In pursuit of an anti-cancer lifestyle in the hope of dodging the bullet that took both of my parents too young, I experienced the double gift of a boost to my physical health and a change in my motivation levels, mental acuity and frankly, happiness. I candidly accept that fear was a huge motivator for me. Thankfully, the burgeoning field of nutritional psychology is beginning to acknowledge the role our food choices play in our brain and mental health.
In order to delve deeper into the latest research, I undertook a training through Cornell University in the USA. Based on decades of research into the various mechanisms that lead to chronic diseases including heart disease, diabetes and cancer, they have discovered those foods which can promote disease and those that can prevent and even heal.
I have spent a good deal of time talking to people who have made similar changes to their eating habits as I have and who have experienced the same holistic transformation – after which, it is hard to go back to old habits. However, I have to say that I have encountered far more people who struggle with the simple decision to eat for health. This has been really intriguing and it has prompted me to explore the psychology behind their apparent resistance.
The following presentation is the result of extensive reading, discussion with fellow followers of the plant based way of eating and engagement with many who have either tried or failed to make the changes. It aims to unpack the reasons why eating for health can be so hard.
Awareness/Advice
Notwithstanding an impressive amount of research strongly supporting the notion that eating highly, nutritious food including whole grains, beans, onions, mushrooms, berries and seeds, can super-charge the body’s own cancer fighting mechanisms, nutrition is still not automatically part of the student doctors’ training. This makes it very difficult for many GPs to appropriately advise their patients. Sadly, many informed doctors, nurses, dieticians and therapists often have a less than ideal diet themselves and may feel hypocritical or even cruel asking their patient to ‘be good’ when they struggle to make healthy food choices themselves.
In the meantime, hospital rooms turn into veritable tuck shops as friends and family seek to offer some comfort to their sick friend or family member. How well we have learned to link sugar and happiness, chocolate and comfort, fizzy drinks with refreshment. It doesn’t help one bit if the hospital staff suggest ‘it doesn’t matter what you eat’. Would this behaviour change if they were aware that these foods have possibly contributed to their loved one’s sickness and this message was corroborated by the doctors?
Some light is on the horizon with the news that the British Dietetics Association has recently included a section on its website describing what constitutes a whole food plant based diet and stating, “well planned plant based diets can support healthy living at every age and stage.” The sooner the message gets through to health professionals and their patients, the sooner they can make simple changes that will help their physical and mental recovery and feel less of a helpless victim.
On this point, I would highly recommend your reading The China Study by T. Colin Campbell, The Pleasure Trap by Professor Doug Lisle, Fast Food Genocide by Dr Joel Furhman and Undo It by Dean and Ann Ornish. The breadth and depth of information contained in these books is compelling, fascinating and ultimately very empowering. However, be warned, once you become fully aware of the facts and feel better having implemented them, you may feel compelled to share the message with friends and family, and it is not always welcome.
Take-away message: healthy, whole, living foods lead to healthy bodies: processed and dead foods lead to sickness.
Apathy
Some people may feel apathetic when faced with this information. Motivation to do something proactive in the light of frightening news can come very easily to some (I think I’m in this category) but for others, negative thoughts abound from predicting failure, perhaps based on previous experience, and defeatist thinking that no amount of change will help anyway. As a therapist, it is not our role to force, cajole, guilt or frighten people into changing their behaviours. I do believe however, that we can explore their apathy and try to understand their challenges.
Guided visualisation, exploring activities they might want to try if they were well (from sport, to travel, to work, to playing with their children) might begin to open up their minds. Picturing themselves in three years time, how they will look, how healthy they will be, the clothes they will wear, how energised they will feel and how they are doing their bit for the planet, may begin to bring about a willingness to make small changes in the present that could lead to that outcome in the future.
Take-away message: It’s easier to get excited about change when you can picture the benefits to yourself, others and the world.
