Checklist: 11 signs that you have problems with eating behavior
Text: Masha Budrita
With eating disorder Nowadays, everyone can face, and this is not a joke: according to statistics, as a result of such disorders, one person dies every hour. These conditions include not only anorexia nervosa and bulimia, but also “drunken” eating, diabulimia (a disorder in which people with diabetes refuse insulin to lose weight), dieting or “detox” systems; at the same time, the person's perception of his own body and his relationship with food are disturbed. The reasons for the development of eating disorders are not entirely clear - both genetics and environmental factors play a role, for example, the influence of society and mass culture. This problem concerns people of any age, gender and gender. We have compiled a list of eleven signs that may indicate problems with eating habits.
1
You are unhappy with your figure
One of the signs of eating disorder (it goes in conjunction with others) is dissatisfaction with the reflection in the mirror. For example, it may seem that your legs are too fat, your chest is too small, or, in principle, imperfect parts of your body. Such thoughts adversely affect mood, self-confidence and health. Negative perception of a body image is a common phenomenon: a Dove survey showed that approximately every second woman in Russia is dissatisfied with her appearance. Unfortunately, there is no high-quality Russian statistics on men, but judging by world trends, among them there are also very many people who are dissatisfied with their bodies.
The most important reason for the negative attitude towards your body is the influence of unrealistic stereotypes about beauty; The situation is aggravated by low self-esteem. A person may be worried about the opinions of others, if negative statements about appearance are haunted since childhood. Working with a psychotherapist and playing sports help you to love yourself, but not because you can lose weight this way. Physical activity makes it possible to see what the body is capable of, regardless of size, improves mood and reduces anxiety.
2
Feel free to eat and drink in public
Fear of eating in front of others can harm both socialization and nutrition. Food is an important part of life, whether it be breaks between lessons or couples, business lunches or dates in restaurants. Reluctance to eat in public can be caused by the fear of being condemned that you eat “too much,” “wrong” foods, or do not know how to do it “beautifully.” If the above is about you, try to understand the reasons and understand what you are afraid of. If there are people around who refuse to accept you as eating, it may be worth stopping communicating with them, because nutrition is your own business.
If the problem lies in the area of fear of "stupid looking", it is worth exploring simple rules of etiquette and do not hesitate to ask - remember that, for example, before the two thousandth with ubiquitous sushi, no one could eat with chopsticks. If the fear of eating and drinking in public is so unbearable that you are not able to do anything with it, it is worth talking to a therapist. There is nothing shameful about this - on the contrary, the ability to recognize that specialist help is needed is a manifestation of power.
3
You often have weakness or dizziness.
Lack of nutrients and energy can adversely affect the basic functions of the body. Stress, negative emotions, dangerous weight loss and low blood sugar levels lead to physical and mental fatigue. Prolonged fasting can have serious long-term health effects, for example, lead to problems with bones, muscles, and metabolic disorders, including diabetes and obesity.
Especially dangerous is the lack of nutrients at critical times for development - during puberty, growth, and pregnancy. If you are constantly tired, can not recover, you feel dizzy, you need to consult a doctor, because these symptoms can indicate a variety of health problems. It is not necessary to resort to self-treatment, because the reasons may not be obvious and require clinical intervention.
4
Your weight is inadequate for height and age.
Of course, the cause of too large or small body weight (from a medical point of view) can be various problems, including hormonal disorders or even cancer. Although the body mass index is not an ideal tool, it allows you to begin to understand how close your weight is to the normal range (for adults, a BMI from 18.5 to 25 kg / m² is considered ideal). Of course, one should take into account common sense and individual characteristics: athletes, due to muscle mass, can have a healthy BMI higher than the standard, and a person with one leg or arm - lower.
For children and adolescents, it is recommended to use tables compiled by WHO. To maintain a healthy weight, it is best to follow authoritative recommendations for a healthy diet, such as the British Eatwell Guide. If more detailed instructions are required - contact your nutritionist or your doctor.
5
You induce vomiting, drinking diuretics or laxatives.
Episodes of overeating can be accompanied by a sense of shame, especially if perceived as a breakdown from the diet or attempts to eat "normal." In addition to negative emotions, overeating causes discomfort in the stomach. To get rid of these feelings, many begin to resort to methods of "cleansing", causing vomiting after eating or stimulating the kidneys and intestines with drugs.
