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Ways to Support Nutrition During Vulnerable Times
Disclaimer: Blog posts are for informational and educational purposes only. They are not considered individual nutrition counselling or a substitute for medical, nutritional or mental health advice. Consult with your healthcare providers for individualized recommendations.
As I write this post, it is mid-September – a “transition period” of the year where I live. Many people have headed back to school, some beginning college or university, while others are not heading back to school this fall for the first time in years. Some are looking for work, starting a new job or moving. Whatever the transition, this time of year is often filled with changes in life, uprooted routines, and uncertainties about the future. For those affected by eating disorders, it is a high-risk time for relapse.
Periods of transition can feel unpredictable. These times may leave some feeling that life is out of control. Individuals may experience feelings of loss, grief, or sadness. There may also be changes in their support systems. Considering all of these factors, it makes sense that an eating disorder could become louder for individuals going through a period of transition in their lives. An eating disorder can provide a sense of comfort and familiarity during this vulnerable time.
Supporting nutrition for recovery may help to prevent relapse. Whether you are living with an eating disorder or supporting a loved one affected by an eating disorder, there are different strategies you can try to help maintain nutrition during uncertain times. Below are tips for individuals with eating disorders, followed by tips for parents and carers. Finally, I share some thoughts on reassessing recovery needs through periods of change. (Use the links if you'd like to skip to those sections of the post.)
Tips for Individuals Living with an Eating Disorder
Periods of transition can feel unpredictable.
For individuals working on eating disorder recovery, it can often be helpful to plan for these times of transition and use strategies for coping and support. This could mean revisiting your meal plan or making plans to reach out for support when you may experience more challenges with your nutrition. Here are some things to consider:
1) Try to maintain some routine.
Routine and structure provide some predictability during a time of change. This can help to make nutrition more manageable. As much as you can, keep some routine in your life, like regular wake-up and bedtimes, regular eating routine and timing, etc. If you have a meal plan, review it and even keep a copy of it nearby to help you follow the structured eating. Attend regular appointments with your recovery care team, including your doctor, therapist, dietitian, and other providers working with you. (If this is not possible, for example, if you are moving to another province or state, or if you don’t have a care team yet, look into setting up support where you are located. In Canada, the National Eating Disorder Information Centre is a great resource to search for providers: www.nedic.ca.)
2) Create a plan for meals, snacks and timing.
Speak to your care team and your support people about a plan that works for you during this period of transition. If you have a meal plan, work on following it. For those who don't have a plan, but would benefit from some form of eating plan, you may consider aiming to eat about every 2-3 hours, unless otherwise recommended by your care team. If you have some control over your schedule, like selecting classes at college or university, try to schedule them outside of meal times so you can eat before or afterwards. When beginning a new job, consider planning meals and snack times based on your working hours. You may need to speak to your manager if you require accommodations for break times. Remember, your medical needs include getting your nutrition in regularly!
3) Make a list of go-to meals and snacks.
“Go-to” meals and snacks are ones that you know you can eat, even during times of higher stress. These may be meals or snacks that are easy to prepare and do not require a lot of thinking or time. Examples may include frozen or pre-prepared meals, canned soups and stews, boxed mac & cheese, granola bars, cheese strings and cracker packets, trail mix, juice boxes, or other grab-and-go items. Have these available to give you access to easy-to-grab items, and help you to meet your needs during challenging times.
4) Find out where you can access food in your area.
If you have new surroundings (ex. going to a new school or starting a new job), locate nearby places where you can get food, such as cafeterias, restaurants, grocery stores, etc. Try to visit them or check online menus, to see what options they have that may work well for you. This helps alleviate the stress of finding a place to get food if you need to purchase something at a meal or snack time.
5) Enlist and use your support.
Connect with people in your life that you trust for support. This may include parents, a partner, other family members or friends. They can provide support in many ways, like help with meal planning, groceries, or checking out online menus with you. They may come with you to visit cafeterias, help with food preparation, provide meal support or simply be there for you if you are struggling.
If you are in school, speak with your care team about academic accommodations and connect with the student success centre. They can help with adjusting class schedules, increasing time to complete assignments and tests, or other modifications to support your education. Accommodations can be supportive options for your recovery, and leave you with more resources to manage your nutrition.
Tips for Parents and Carers
An eating disorder can provide a sense of comfort and familiarity during this vulnerable time.
If you are a parent or carer supporting a loved one going through a period of transition, your loved one may experience more challenges with their eating disorder. Below are some tips to consider that may help with maintaining their nutrition for recovery:
1) Try to maintain some structure.
This may include helping them to follow a meal plan, maintain structured meal and snack times for regular nutrition, and help them to keep regular appointments with their care team, (like their doctor, therapist, dietitian, counsellor, etc.). If it is not possible to continue working with their care team during this time (for example, if they move out of province) or if your loved one does not have a care team, you can help them to set up these supports. If you live in Canada, visit the National Eating Disorder Information Centre at www.nedic.ca to find providers specialized in eating disorder care.
2) Prioritize nutrition consistency.
The top nutrition priority is getting enough nutrition, getting it regularly, and having nutrition balanced out throughout the day. Depending on where your loved one is in their recovery, changes in life or routine can make it difficult to work on other nutrition priorities, like increasing variety or flexibility or having independence with their nutrition. A transition period may not be a great time to introduce new meals, feared foods or other changes in their eating plans. Your loved one may need to stick to meal and snack options that are currently working well, in order to have consistency with nutrition. If rotating between a few meals and snacks works best for now, and allows your loved one to get the nourishment they need, it is OK to stick to those until they are a little more adjusted to their new routine.
3) Enlist your child’s school for support.
For parents, your child may have specific needs that require their school’s support. Perhaps you will need to go to their school to provide meal support over lunches. Maybe your child will need to attend half-days at school at this point in their recovery to be supported during meal and snack times at home. Or, your child might need to have meals and snacks in a separate space at the school, to ensure they can complete their nutrition. Ask your child’s care team for recommendations, and for support with advocating for your child’s needs at school. Connect with your child’s school and advocate for them, and their needs.
4) Expect that your loved one may need more support from you.
A time of change is a stressful time for someone living with an eating disorder. Your loved one may need more emotional support or more support with meals. Try to provide what they need. This gives them a safe space to land as they navigate unfamiliar territory during this transition time. Extra support could look like:
extra text messages or video calls during the day,
more downtime throughout the day,
more distractions during or after meals,
more reassurance.
Check in with your loved one and their care team to see what may be most helpful.
5) Remember that you are doing the best you can!
Some days can be especially challenging during a time of transition. You won’t always get it “right” and that is OK. You may feel you aren't helping, and sometimes it may feel like you are making things worse... but remember that your support is invaluable to your loved one’s recovery!
Reassessing Recovery and Changing Plans
Your recovery is the priority. Remember that eating disorders are serious physical and mental health illnesses. If you are not ready for this transition in your life, or if your eating disorder recovery becomes unstable during this period, you may need to reassess your situation. Perhaps the better choice is to put these plans on hole until recovery is more solid. That is 100% OK! This decision can be very beneficial for your experience in the long run. It can allow you to be more present and better equipped for the change.
Speak to your healthcare team and your support people for help with determining the best option for you and your recovery.
Do you need support with eating disorder recovery, disorder eating, or food or body image challenges? Are you looking for guidance on how to support a loved one with their eating disorder recovery? Book a call to learn more about working together.
Disclaimer:
Blog posts are for informational and educational purposes only. They are not considered individual nutrition counselling or a substitute for medical, nutritional or mental health advice. Consult with your healthcare providers for individualized recommendations.