An introduction to intuitive eating

intuitive eating an introduction

Intuitive eating: Getting started

 

Intuitive eating is a relatively new term that you may have heard floating around on the internet, or maybe someone you know mentioned it in a conversation and you weren’t quite sure what it meant.

Here at Embody Health London, we describe intuitive eating as an evidence-based self-care eating framework that combines our emotions, our thoughts and instinct. It involves rejecting the harmful mindset of dieting and restriction and instead tuning in to your body’s own signals to nurture balanced eating patterns.

This lifestyle encourages you to grow and become connected with your emotional and biological needs on a much deeper level.

New research supporting intuitive eating is emerging constantly, with many studies showing that intuitive eating has a positive impact on people’s relationship with food, improving body satisfaction and decreasing eating disorder symptomology1.

 

The ten principles of intuitive eating

  • One: Getting out of the diet mentality

Let’s be honest: diet culture is harmful and can have negative effects on both our mental and physical health! Crash dieting has been known to increase the risk of overeating, binge eating and even disordered eating2.

That’s why intuitive eating encourages you to ditch dieting and rediscover the joys of eating, creating positive associations with food rather than negative ones.

 

  • Two: Honouring your hunger

Hunger is our body’s way of telling us what we need. These hunger cues shouldn’t be suppressed or ignored, because ultimately this is what leads to becoming trapped in the cycle of restricting and overeating.

Listen to what your body is telling you: food is fuel!

 

  • Three: Making peace with food

Food is NOT the enemy! When we think about foods as being “good” or “bad”, we promote fear and stress around eating. Food should be something that brings us happiness and joy, not something that holds us back.

 

  • Four: Challenging food “rules”

Intuitive eating means pushing aside the unhelpful, often inaccurate, messages that diet culture tries to feed us. The sooner you learn to deconstruct these concepts, the happier you will be in your relationship with eating.

 

  • Five: Appreciating when you’re full

Just like when we’re hungry, our bodies will tell us when we’re full! A positive relationship with food and our body includes tuning in with your feelings of fullness and satiety; learning to recognise your natural bodily cues and responding appropriately.

 

  • Six: Exploring the satisfaction in eating

Eating should not only satisfy your taste buds, but it should satisfy your appetite as well! We need to make sure that not only are we enjoying our food, but that it fills us up and nourishes us too.

If you’re still feeling hungry after finishing a meal, think to yourself – what could I add to make this more satisfying and fulfilling?

 

  • Seven: Honouring your own emotions

Your emotions are valid and need to be acknowledged to build a healthy relationship with food. After all, eating is an emotional process and can stem from a place of unmet emotional needs.

Eating as a way of coping with your emotions most of the time is probably not going to make you feel any better in the long run – it’s important to find healthier ways of dealing with these emotions so that you can feel better in yourself and diversify your toolbox.

 

  • Eight: Respecting your body

Our bodies are truly amazing, and they deserve to be respected. After all, they do a lot for us! How can we expect to have a good relationship with food if we don’t have a good relationship with our bodies first?

If loving your body feels too far away now, intuitive eating will help you to accept your body as it is and appreciate everything it does for you.

 

  • Nine: Exercising because you enjoy it

We all know physical activity is good for us, but NOT when it becomes a regimen you feel trapped in and no longer enjoy.

Exercise should be something that brings you pleasure, not something you feel compelled to do to burn calories, or because that’s what diet culture has told you. Movement should be joyful, not punishing.

 

  • Ten: Incorporating gentle nutrition

Eating should of course be an enjoyable experience, but it should also nourish you and provide you with all the nutrition you need.

Once you have fully understood and appreciated all these key principles, then you can work on incorporating intuitive eating into your life with the right skills and knowledge to feed your body and your brain. Gentle nutrition is a dynamic integration between your internal body wisdom and external health guidelines.

 

Will intuitive eating help me lose weight?

When you begin your intuitive eating journey, it’s important to be in the right mindset and to do it for the right reasons – not because that’s what diet culture says you should be doing to lose weight.

During the process of intuitive eating, our bodies will often return to their natural set points and stop fluctuating above or below: recent research supports this idea and shows that intuitive eating has been associated with weight stability3.

Intuitive eating will help you nurture a positive relationship with food, improve your body image, enable you to make more informed food choices, and empower you as a person – you may not lose weight if this is where your body wants to happily sit, but you will gain so much more!