Regular use of such funds leads to serious problems: dehydration, electrolyte imbalance, diseases of the teeth, digestive tract, kidneys and heart. It is important to understand that neither vomiting nor laxatives will help to get rid of all eaten, and damage will cause serious. In the presence of such manifestations, it is worth trying to redefine your relationship with food; one of the effective practices is intuitive nutrition - a system built on an attentive attitude to hunger, satiation and one’s own body as a whole.
6
You are constantly on diets and are afraid to get better
If you constantly count calories, weigh yourself several times a day and try new diets, this is already an eating disorder. It can also manifest itself by constantly downloading new slimming apps, buying books about diets and subscribing to dozens of nutrition gurus. Watching the diet is important, and there is nothing wrong with seeking advice and recommendations, but only so far it does not turn into an obsession.
Restrictive diets are necessary for obesity and some other diagnoses, but must be strictly controlled by a specialist. If the weight is disturbing, you should consult a doctor and not try to solve the problem yourself. Radical methods may be needed when there is a serious risk to health, but in other cases it is necessary to strive for balance and an active lifestyle. It is important to remember that there are no "bad" and "good" products, the main thing is the general diet for a long time. There is no food, which in small quantities will cause irreparable harm - a complete ban can only be said in case of severe allergy or intolerance.
7
You do too much sports
Obsessive desire to exercise - to lose weight or "improve" your own body - is also a sign of eating disorders. Obsession with sports can develop because of the desire to burn all the "extra" calories or show others that you lead a healthy lifestyle. In this case, skipping a workout causes panic, anxiety and even greater dislike for yourself. Against the background of regular diets, exhausting exercise can harm the body, depleting it.
Of course, activity is the most important part of a healthy lifestyle, but it is also good in moderation. WHO recommends aerobic exercise for 150-300 minutes per week, with an average intensity - this can be a quick step, swimming or just cleaning. It is recommended to devote two or more days to strength exercises. Training needs to be supported by adequate nutrition that supplies the body with essential substances and energy, otherwise going to the gym will do more harm than good.
8
You have irregular menstruation.
With a strong lack of weight, at least ten percent below the norm, the reproductive system can be disrupted - the body simply does not have enough energy to regulate it. Small changes in the length of the cycle can be harmless, but if the monthly does not come a couple of months, it is better to talk to a specialist.
Keeping a menstruation calendar is a good idea; such calendars help to notice problems as early as possible, and they simplify the answer to the gynecologist's question about the last months. Now there are many applications where you can enter including information about mood or ailments in different periods of the cycle.
9
At home food ends very quickly.
If the food in the house ends earlier than planned, and you constantly go to the refrigerator to “grab something”, or eat in the middle of the night - this is also a sign of problems with eating habits. Attacks of gluttony, when a person buys a jar of peanut butter or ice cream for a week and eats it in the evening, can lead to a feeling of shame and hatred for oneself. Such binge eating is a reason to ask for help.
You can also try to determine exactly which foods are eaten immediately, and set certain limits for yourself - for example, not to buy this product, but from time to time you can eat it in a cafe (where the portion size is limited). A complete ban is not the best solution, because it can lead to further breakdowns and an even greater sense of shame.
10
You criticize others for their eating habits.
If your own food seems so ideal that you allow yourself to openly criticize the power of other people - this is also a disturbing bell. Even when you do this "well-meaning", you cannot know for a hundred percent what is behind the choice of another person's food.
If you have noticed the habit of condemning people for their food, try to avoid discussing diet and lifestyle during meals at first. Exactly how you do not have to report for your food to others - no one is obliged to explain to you why it eats exactly that. In the end, one of the basic factors of a healthy relationship with food is the pleasure of it. Commenting on the diet of others, especially while eating, you break the harmonious relationship with food for them and for yourself.
11
You miss meals and do not feel hungry
Irregular nutrition adversely affects the body's response to feelings of hunger and satiety, and sometimes people consciously ignore these signals. In this case, there may be a feeling that one constantly wants to eat - or vice versa, it seems to a person that he is not hungry, although objectively a lot of time has passed since the last meal. The second option is often disguised as over-busy - when we “forget” to eat because of work or study.
As a result, the amount of food does not meet the needs of the body - and the manifestation of this imbalance may be too low or too high weight, and even weakness or disruption of the bowels. Making meals more regular and enjoyable helps their planning, and also creating a good atmosphere: at the table, with beautiful dishes and with a mobile phone set aside.
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