When “Eating Healthy” Goes Too Far
It is common knowledge that our bodies need proper nutrition in order to stay physically healthy and to have various body systems (gastrointestinal, muscular, cardiovascular, nervous, renal, etc. ) functioning with efficiency. Our gastrointestinal system works on absorption of nutrients via the small intestines. Our cardiovascular system distributes nutrients throughout our body and aids in the removal of waste via the renal system (kidneys). Our muscular system needs carbohydrates for energy to contract and move, as well as proteins to repair and recover. Our nervous system, specifically our brains, rely on proteins, fats, and carbohydrates in order to function fully. In fact, our brains use over 20% of the energy obtained from the nutrients we consume daily.*1 Our bodies are an amazing web of integrative systems, which highlights the importance of eating healthy to ensure we are getting all the nutrients we need.
But when does "eating healthy" go too far?
Our society is highly impacted by diet culture. Diet culture tells us what, when, and how to eat. Diet culture tells us what foods are "bad" or "off-limits" and which ones are "treats" or "indulgent." Diet culture tells us to restrict our caloric intake, to eliminate food groups, and to buy expensive products or programs that will help you "lose those last 10 pounds!"
While it is important to eat a variety of foods to ensure our bodies get a wide range of vitamins, minerals, and macronutrients, our connection to diet culture can quickly lead to maladaptive behaviors that can affect our physical, mental, and emotional health.
Some behaviors to keep an eye on include:
Spending an excessive amount of time counting calories/reading nutrition labels
Following a plan that advises eating fewer than 1500 calories per day without the instruction of a physician or dietitian
Spending hours reading about dieting, calorie counting, diet recipes, weight loss, etc.
Removing a macronutrient from your diet - i.e. avoiding all fats or avoiding all carbohydrates
Avoiding social situations due to restrictions of your diet
Eating alone to avoid conversations about food
Making excuses not to eat, like I already ate or I'm not feeling well
Lying about/hiding what you are eating
Following strict rules regarding what or when you will eat
Judgment of foods as "good versus bad"
Choosing only “safe” foods
Experiencing shame when eating
Feeling out of control
Spending most of your day thinking, worrying, or fantasizing about food
Having an overwhelming fear of gaining weight
Engaging in maladaptive behaviors, i.e. excessive exercise, going long periods without eating, vomiting, using laxatives, using diet pills, binge eating, using illegal substances as a means of weight control*2
It is important to nourish our bodies. It is important to eat a variety of vitamins, minerals, and macronutrients like fat, carbohydrates, and protein. In our society, with the pressures of media, social media, even the magazines in the grocery check out aisle, it is easy to push eating healthy over the edge. If this sounds like you, know you are not alone.
Support is so important when we are struggling, however support can be tricky in a situation like this. Society often praises things that it sees on the outside that look like health without knowing the full story.
How many times have you heard (or said) “Wow, you look great! Did you lose weight?” to another person? That statement is so pervasive in our society that it can make those struggling with eating feel isolated or can lead to justification of unhealthy behaviors that are disguised as “healthy.” It also raises self-criticism. “If I look great while engaging in these behaviors, did I look terrible before when I had a more stable relationship with food?” You see how this can lead to a vicious spiral.
That is why it is important to create a support system that does not glorify maladaptive behaviors.
This might mean that some family or friends may not be helpful support. It is important to find people in your circle that you can be open and honest with who will validate your experience and offer support versus validating your harmful actions. Validation may look like “I am sorry you are struggling. I am here for you.” versus validation for your harmful actions “Oh, I’m sure it’s not that bad. You look great! It sounds like you are just hitting a bump, but just keep working and you will be fine!” The first one supports you, the second supports your maladaptive behaviors.
If you need help connecting to others who may share your experience, you can search for a local EDA (eating disorders anonymous) group at http://eatingdisordersanonymous.org/meetings/
Join an EDA Online or Zoom meetings: http://eatingdisordersanonymous.org/online-meetings/
http://eatingdisordersanonymous.org/phone-zoom-meetings/
If you are in Nashville or the greater metro area, Renewed hosts free events and meetings. You can find their information at: http://eatingdisordersanonymous.org/phone-zoom-meetings/