Here at Embody Health London, we can support you on your intuitive eating journey. Get in touch with us now at [email protected] to find out more!

 

Robin Wileman, EHL Dietitian Student Intern

 

 

 

References

1 Stewart, T., Martin, C. and Williamson, D., 2022. The Complicated Relationship between Dieting, Dietary Restraint, Caloric Restriction, and Eating Disorders: Is a Shift in Public Health Messaging Warranted?. International Journal of Environmental Research and Public Health, [online] 19(1), p.491. Available at: https://www.mdpi.com/1660-4601/19/1/491/htm

2 Tylka, T., Calogero, R. and Daníelsdóttir, S., 2019. Intuitive eating is connected to self-reported weight stability in community women and men. Eating Disorders, [online] 28(3), pp.256-264. Available at: https://www.tandfonline.com/doi/full/10.1080/10640266.2019.1580126?casa_token=7sKlFqZGIUIAAAAA%3ADC9GVtPp3R2itQ_94bTORKBW6SLn2FOh-0ci265DXBohFLP5zO9ovhxshExN62m-PITKhssEJDNk

3 Warren, J., Smith, N. and Ashwell, M., 2017. A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutrition Research Reviews, [online] 30(2), pp.272-283. Available at: https://www.cambridge.org/core/journals/nutrition-research-reviews/article/structured-literature-review-on-the-role-of-mindfulness-mindful-eating-and-intuitive-eating-in-changing-eating-behaviours-effectiveness-and-associated-potential-mechanisms/351A3D01E43F49CC9794756BC950EFFC

 

What is emotional eating therapy and how does it work?

emotional eating

Emotional eating is normal and okay until it interferes with your quality of life

 

Emotional eating is a common ‘problem’ that affects millions of people worldwide. It is often triggered by stress and other negative emotions such as guilt, shame, anger, sadness, loneliness, anxiety, fear, and depression.

In fact, over 40% of people reported eating more when stressed1.

Emotional eating therapy is a form of psychotherapy that can help clients identify their own triggers and develop coping mechanisms to manage them. It teaches clients skills in recognising and challenging thoughts and behaviours associated with emotional eating.

This article will discuss everything you need to know about emotional eating therapy and what you can do to help overcome emotional eating.

 

What is emotional eating?

Emotional eating is a way of coping with emotions that might be hard to deal with. It can involve eating foods that seem to make you feel temporarily better, even if they don’t satisfy your hunger.

Unfortunately, this can lead to weight gain body distrust over time.

 

What is the root of emotional eating?

Emotional eating often stems from stress, boredom, or unpleasant feelings. If food becomes our primary coping mechanism, a habit is quickly formed. When we are stressed, our body releases chemicals such as cortisol, a hormone which has been shown to make us crave certain foods – particularly sugar, carbs, and fatty foods2.

So, when we’re feeling stressed, we tend to reach for these so-called comfort foods. When we eat emotionally, we are seeking to satisfy or deal with an emotion, not physical hunger.

 

What is emotional eating therapy?

Emotional eating therapy is a form of treatment that teaches people how to deal with their negative emotions in healthier ways. It’s targeted at people who struggle to control their food intake and eating habits and is based on this idea that emotional factors play a role in why people eat what they deem to be too much.

This approach focuses on helping clients learn to identify and understand their emotions, then develop the skills needed to manage them in ways that won’t lead to overeating or feeling uncomfortable in their body.

Emotional eating therapy aims to help patients live healthier lives by not only regulating their food intake but improving their overall mood and mental wellbeing.

 

So, how does it work?

Emotional eating therapy typically involves working with a therapist or specialist dietitian to identify which emotions trigger food cravings and why. Once your thoughts and feelings surrounding food have been addressed, the therapist or dietitian can help you develop personalised strategies for managing those emotions.

This might include mindfulness exercises, learning how to cope with cravings, letting go of binge guilt, group therapy, and practising methods for regulating food intake.

It’s based on Cognitive Behavioural Therapy, or CBT, a well-established method used by health professionals worldwide. CBT focuses on changing unhealthy thinking patterns and replacing them with more productive ones, teaching people to think differently about themselves and their bodies.

