Category: Eating Behaviour

7 Tips for a Better Relationship with Your Body

23/5/2024

The way we view our bodies has a huge impact on how we feel about ourselves and how we live our lives. Our perception of our bodies and the bodies of others starts to take shape early, and can be influenced greatly by our family’s values and beliefs, but also by ours peers and broader influences like the media.

Unfortunately, from a young age children begin to show dissatisfaction and concern about their appearance and weight, which can then lead to engaging in behaviours that attempt to control or change their young bodies.

By the end of the teenage years, most young people have been on a diet of some kind. As adults, the majority of women wish to lose weight (even those who are in the healthy weight range!) and approximately two-thirds of women withdraw from activities due to feeling negatively about their bodies.

So how can we move towards being more accepting of our bodies and feeling better about ourselves? Here are some tips on how to build a better relationship with your body:

Pay attention to how you think and speak about bodies (your own and others!). Focus less on weight, shape or appearance by paying greater attention to other personal qualities. When we overvalue the importance of our appearance, we think that how we look is the most important thing about us, so pay attention to your many other qualities and aspects of your life that make up who you are.
Appreciate your body for what it can do. The human body is a remarkable vehicle that carries you each and every day of your life. Move it in ways that feel good and have gratitude for both the ordinary and amazing things your body does for you.
Improve your media literacy. Challenge the images and messages being promoted in the media. Learn about the many tricks and technologies that are used to modify the bodies presented to us every day. Question the messages that are being sent out in advertising and celebrity endorsements.
Focus on your health rather than your weight or shape. Consider the things you can do now that will help you to feel good (mentally and physically) regardless of whether your weight changes or stays the same. For example, engage in exercise or physical activity for your enjoyment, or increase your intake of nutritious foods that give you more energy.
Surround yourself with a diverse range of bodies. Who and what we follow on social media, what we watch on TV, and who we see in magazines etc., can often influence what we think is “normal” or “ideal”. Body diversity in popular media is very limited, so branch out and follow and connect with people of all shapes, sizes, colours and abilities.
Challenge your beliefs about different body types. Try to recognise that bodies are neither good nor bad. No body is better than any other and there is no “perfect” or “ideal” body type. We definitely can’t make assumptions about another person’s health or wellbeing based simply on how they look!
Be a positive body role model! Don’t talk negatively about your body or others’ bodies. Don’t sit out of activities or choose not to do things because of your size or body type. Engage with life and what is meaningful to you. Show others that you enjoy and appreciate your body and that there are so many things about you that are more important than how you look!

Common Eating Disorders in Teens and what to look out for

27/4/2023

Eating disorders are a serious mental illness that affect many individuals of all ages, but they are especially prevalent and dangerous among teenagers. Research shows that 75% of people diagnosed with Anorexia Nervosa and 83% of people diagnosed with Bulimia Nervosa are between 12 and 25 years of age.* The outcomes of an eating disorder can cause serious harm.

There are several types of eating disorders, but some of the most common are anorexia nervosa, bulimia nervosa, and binge eating disorder.

Below is a brief overview of each disorder and some common warning signs:

Anorexia nervosa: This is an eating disorder characterised by an intense fear of gaining weight, a distorted body image, and severely restricted food intake. Some common warning signs of anorexia nervosa include:
- Rapid weight loss or being underweight
- Obsessive calorie counting or food weighing
- Refusal to eat certain foods or food groups
- Excessive exercising
- Preoccupation with body weight and shape
- Social withdrawal and isolation
- Low self-esteem

Bulimia nervosa: This eating disorder is characterised by recurrent episodes of binge eating (consuming a large amount of food in a short period of time) followed by compensatory behaviors such as self-induced vomiting, laxative abuse, or excessive exercise. Some common warning signs of bulimia nervosa include:
- Fluctuations in weight
- Evidence of binge eating, such as large amounts of food missing
- Evidence of purging behaviours, such as frequent trips to the bathroom after meals
- Use of laxatives, diuretics, or enemas
- Preoccupation with body weight and shape
- Dental problems (from frequent vomiting)
- Sore throat or swollen glands

Binge eating disorder: This eating disorder is characterised by recurrent episodes of binge eating without compensatory behaviours. Some common warning signs of binge eating disorder include:
- Eating rapidly during binge episodes
- Eating until uncomfortably full or even in pain
- Feeling a lack of control over eating during binge episodes
- Eating alone or in secret due to shame or embarrassment
- Feelings of guilt, shame, or disgust after binge episodes
- Depression or anxiety

*Volpe, U., Tortorella, A., Manchia, M., Monteleone, A.M., Albert, U., & Monteleone, P. (2016). Eating disorders: What age at onset? Psychiatry Research. April. 225-227.

