood and susceptibility to the chronic diseases of aging: Moving toward a model of behavioral and biological mechanisms. Psychological Bulletin 137:959\u2013997\"}),/*#__PURE__*/e(\"p\",{children:\"4. Tursich M, Neufeld RWJ, Frewen PA, Harricharan S, Kibler JL, Rhind SG, Lanius RA (2014) Association of trauma exposure with proinflammatory activity: a transdiagnostic meta-analysis. Transl Psychiat 4:e413\u2013e413\"}),/*#__PURE__*/e(\"p\",{children:\"5. Danese A, Pariante CM, Caspi A, Taylor A, Poulton R (2007) Childhood maltreatment predicts adult inflammation in a life-course study. Proc National Acad Sci 104:1319\u20131324\"}),/*#__PURE__*/e(\"p\",{children:\"6. McEwen BS, Stellar E (1993) Stress and the Individual: Mechanisms Leading to Disease. Archives of Internal Medicine 153:2093\u20132101 7. McEwen BS (1998) Stress, Adaptation, and Disease: Allostasis and Allostatic Load. Annals of the New York Academy of Sciences 840:33\u201344\"}),/*#__PURE__*/e(\"p\",{children:\"8. Robertson T, Beveridge G, Bromley C (2017) Allostatic load as a predictor of all-cause and cause-specific mortality in the general population: Evidence from the Scottish Health Survey. Plos One 12:e0183297\"}),/*#__PURE__*/e(\"p\",{children:\"9. Renna ME, Peng J, Shrout MR, Madison AA, Andridge R, Alfano CM, Povoski SP, Lipari AM, Malarkey WB, Kiecolt-Glaser JK (2020) Childhood abuse histories predict steeper inflammatory trajectories across time. Brain Behav Immun. https://doi.org/10.1016/j.bbi.2020.11.012\"}),/*#__PURE__*/e(\"p\",{children:\"10. Dooley LN, Kuhlman KR, Robles TF, Eisenberger NI, Craske MG, Bower JE (2018) The role of inflammation in core features of depression: Insights from paradigms using exogenously-induced inflammation. Neurosci Biobehav Rev 94:219\u2013237\"}),/*#__PURE__*/e(\"p\",{children:\"11. Fung TC, Olson CA, Hsiao EY (2017) Interactions between the microbiota, immune and nervous systems in health and disease. Nat Neurosci 20:145\u2013155\"}),/*#__PURE__*/e(\"p\",{children:\"12. Kohno M, Link J, Dennis LE, McCready H, Huckans M, Hoffman WF, Loftis JM (2019) Neuroinflammation in addiction: A review of neuroimaging studies and potential immunotherapies. Pharmacol Biochem Behav 179:34\u201342\"}),/*#__PURE__*/e(\"p\",{children:\"13. Nusslock R, Miller GE (2016) Early-Life Adversity and Physical and Emotional Health Across the Lifespan: A Neuroimmune Network Hypothesis. Biological Psychiatry 80:23\u201332\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]})]});\nexport const __FramerMetadata__ = {\"exports\":{\"richText5\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText10\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText8\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText7\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText2\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText4\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText1\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText6\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText9\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText3\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"__FramerMetadata__\":{\"type\":\"variable\"}}}"],
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