Studies have demonstrated that emotional eating therapy is an effective treatment option3 and could help you break the cycle of emotional eating once and for all.

 

Top three tips for tackling emotional eating

 
Tip one

We know it’s tempting but don’t restrict your food intake. This often backfires (not that you need us telling you that!). Instead of skipping meals or trying to cut down on what you’re having, aim to eat balanced meals and snacks more frequently throughout the day.

 

Tip two

Be mindful of your feelings and practice not reacting. Remember, we are aiming to change your habits so the next time you feel like you’re about to binge or eat for emotional reasons, set a timer for 10 minutes, close your eyes and breathe.  If you still end up bingeing or eating for emotional reasons once the timer goes off, that’s okay!

The aim here is to build in a pause so you can give yourself the opportunity to slow down, do a mindful check-in and ask yourself “is food what I really need, or do I need something else?”

 

Tip three

If you choose to eat for emotional reasons, then let the food soothe you. Food is innately comforting, and you have permission to eat for emotional reasons. The trick here is to give yourself permission to eat for comfort and then allow the food to soothe you. This is a game changer for most of our clients so let us know how you go with this one by sending us a message on Instagram. Our handle is @embodyhealthlondon_

Would you like more support from a specialist dietitian who gets it? Here at EHL, we work with clients every single day to help them reclaim their power around food and to nurture a healthy relationship with their body. 

 

Robin Wileman, EHL Dietitian Student Intern

 

References

1 Emotional Eating Definition, Treatment & Causes. (2020, September 30). MedicineNet.

2 Geiker, N. R. W., Astrup, A., Hjorth, M. F., Sjödin, A., Pijls, L., & Markus, C. R. (2017). Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions and vice versa? Obesity Reviews, 19(1), 81–97. 

3 Carroll, E. A., Czerwinski, M., Roseway, A., Kapoor, A., Johns, P., Rowan, K., & Schraefel, M. C. (2013). Food and Mood: Just-in-Time Support for Emotional Eating. 2013 Humaine Association Conference on Affective Computing and Intelligent Interaction, 252–257. 

 

 

7 causes of unexplained weight gain

weight gain

Top tips on how to cope with unexplained weight gain

 

Weight gain can happen for a variety of different reasons – some of them more obvious than others. However, it’s important to note that despite what you might think, this isn’t always a bad thing!

Although society will often try to tell us that weight gain should be avoided at all costs, it’s often a completely normal, natural process. Gaining weight doesn’t mean that you should jump onto a crash diet or run to the gym immediately – sometimes there are other factors at play that you may want to consider.

This article will discuss some of the potential causes for unexplained weight gain, and why our health is not defined by the number on the scales.

 

Why am I gaining weight?

  1. Emotional factors

Emotional factors such as stress, anxiety or depression can play a role in weight gain. When people are experiencing these unpleasant emotions, they may use food as a coping mechanism: this is known as emotional eating and is much more common than you might think.

  1. Hormonal imbalances

Hormones are chemicals which regulate many aspects of our daily lives, including weight. When our hormones are out of balance, it can trigger physiological changes within the body such as an increased appetite and decreased energy levels.

  1. Low thyroid function

If the thyroid isn’t working correctly, the body will struggle to burn calories and may be inclined to store them instead. This can manifest itself as around 5-10lb of weight gain1, or more depending on the severity of the hypothyroidism.

  1. Polycystic Ovarian Syndrome (PCOS)

PCOS is a condition affecting the hormones that control ovulation, but it can also impact insulin and androgen, both of which can lead to weight gain. Up to 80% of women with PCOS reported being overweight2, making it an extremely common side effect of PCOS.

  1. Insulin resistance

One potential cause of unexplained weight gain is insulin resistance, where the body’s cells become resistant to the hormone insulin. Insulin is an essential part of glucose metabolism, so if your body can no longer respond to insulin effectively then you may begin to gain weight.

  1. Physical activity levels

If you have been less physically active than usual, your body is not going to be using up as much energy as normal, meaning more of the nutrients you take in will be stored instead. Alternatively, if you’ve been doing a lot of resistance training, you’ll be building up muscle mass, which is around 15% denser than fat mass3!

  1. Other lifestyle factors such as drinking or smoking

Drinking and smoking can contribute towards weight gain over time. More specifically, drinking in excess can lead to weight gain, whilst stopping smoking has the same effect – this is because smoking is an appetite suppressant.

