Show NotesThis week on Small Mercies, we explore the healing ritual of cooking — not for performance, but for presence. When you handle, prepare, and taste real food with attention, it can soothe the nervous system, support your gut, and help you feel steady in yourself. Whether it’s a hot lemon in the morning or a bowl of soup at night, feeding yourself consciously — not perfectly — is a quiet act of self-trust.Italian Soup RecipeYou don’t have to make the croutons — buy some or leave them out. It’s all good.https://ottolenghi.co.uk/pages/recipes/chickpea-tomato-bread-soupGut Health BooksJeanette Hyde – The Gut Makeoverhttps://www.jeannettehyde.com/booksEve Kalinik – Happy Gut, Happy Mindhttps://evekalinik.com/shop/Tim Spector – Food for Lifehttps://zoe.com/cookbook-foodforlifeResearchCooking and Brain FunctionA 2018 paper in Cell Metabolism found that food textures and flavours activate dopamine-rich reward circuits in the brain — both from taste and from expectation.A 2024 study in Frontiers in Psychiatry found that viewing food increases midbrain–visual cortex connectivity, especially in those with cravings. Cooking and active engagement help regulate this.A 2023 study using fNIRS brain imaging showed that handling food helps engage the prefrontal cortex — improving focus, planning, and emotional regulation.Lemon, Gut Health, and Mental Well-beingA 2022 review (MDPI) noted that citrus compounds — especially from peels — have anti-inflammatory and antioxidant effects that support both gut health and brain function.A 2022 clinical trial found that lemon juice before meals can increase gastric acid secretion, supporting better digestion. (Cymbiotika Health Report)A Harvard-linked observational study (2025) found that people who consumed more citrus had higher levels of beneficial gut microbes and a 20% lower risk of depression. (As reported by the New York Post)Microbiome and Mental HealthMcDonald et al. (2018), mSystems: The American Gut Project found links between microbiome diversity and self-reported mental health.Soto-Moran et al. (2020), PubMed: An 8-week study found that flavonoid-rich orange juice improved gut diversity and mood in young adults with depressive symptoms.Cryan & Dinan (2019), Physiological Reviews: A comprehensive review of how the gut microbiota impacts mood via the immune system, vagus nerve, and inflammation.Support for Eating DisordersIf food is a source of distress rather than peace, there is help available.United KingdomBeat: https://www.beateatingdisorders.org.ukEating Disorder Advice (EDA): https://www.eatingdisordersadvice.co.ukUnited StatesNEDA (National Eating Disorders Association): https://www.nationaleatingdisorders.orgEuropeEAT.org: https://www.eat.org

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