Supporting a Loss Of Appetite

A loss of appetite may come as a result of illness, mental health struggles (commonly depression and anxiety), sadness, heartbreak, loneliness, nervousness, medication side effects and more.
In a situation of mental health or emotional turbulence, a loss of appetite requires a gentle and thoughtful approach. Whilst some people find comfort in food during these times, others find the thought of it nauseating, discomforting and/or exhausting.  

Below are some suggestions to support yourself or a loved one during this time:

Small frequent meals.
Smaller meals are not only more mentally approachable but sit lighter in your stomach, avoiding that heavy, weighed down feeling that one might already feel emotionally. It also means that it will digest quicker, which reduces any risk of fatigue and/or exhaustion after a meal.

Keep fluids up (water, cordial, juice).
If food is simply too much, ensure you stay on top of liquids. Consistently sip water throughout the day or add citrus, berries, cordial, or juice to make it more palatable and enjoyable.

Liquid meals (protein shakes, smoothies, soups, frappes, milkshakes).
I get it. Eating can feel like a steep mountain to climb sometimes. If this is you, opt for a more substantial liquid meal such as a smoothie with some frozen fruit, a nut butter and protein powder in it, a protein shake, or a milkshake.
In these circumstances, I don’t care where the calories are coming from as long as you are putting something you enjoy into your body. That is healthier, in my opinion, than nothing.

Gentleness around meal and snack times.
Go slowly. Choose something you enjoy and take your time eating it. This is a perfect opportunity to tune into your body and mind and give it the love it needs and deserves.

Basic or plain foods can feel more palatable.
Your food right now doesn’t need to be perfect nor appealing. Often times when we lose our appetite, when we do crave food, it is really basic like plain cooked pasta, plain toast, rice crackers, cereal etc.
Honour this. Anything is better than nothing. Consume whatever it is that you are feeling in that moment, taking advantage of the craving/appetite windows.

Anything is better than nothing.
I’ve touched on this in a few of the other points but (in my opinion), this isn’t a time for perfection over your nutritional choices. Your only job right now is to eat for the sake of your physiological health. Whether that’s a punnet of blueberries or a handful of chips, it doesn’t matter, both are beautiful, nourishing choices right now.

Limit or avoid intense exercise.
Exercise in small, gentle amounts is supportive for mental health and appetite regulation during this time, however I would avoid anything high intensity or overly heavy due to the lack of energy intake. Intense, heavy exercise will only add to your level of physical stress which may have unwanted consequences.

If you have an ED history.
Now is the time, more than ever, to support your mental health and reinforce your positive belief systems around food and wellbeing, continuously choosing to nourish your body for long term wellbeing, to the best of your ability, despite not feeling well.

Know that this will pass.
Easier, happier days are coming. You will regain your appetite eventually. Remain taking gentle and kind actions towards yourself in the meantime. 

Have something before bed to avoid sleep disruption.
A hungry tummy can disturb your sleep cycle. If you are feeling hunger pangs before bedtime, try to have something light and easily digestible to avoid waking during the night. Some fruit, a light protein source or some activated nuts are good little snacks before bed. Try to avoid anything with caffeine or alcohol or anything dense and heavy (fried foods etc.).
Sleep will be wildly supportive of your healing during this time; therefore, it is important to make it as restful as possible.

The dishes can wait.
Sometimes the hardest part of eating is the thought of cleaning up afterwards.
The dishes can wait.
They will still be there when you have the energy and mental capacity to wash them.
Your body and mind come first, the rest can simply wait.

With love,

Court x