 

When should I see a doctor or health care professional?

If you start to notice an increase in your weight despite your nutritional intake and physical activity level staying the same, it may be the case that you have an underlying medical condition causing you to gain weight.

If you are experiencing any other unusual symptoms alongside this weight gain, you may want to consider seeing a doctor for further investigations.

For example, changes in mood, appetite or energy levels, difficulty concentrating and making decisions, increased thirst or more frequent urination may indicate that there is something else going on.

 

What should I do if I start to gain weight unexpectedly?

 

TIP ONE

Don’t panic! Weight gain is completely normal, and this doesn’t mean you should be trying to lose it.

Weight gain might be a sign that you are becoming more comfortable in your body, or that your muscles are growing to keep you fit and strong.

Maybe you’re going through a big life change, such as pregnancy or menopause, and this is causing natural fluctuations to your weight.

Whatever the reason, you don’t need to worry unless you are experiencing other symptoms that might indicate an underlying condition. If you are truly concerned and are feeling uncomfortable in your body, we urge you to book a free discovery call with a member of our team to investigate this further.

 

TIP TWO

Consider what might be causing you to gain weight. If you think you may have a medical problem that is causing your weight gain, it might be worth checking in with your doctor to get to the bottom of it.

Weight gain can also be a side-effect of many different types of medication.

For example, individuals taking long-terms antidepressants are up to 85% likely to gain weight secondary to this4.

If you think you might be gaining weight because of a prescription medication, it could be a good idea to discuss with your GP whether this needs to be altered to discuss your concerns and expectations.

 

TIP THREE

Embrace and accept your changing body. We are all human beings, after all – we’re not designed to say the same weight throughout our entire lifetime!

Sadly, weight stigma is still prevalent even currently, but the key thing to remember is this: you don’t need to be on a diet to be healthy.

Health comes in all shapes and sizes – gaining weight doesn’t change or define who you are as a person. Your weight is the least interesting thing about you!

Here at EHL, we’re here to smash diet culture and help you see your worth as more than a body! Our team of specialist dietitians can help you to build a healthy relationship with food and your body and guide you to becoming embodied.

Contact us now at [email protected] to start you journey towards food freedom!

 

Team EHL x

Robin Wileman, Student dietitian & EHL intern

 

 

 

References

1 American Thyroid Association (2019). Thyroid & Weight.

2 Sam, S. (2007). Obesity and Polycystic Ovary Syndrome. Obesity Management, 3(2), 69–73. 

3 Norman, J. (2018, August 24). But muscle is heavier than fat, right? – LifestylesFitness. Medium. https://medium.com/lifestylesfitness/but-muscle-is-heavier-than-fat-right-a50aece8c5db#:%7E:text=The%20principal%20factor%20responsible%20lies%20in%20both%20tissues,whereas%20fat%20tissue%20is%20just%200.92%20kg%2F%20litre

4 Uguz, F., Sahingoz, M., Gungor, B., Aksoy, F., & Askin, R. (2015). Weight gain and associated factors in patients using newer antidepressant drugs. General Hospital Psychiatry, 37(1), 46–48. 

 

All in Recovery: Is it right for me?

all in recovery

Eating disorder recovery using the All-In Method

 

Whilst exploring different styles of recovery, you may have come across ‘all in’ recovery. It may sound overwhelming to some, or as an ideal approach to others.

In this blog we will explain what ‘going all in’ recovery means, as well as its perks and some possible drawbacks. This way, we are hoping you will get more understanding of whether this would be an effective approach for your unique eating disorder recovery journey.

 

What does all in recovery entail?

According to urban dictionary, an online glossary of slang words and phrases, going ‘all in’ means being totally committed to something[1]. As you can understand, going ‘all in’ is not really a scientific term, but it can speak to the ears of many who have a strong momentum in the beginning of their treatment.

Being fully committed in recovery entails being devoted to challenging yourself, persist in saying ‘no’ to your eating disorder voice, and being willing to claim trust in yourself again.

This requires letting go of the thin ideal and the need to restrict your food intake in the pursue of it.

You won’t necessarily need a meal plan, but rather allow yourself to eat all the food that your body is craving to meet your energy needs. Sometimes this may mean your intake needs to exceed your daily nutritional requirements, so you are able to restore your body weight.