If you or your child are struggling with any of these warning signs, you might be feeling worried and unsure of what to do. Remember that you are not alone and there is support to guide you through this tricky time.

Visit your GP to start your journey to eating disorder management and recovery, and then book an appointment with one of our psychologists or dietitians for therapy.

5 Tips to Promote Healthy Relationships with Food in Children

12/4/2017

Instilling positive relationships with food in children can reduce the risk of long term health issues including obesity, negative body image and type 2 diabetes.

Here are some tips to help children build positive relationships with food:

Do not use food as bribes. Instead, use other positive reinforcements such as verbal praise or spending quality family time together (such as going to the park or playing a game) as motivation.
Allow children to eat according to their hunger cues. This means allowing children to eat until they are full, but not stuffed. Encourage them to listen to their bodies.
It is better for children to learn about food as “everyday food” and “sometimes food” rather than “good food” and “bad food”.
Children tend to use parents as role models from a very young age. Having a variety of food available at family meals can help children to enjoy a wide range of food.
Talk about food as food groups and the nutrients the food provides, rather than talking about the calorie, sugar and/or fat content.

Ultimately, all food can be and should be enjoyed in moderation. The only time you should actively avoid a food is when you have a specific food allergy or food intolerance.

Binge Eating: What is it and when is it a problem?

9/11/2016

The word “binge” seems to have become popular in the media and in general conversation. What started as a word to describe excessive drinking or eating has now even evolved to include binge watching of TV programs or films or engaging in any activity too much.

While the term “bingeing” is often used casually to refer to indulging excessively in something enjoyable, people who engage in binge eating on a regular basis or to an extreme level find this experience to be far from pleasant.

So what exactly is binge eating, and how do we know if it is becoming a problem?

A binge eating episode involves:

Eating a very large amount of food within a short period of time (e.g. within 2 hours) AND
A sense of loss of control while eating (e.g. feeling unable to stop yourself)

Feeling out of control while eating a large amount distinguishes a binge from general overeating. For example, having that second or third helping at a special dinner or eating a lot of sweets and snacks during a movie may be considered a large amount of food eaten in a short period of time, but if you knew you could stop during that process and the eating didn’t feel uncontrollable, these examples wouldn’t be considered binge eating.

For those who experience binge eating regularly, eating such large amounts in an uncontrollable way evokes strong feelings of guilt and shame and binges are often highly distressing. This typically leads to secrecy and attempts to hide evidence of binge eating.

Bingeing may be used to cope with strong emotions such as anxiety or depression or may be a direct response to severe dieting or restrictive eating. If you or someone you know is engaging in binge eating at least once per week or is extremely distressed by their behaviour, seeking support and professional advice is recommended.

Other signs that someone may be experiencing binge eating include:

Feeling bloated or constipated
Feeling tired and not sleeping well
Eating alone or in private, avoiding meals with others
Using food as a source of comfort
Secretive behaviour regarding food, e.g. hiding wrappers or food, food “disappearing” from pantry or fridge, saying that they have already eaten
Low self-esteem and body dissatisfaction
Preoccupation with eating, food, body shape and weight

There may also be signs of vomiting or other compensatory behaviours, e.g. swollen cheeks/jaw, going to the bathroom after meals, excessive exercising, using diet pills or laxatives etc., but this is not always the case. Binge eating can occur in all eating disorders and may or may not be followed by compensatory behaviours.

Despite the term being used casually, binge eating is a serious issue often associated with other eating disorder symptoms or psychological issues, such as anxiety or depression.

There are a number of medical complications that can be associated with frequent or severe binge eating, such as digestive issues, high blood pressure or cholesterol, kidney problems and osteoarthritis.

Risks associated with compensatory behaviours following a binge also include damage to teeth and digestive organs, disruption to menstrual cycle, and heart complications, such as irregular or slow heartbeat which can lead to heightened risk of heart failure.

For further information on binge eating and eating disorders, please visit:
www.nedc.com.au or www.eatingdisorders.org.au

Recovery from binge eating and eating disorders is possible. There are several effective treatments available to overcome binge eating. It may feel difficult to share your experiences with a health professional, but doing so is the first step towards getting support and feeling better.

7 Tips for a Better Relationship with Your Body

Common Eating Disorders in Teens and what to look out for

5 Tips to Promote Healthy Relationships with Food in Children

Binge Eating: What is it and when is it a problem?

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