Growing up my family never talked about mental health. I have distinct memories of my childhood thoughts of suicide. How could someone choose to take their own life? I didn’t understand. Looking back, it’s scary to think our children may also have these same thoughts running through their minds.
As I got older, I went through the “normal” crazy, unpredictable hormones of a teenage girl. By the time I entered high school I was happy and in my own world. Being an average student, I barely even remember ever feeling stressed or anxious and mental health was still not on my mind.
A few years into college, I was convinced to join this gym and partake in their weight loss challenge. I was by no means obese but I had always struggled with those 10-15 pounds. I decided to go for it and I signed up that day.
This is where I found my love for health and fitness, along with lifelong friends and eventually my career. I quickly lost the weight. In just a few weeks I was down those pesky 10-15lbs and I wanted more. I signed up for challenge after challenge eventually I was barely hundred pounds and still not seeing an end in sight.
But I was happy. I had all new friends, goals, hobbies. I didn’t feel deprived, I didn’t feel unwell, I felt wonderful.
Then I jumped into the competitive fitness world. I was only about six months into this new “life”. I was uneducated and very, very unaware of the effects that food and training could have on you. I was working with a trainer I trusted and I was SO happy.
I did everything right. I followed my instructions to a tee and spent countless hours in the gym lifting and doing endless cardio.
And I won.
But that wasn’t enough. I jumped right into training again for the next show. Each competition I did drove me deeper and deeper into this hole. Before I knew it I was gone.
I still remember my very first panic attack. I had never experienced anything like it. The walls were closing in. I couldn’t breathe and I couldn’t get away fast enough. I didn’t understand what was happening. One thing led to another and the next thing I knew I couldn’t even run into the grocery store alone.
My happiness was drained. The only time I felt my best was on that stage and then the second the competition would end I would have nothing.
I started binge eating and my weight started yo-yoing. I would gain thirty pounds in a month and then quickly lose forty. My hair was falling out and the bags under my eyes were a mile long. I was restless, irritated, and anything could set me off. Sometimes I would go to the gym and my friend and I would just sit there, sometimes in silence, sometimes in conversation and we’d look at the clock and hours had passed.
What I didn’t realize is that my excessive training and my serious lack of nutrition was not only harming my body, but my brain. I had never experienced anxiety before and now my life was taken over by it.
Mental health is something that most people don’t talk about. I didn’t understand what was happening to me and I didn’t realize that nutritional imbalances can make you prone to depression and anxiety. According to foodforthebrain.org, not enough essential fats such as omega 3s, low serotonin levels, blood sugar imbalance, and lack of nutrient chromium and vitamin D can all lead to anxiety and depression.
Competitive fitness requires you to get very lean while maintaining muscle mass. Although it is a very taxing sport on your body, there is a correct way or more so a healthier way to go about it. With my very little education and improper coaching I took to very low calories (under 700) for months at a time, 2-3 hours in the gym every single day with zero rest days, and I jumped from competition to competition without giving my body a chance to recover.
In time, I realized what I was doing wasn’t healthy. I started working with a new trainer who prioritized health and proper nutrition. After just a few weeks I had more energy and I was significantly less fatigued and exhausted.
I started focusing on getting adequate amounts of calories, particularly from fats. I started consuming colorful foods, adding in a variety of vegetables, proteins, and starches. Most importantly, I started focusing on maintaining a balanced blood sugar level.
Blood sugar has a direct correlation to our moods. Have you ever felt SO crabby and then you eat and you feel better? Low blood sugar has a direct effect on our stress levels. Over time, if a person isn’t consistent with their food intakes the up and downs of blood sugar can lead to anxiety and depression.
Foods that are high in sugar can cause an even greater blood sugar level by causing a quick rise and then a dramatic drop. By eating such few calories during the week and gorging on cookies, cakes, and alcohol on the weekends, my body was literally spiraling out of control.
So how do you fix this? Or even better, how do you avoid the issue completely?
(1) Eat every few hours. I started splitting my day into four equally balanced meals a day. By doing so, I am constantly getting an equal amount of calories and avoiding the long stretches of minimal food followed by a huge serving at once.
(2) Choose meals that include a good source of protein, carbs, and healthy fats.
(3) Avoid simple, sugary carbs. Simple carbs enter your blood stream quickly and cause a sudden drop. By choosing more complex carbs, you are eating a substantial food source that will enter your blood stream slowly and keep a more balanced blood sugar level.
(4) Eat more soluble fiber foods such as dark vegetables, grains, beans, and nuts. Fiber, while it also aids in digestion, also slows down the absorption of sugar.
In time I healed both my body and my brain but it took consistency, determination, and a whole lot of set backs. It won’t happen overnight but you can do it. If you ever need someone to talk to or feel like you may need outside help, never hesitate to reach out to your doctor or a specialist.
If you have any questions about my specific story or ever just want someone to chat with feel free to message or visit my blog! I love meeting new like minded people 🙂
XO,
Karlene
ORIGINALLY POSTED ON https://alchemyofauthenticity.wordpress.com/
Resources:
Foodforthebrain.org
Psychologytoday.com
Stronginsideout.com
Mayoclinic.org