Showing trust in the process by eating what you want, when you want it, and as much as you want, makes for a prosperous ground for healing your body and mind.

At the same time, going ‘all in’ encompasses giving up other eating disorder behaviours as well. This could include, among others, stopping any compulsive lower-level movement and exercise, counting calories or macronutrients, and obsessive body or food weighing.

We know this doesn’t sound easy, but this is about taking that leap of faith. Understanding that the weight gain will stop when the body is at its happy and thriving place. This WILL happen biologically as soon as the body realises it’s not in a famine state anymore. As a result, food will not feel scary, and your cravings and extreme hunger will dissipate.

With the support of a team of specialists, your unhelpful eating disorder behaviours will be replaced with distress tolerance techniques and emotional regulation techniques.

Here at Embody Health London, we are your biggest cheerleaders and here to support as you choose the best path for you. We are firm believers that knowledge is power and it’s important to weigh up the pros and cons when making your decision.

 

What are the advantages of going all in recovery?

  1. You will honour your body’s needs and build body attunement. This is key to becoming an intuitive eater.
  2. Weight restoration and nutrition rehabilitation will be achieved sooner to improve your long-term health outcomes, regain your period, protect your lean mass and organs, and restore your bone density.
  3. You will make peace with food by overcoming fear foods and food rules. This will reduce food anxiety and guilt, resulting in you being more present with family and friends.
  4. Food portions will be normalised, and you will understand the unique needs of your body, and how this fluctuates day-to-day.
  5. It allows the introduction of ‘normal eating’ quicker. This will improve your quality of life and help you to have food and body freedom.

 

What are the disadvantages of going all in recovery?

  1. Weight restoration alone does not always lead to full recovery, so going ‘all in’ can sometimes neglect mental and emotional health if you move too quickly.
  2. It can be confusing to navigate through intuitive eating by yourself after a period of going ‘all in’. This can be prevented by getting specialist input to provide you with appropriate guidance.
  3. It can lead to distress or fear of judgement when comparing your meals to others.
  4. It may lead to fear that you’re not eating enough, which may make you feel as if you’re failing.
  5. Following a period of prolonged food restriction, going ‘all in’ can make you feel extremely full. This is a temporary sensation though as your digestive system comes back to normal again after re-feeding.
  6. It is not a safe approach if you are at risk of developing re-feeding syndrome (significant recent weight loss, minimal food intake, low body mass index), or if you are medically unstable (e.g., abnormal blood test results, low heart rate etc). Anyone at risk will require a careful reintroduction of food to meet their nutritional requirements slowly.

 

Conclusion

By now, you may have figured out whether you’re interested in the ‘all in’ approach to recovery. It may sound like the perfect fit for you, or you may find it very scary. Eating disorder recovery is different for everyone, and you are allowed to do things at your own pace.

What matters is that you keep showing up each day and do the best you can. You will get where you need to be, whether fast or slow. There is no right or wrong.

In the wise words Martin Luther King, ‘you don’t have to see the whole staircase, just take the first step’.[2]

If you would like personalised one-to-one recovery coaching from one of our specialist dietitians, we are here to support you every step of the way. Book your free discovery call and let’s recover, together!

 

Team EHL xx

 Written by specialist dietitian, Dimitra Theodoraki

 

1 https://www.urbandictionary.com/define.php?term=all%20in

2 https://www.goodreads.com/quotes/199214-take-the-first-step-in-faith-you-don-t-have-to#:~:text=You%20don’t%20have%20to%20see%20the%20whole%20staircase,just%20take%20the%20first%20step.%E2%80%9D

 

What are safe foods for those recovering from an eating disorder?

pasta eating disorder recovery

Nutrition rehabilitation in eating disorder recovery

 

Eating disorders are complex mental health conditions that affect millions of people around the globe. In fact, it is estimated that around 9% of the population have been affected by an eating disorder at some point in their lives1, whilst those with an eating disorder could be twice as likely as those without to experience anxiety or depression2.

If you or someone you love has suffered from anorexia nervosa, bulimia nervosa, binge eating disorder, or any other type of eating disorder, you may be wondering which foods are safe to eat and which ones you should be avoiding.