Avoidance
Whether short-term head-in-the-sand or long-term denial, the decision not to change one’s diet in the face of even a cancer diagnosis, could simply be a well-crafted defence mechanism designed to help them just get through the day. Let’s face it, they may feel that they have more important things to think about. Dealing with a chronic illness undoubtedly prompts real, existential distress and nobody knows quite how one would react to such news. It is entirely understandable to want to carry on as normal, or even treat oneself to that ice-cream or chocolate cake in a “I’m not going to let the disease ruin my life” act of rebellion. Indeed, for many, food might be their only pleasure as illness may have curtailed other sources and distractions – so they might want to reject any suggestion that these choices might be complicit in their illness and are a block to full recovery.
Whilst many understand that they must stop smoking or drinking – the science seems settled and doctors convey this message with consummate ease – food just isn’t the same, is it? Avoidance of pain and discomfort is a primeval instinct and one could argue that we have not developed the necessary fear response to food because, as a species, food is necessary for survival and unless it causes an immediate allergic response, it rarely causes pain. Our primal instincts have just not developed quickly enough to react to the hyper-processed food-like substances.
The temptation to think, ‘I’ll change my lifestyle when I feel a bit stronger” calls to a core belief that change will be hard and at least psychologically painful. Undoubtedly, they will miss comforting food that, temporarily, makes them feel better and putting off change gives them short-term relief from any pain.
As with any avoidant behaviour, even a baby-step in the right direction can kick start better habits. There is something to be said for easing apprehension by gently adding a green smoothy to breakfast or gradually increasing the amount of fruit and vegetables in the diet, subtly pushing the calorie rich and processed (CRAP) foods from the plate. But for the brave few who decide to go ‘cold-tofu’, the boost to energy levels, return of mental clarity, improvement in mood and loss in weight, are among the most rewarding effects – often experienced in as little as a week. These improvements then become a strong incentive to carry on and patients become less avoidant and more encouraged to continue and persist.
Take away message: Baby steps are a good start, but the bigger the change, the bigger the impact.
Addiction
The word addiction is increasingly being used in relation to food. It may seem wrong to think of food in the same way as we conceptualise smoking, drug taking or drinking. However, when you understand that much of our food is little more than a chemical construct made hyper-palatable by food scientists in laboratories, then the term addiction seems entirely appropriate. In general, people aren’t suffering with addiction to apples, carrots or spinach but they are struggling with cheese, chocolate, baked goods and meat.
Supermarkets are stocked full of brightly coloured boxed packed with chemicals that are incorporated expressly in order to ensure that the consumer comes back for more. We know that sugar, for instance, is up to 8 times more addictive than cocaine and that high fructose corn syrup (sugar’s latest incarnation), is inveigled into everything from breakfast cereals, to industrially produced baked goods to, of all things, health bars! It’s not very surprising therefore that kicking this habit takes education, determination and support.
Cutting out these often delicious, ‘food like substances’ may be challenging and withdrawal symptoms often feature as the body learns to live without chemicals on which it has learned to rely. Often, people go back to bad habits when, after three days, they begin to feel unwell and those comforting foods tempt them back. The role of gut bacteria can’t be underplayed here as it is the patient’s own particular micro-biome that has been bred on a diet of highly processed foods, that will not give up their drug of choice without a fight. The ‘die off’ can be very uncomfortable – almost as if a battle is raging in the gut. In order to win that particular battle, straightforward abstinence, as with drugs and alcohol, is the key to a quicker transition.
Helping clients to focus on the future, on a life beyond addiction when they will regain the ability to taste whole food and experience its full flavour without the taste dulling effects of highly processed sugar, salt and oil, may help provide motivation. When a client is shown real empathy to overcome the guilt and shame which may be experienced when eating habits have been explored, they can move onto a new, truly empowering pathway to health over which they have direct control. Freedom from food cravings and addiction is the aim - it is achievable and it is very liberating.
Takeaway thought: Food like substances aren’t food and can be addictive; time to go ‘cold-tofu.’
Adherence
So assuming awareness, apathy, avoidance, and addiction have been addressed and the individual is beginning to feel the benefits of a nutrient dense diet, there may still be trouble ahead.
