Self-care PraCtices
health and nutrition
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What we eat can have a huge impact on how we feel, both physically and emotionally.
Some somatic therapists insist on addressing nutrition before working with individuals. While I'm not an expert, I can share tips based on what actors have mentioned to me, such as dealing with anti-social hours, grabbing food on the go, and the need for sustenance and energy.
Adrenaline, the fight-or-flight hormone, significantly affects our nervous system. Two common elements that impact adrenals are Caffeine and Sugar - often the go-to choices for actors to stay alert!
Sugar
High-sugar foods are quickly absorbed, providing a rapid burst of energy. People often turn to sugar when they've stretched themselves thin and need an energy boost. The challenge with sugar is that it can trigger survival responses when blood sugar dips or spikes, leading to issues like anxiety and insomnia etc.
We do need sugar, it's a carb and a source of fuel. However, some carbs release slowly... unlike sugar which rapidly enters the bloodstream, causing an energy rush.
It also prompts an adrenaline surge to counteract the spike, resulting in sensations similar to anxiety.
Following the sugar rush a dip occurs which can cause -
fatigue
brain fog
low mood
Think of five-year-olds at a birthday party full of Haribo - they go hyper for an hour, get cranky, and then crash. Adults experience a similar cycle, just less extreme!
Ideally, opt for slow-release food types such as nut bars, dark chocolate, falafels, and oat bars.
Coffee/Caffeine Coffee isn’t inherently bad for you; in fact, many studies link it to a reduced risk of illness. However, like sugar, caffeine affects your adrenal glands and can trigger a stress response. Everyone reacts differently, so pay attention to how you feel after consuming coffee. If you're heading to an audition and already feel nervous, opting for a caffeinated drink might intensify those feelings. If you struggle with anxiety, caffeine may not be your friend.
On the Go Have a couple of stable foods that you know you enjoy and are easy to cook and prepare. If you are in rehearsals or are busy self-taping, have a few easy breakfast/lunch/dinner options.
Be realistic Obviously, there will be days when you have to rush to Greggs or grab a can of coke. Sometimes we need to, and sometimes we want to! Just check in with yourself: How often are you giving yourself access to options that properly give your body what it needs?
Questions to ask
In the long run, is your nutrition supporting you?
Are you aware of how nutrition impacts how you feel physically and emotionally?
What are the pitfalls you normally fall into around food during rehearsals?
What can you put in place in future?
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