There are several myths surrounding food safety for those experiencing eating disorders. This article will discuss eating safely while in eating disorder recovery, including tips on tackling your fear foods and freeing yourself from food restriction.

 

 

What makes something a “fear food”?

A fear food, sometimes known as a “challenge food”, is any food that makes us feel uncomfortable or afraid to eat – some common fear foods include chocolate, ice cream, pizza, pasta, and cheese.

The idea behind fear foods is the belief that they will make us lose control or overeat, which will lead to weight gain.

This can be extremely anxiety-inducing for people with eating disorders: the more fattening or calorific you perceive a food to be, the more fear you will associate with it3.

However, it’s important to remember that no food intrinsically causes weight gain – it is only if it is eaten in excess and with no body attunement that weight gain could happen.

The key to overcoming an eating disorder is acknowledging the fact that there are no “good” or “bad” foods. Once you learn to recognise and accept this, you’ll be able to enjoy eating without feeling guilty or shameful.

 

 Are “safe foods” really safe?

In eating disorder terms, a “safe food” is usually something that we feel comfortable eating because it doesn’t pose a threat to our overall goal of weight loss. These are usually very low-calorie items such as sugar-free jelly, rice cakes, diet drinks, low-calorie fibre snack bars and even sugar-free chewing gum.

If you are experiencing an eating disorder, you might think that these low-calorie options are “safer” because they are perceived as healthy. However, just because a food is low in calories, it isn’t necessarily a healthy choice – especially not when you are removing or restricting lots of other foods in your diet.

Those with eating disorders are usually trapped in the cycle of avoiding fear foods entirely and stick to strictly safe foods to avoid weight gain at all costs. The truth is these super low-calorie “safe” foods are (often) nutritionally inadequate, unfulfilling and won’t provide you with a varied, balanced diet.

 

Which foods are ACTUALLY safe for those recovering from an eating disorder?

Remember, an eating disorder can be very convincing and demonise certain foods or food groups. At the end of the day, all food is safe (unless you’ve dropped it on the floor, you’re allergic to it, or it’s past its’ expiration date!).

It’s important to include a variety of foods in our diet to challenge rigid, black and white thinking. As we like to say, our aim is to move you from black and white, to all the colours of the rainbow:

  1. Carbohydrates: Not only do carbs give us fuel, but they also supply us with valuable nutrients such as folate, iodine, thiamine, and dietary fibre. Carbohydrates like whole grains will also keep you fuller for longer, so you’ll feel more satisfied after you eat them4.

 

  1. Protein: Lean meats and fish are not only rich in protein, but provide an excellent source of essential iron, vitamin B12 and zinc. Oily fish is an excellent source of omega-three fatty acids, which help maintain our cardiovascular and brain health.

 

  1. Nuts, oils & healthy fats: Nuts contain plenty of fibre and protein, on top of a multitude of essential macronutrients like zinc, magnesium, vitamin E, selenium, folate, iron, and potassium. They also provide us with healthy unsaturated fats.

 

  1. Calcium: Calcium can be found in dairy products such as milk and yoghurt and is important for maintaining bone health.

 

  1. Fun foods: “Fear foods” like chocolate, biscuits, burgers, cake, crisps, and pizza can also be seen as fun foods – it is important to challenge these foods and try to incorporate them into your diet, rather than cutting them out completely.

 

  1. Fruit and vegetables: Leafy greens such as kale, spinach, and asparagus are rich in iron, vitamins A, C and K, B vitamins and magnesium – all of which have been shown to reduce anxiety, increase serotonin and moderate satiety5.

 

Fruits are high in antioxidants, chemicals which fight disease by protecting against free radicals and reducing inflammation. An apple a day might actually help keep the doctor away after all… although it is important not to fill up on too many fruits or vegetables as you may not be able to fit in other important food groups!

 

  1. Fluids: To stay hydrated, it is a good idea to aim for 1 glass of fluid with every meal and snack you have.

 

How can a pattern of regular eating help eating disorder recovery?

 Maintaining a pattern of regular eating is one of the key aspects of eating disorder recovery. Research indicates that having a regular mealtime structure throughout the day with snacks in between helps people to slowly return to less disordered eating patterns and face fewer negative feelings surrounding meals6.

Eating every few hours throughout the day is a tried and tested method of developing a more positive relationship with food and honouring your body’s natural hunger cues, without self-judgement or restriction.