Advertising is worth a mention here. Whether its on the television or in written media, food companies are desperate to get your business and with the explosion of food delivery services, it is conceivable that within half an hour you could be sitting in front of that takeaway curry or stuffed crust pizza that tempted you on the television just moments ago. I don’t know if you’ve noticed, but there is next to no advertising for avocado, kale and onions… Food manufacturers and restaurants know that people sitting at home, with no food plans, an under-stocked fridge or freezer, at the end of a busy day, are ready to break their best resolutions.
Another serious barrier to change is that our clients do not live in a vacuum. Clients have partners who may have a different perspective or their own addictions to battle. They may have children who have their preferences for traditionally sweet and processed foods, or they may have colleagues who are at best intrigued, but often defensive and sceptical. Admonishment, peer pressure and being downright made fun of can be really unpleasant, particularly when they are trying so hard to do the right thing.
However, society is changing and at some pace. Whether for reasons of health, environment or animal welfare, the idea of eating more plant-based foods is becoming more and more acceptable. It seems we all know at least one person who is trying to eat more fruit and veg and restaurants are responding. So it is becoming easier and easier to eat in a new ways without criticism or judgment. That said, there can be considerable conflict within families when it appears that one family member is trying to dictate the food choices for the others. Food preparation becomes complicated when several dishes have to be prepared. The dinner table can become the debate table as people try to defend their freedom to eat what they want to eat – their own addictions manifesting over their choice to consume the meat feast pizza or the cheese heavy pasta bake. Derision over their fussy daughter’s choice of garden salad, can be a response to their challenged need for autonomy. In reality, seeing others making good choices challenges their own beliefs around food, their own addictions and avoidance tactics, which can be very uncomfortable and lead to acting out.
Bearing the discomfort of disapproval and excessive questioning can be so hard for someone who is already sick - it can sometimes feel easier just to give up. But when the prize on offer is recovery from illness, better toleration of medical treatments, longevity and an ability to be a healthier spouse, friend or parent, it actually becomes harder to go back to old habits. In my experience, when people see you looking slimmer and healthier, they begin to ask genuine questions and perhaps in their own time, they begin to make changes for themselves.
Take away message: Row your own boat – those that want to, will follow in their own time but they are not your responsibility.
Availability
Availability of good food seems to be improving for many people, particularly those in big towns and cities where many restaurants are increasingly providing healthy options. Many people struggle to eat well at their place of work whether it’s the stodge on offer at the typical works canteen or the endless sandwiches at your average supermarket. It is not surprising how the average person develops the average ‘meal deal’ body and the average ‘meal deal’ health conditions. If the supply of fresh produce is not the concern, then preparing food ahead of time and taking your own supply to work is well worth the extra effort.
But in some areas of the country, not only are restaurants behind the times, there is a distinct lack of fresh fruit and vegetables even in supermarkets, which makes it incredibly difficult to make the necessary changes. Sourcing frozen produce is one option. Frozen vegetables can often be purchased at a reasonable cost and there is a good deal less waste. Interestingly, the nutrient density of frozen food can often be greater than apparently fresh food that has been sitting around for days. Buying dried beans and peas is another cost-effective option – again, taking a little effort to soak them overnight will save money and can be even better than the canned alternatives (some cans have a problematic inner coating).
It’s sad to think of those individuals who have to make ends meet on benefits or indeed, those who need to use the services of food banks (a surprisingly diverse set of people and circumstances). The list of foods often sought by food banks, includes non-perishable, tinned and processed goods. Research links food of this quality to poor mental and physical health, which is tragic for a demographic that is already under extreme pressure. Meeting the need to feed those under the breadline and ensuring that it is genuinely nutritous, would be a wonderful goal.
Under this heading, we can also address the issue of Ability. For some, it is extremely difficult to source and prepare fresh food because of physical or mental disability. These clients need particular empathy and support. Perhaps their family members or carers could be involved in their journey to better nutrition and health.
Takeaway message: You’ll eat what’s available and easy – make good stuff available and easy.
Achievement
One of my favourite past-times, is to check in on the many healthy eating support groups on social media to read the wonderful stories of restored health. The vast majority of these stories tell of better mental health, weight loss (100 lbs is not unusual), reduced blood pressure (110/70 is not unusual) and normalised blood work including blood sugar, cholesterol and inflammation markers often resulting in a reduction in medications. These stories are inspiring.
In many ways, these support groups are preaching to the converted; they are incredibly supportive spaces and often the key to helping some patients make the progress that they desperately need. They are the source of practical advice from batch food preparation, delicious recipes, support when transitional side-effects make an appearance (usually wind!) to when plant-based eaters experience difficulties with others who are continuing to eat the traditional SAD (Standard American Diet) or country equivalent.
What I don’t see, are posts saying, well I tried that and I felt better and I look great, but I’m going back to cheese burgers to fit in with the crowd. What I do see, are stories of individual success - eventually spreading through families and even communities; the joyful posting of stellar blood test results and the before and after pictures of people having shed significant amounts of weight. Occasionally, there will be photos from a marathon or triathlon as plant-based eaters seek ways to channel all of that extra energy. And all whilst enjoying delicious plates of food which participants also love to post. Many report how they have lost their craving for foods which are unhealthy – a sign of improving micro-biome and sense of taste.
Rest assured, these people are also very human and falling off the wagon from time to time is only natural and that’s ok. The odd transgression in the midst of a generally nutrient packed diet will not undo the good work the body has done in terms of gut bacteria, cell repair and fat loss (the preferred home of many toxins). For some, the changes will come more slowly than they might like – it’s a very individual process. But if the inches aren’t shifting, rest assured, that the nutrients are addressing a multitude of systems within the body that may have been compromised through poor diet including cancer cell death and gut repair which is harder to observe.
The important thing is to celebrate every single step/mouthful in the right direction. Just one portion of mushrooms a week has been proven to reduce the risk of breast cancer in women, just one portion of green vegetables per day is linked to reduced colon cancer risk, just replacing milk with a plant based alternative can begin to regulate hormones… I could go on and on.
Take-away message: Success is achievable one mouthful at a time and support is freely available online.
Summary
Whilst researching for this article, I touched base with the members of Facebook support groups and all of these words (and more) were contributed by participants who are actively living an ‘anti-cancer’, ‘pro-health’ life. This article has attempted to explore some of the reasons why making the right choices for health can be at best, tricky and at worst, downright impossible. My hope is that awareness of some of the challenges will help therapists to understand their own ‘pinch point’ so that we can better support our clients.
Sadly, there is a small genetic component and some people will develop cancer whatever they do. In the modern world, it is also fairly impossible to avoid all of the toxins (air pollution, clothing, carpets) that are currently known to be carcinogenic. However, eating an optimal diet including plenty of greens, beans, onions, mushrooms, berries and seeds (Dr Furhman’s G-BOMBS) is proving, on a daily basis and in large numbers, that good food leads to good health.
More food for thought:
1. Consider your own relationship to food, how well are you informed and what is your pinch-point? What feelings were you experiencing when you were reading this material – was there resistance and anger or curiosity and what might that mean?
2. Investigate resources such as YouTube clips, books and films to empower yourself and your client. This may be completely new information to them and represents a new approach to their health.
3. Help them to visualise themselves in three years time, healthy, energetic and fulfilled. Then explore with them the steps they would need to take to become that person – one mouthful at a time.
4. Unpick their individual blocks to reaching their goal – is it apathy, addiction, awareness etc?
5. Help structure some intermediate goals; for instance, eating one large salad per day, or ticking off their greens, beans, onions, mushrooms, berries and seeds, or to begin pushing the CRAP (calorie rich and processed foods) off their plate, or introducing animal free days (particularly important for cancer, heart disease and diabetes patients).
6. To encourage physical exercise as the body naturally begins to respond to the higher nutrient (better fuel) foods. Encourage stress relieving breathing exercises and walks in nature to calm the hormonal responses to life’s stresses.
If you have any questions or observations on anything you have read in this article or would like some support to make some changes for yourself or a consult to help you to support a client, then please feel free to leave a comment or contact me via the form on my website.