Remember, it’s difficult to work with an underfed brain and body! Your body thrives off regular nutrition to help you function at its best.

 

How long does it take to recover from an eating disorder?  

There is no single, straightforward way to recover from an eating disorder – everyone’s recovery journey is different and doesn’t have a set timeline. You may experience setbacks along the way, but it’s important to accept that recovery isn’t linear: everyone travels at their own pace and setbacks are a part of this journey.

One of the first steps to recovery is acknowledging that you want to recover, allowing yourself to accept professional help and consulting with an expert who can provide you with the advice and support you deserve.

Here at Embody Health London, we provide tailored support and coaching for those who want to reduce their food anxieties and build their body confidence.

Get in touch today to begin your recovery journey, starting with a free one-to-one discovery call with a member of our compassionate, qualified team.

 

Robin Wileman,

EHL Intern

 

References

1 National Association of Anorexia Nervosa and Associated Disorders. (2022, June 8). Eating Disorder Statistics | General & Diversity Stats | ANAD. https://anad.org/eating-disorders-statistics/

2 Patton, G. C., Coffey, C., & Sawyer, S. M. (2003). The outcome of adolescent eating disorders: findings from the Victorian Adolescent Health Cohort Study. European Child & Adolescent Psychiatry, 12(0), 1. https://doi.org/10.1007/s00787-003-1104-x

3 Gonzalez, V. M., & Vitousek, K. M. (2004). Feared food in dieting and non-dieting young women: a preliminary validation of the Food Phobia Survey. Appetite, 43(2), 155–173. 

4 Zong, G., Gao, A., Hu, F. B., & Sun, Q. (2016). Whole Grain Intake and Mortality From All Causes, Cardiovascular Disease, and Cancer. Circulation, 133(24), 2370–2380. https://doi.org/10.1161/circulationaha.115.021101

5 Maqbool, M. A., Aslam, M., & Akbar, W. & Iqbal, Z. (2018). Biological importance of vitamins for human health: A review. Journal of Agriculture and Basic Science, 2. https://www.researchgate.net/publication/325359151_Biological_importance_of_vitamins_for_human_health_A_review

6 Hage, T. W., Rø, Y., & Moen, A. (2015). “Time’s up” – staff’s management of mealtimes on inpatient eating disorder units. Journal of Eating Disorders, 3(1). https://doi.org/10.1186/s40337-015-0052-4

 

What are the key signs you are suffering from a distorted body image?

body image

Body dissatisfaction and building body image resilience

 

One in five adults feel shame, and one third feel low because of their body image in 20194.

Distorted body image and body dissatisfaction seems to be on the increase, but how can you recognise the signs of distorted body image and how to overcome it? This article will outline some of these signs and signpost you to some methods to overcome distorted body image.

 

What is a distorted body image?

Body image refers to how individuals picture their body, regardless of how it looks. It is comprised of a complex network of factors including thoughts, feelings, evaluations and behaviours relating to your body1.

Body image is a dynamic concept which can change daily due to our mood, stress levels, or any external cues of the day, such as how clothes feel on your body.

Your body image can alter your behaviours, either concealing or revealing your body, or even pursuing a diet to try and change the body.

You may see articles online using the terms body image distortion, negative body image, body dissatisfaction and many more similar terms – these all refer to the same phenomenon.

However, body dissatisfaction is when there is a difference between your perceived body image and your idealised image of what your body should look like1.

 

What causes distorted body image?

There appears to be a range of factors that contribute to our relationship with our bodies including socialisation, physical changes within the body, and our environment and family systems.

In fact, self-recognition is assumed to have developed by the time we reach the age of two1. In your toddler years you are exposed to social norms and begin to internalise these, especially in relation to gender stereotypes and expectations.

It has been reported that 40-50% of children aged 6-12 years reported being dissatisfied with their body size / shape5. Children may start to manipulate their appearance to get approval from adults and peers – therefore some researchers claim body image is a learned behaviour and not something humans naturally do1.

 

How do I know if my body image is distorted?

We are all exposed to the same messaging in the media, yet we don’t all have distorted body image.

Body image is a social phenomenon, with one in five adults reporting images used in advertising had caused them to worry about their body image4, with those experiencing any form of teasing about their body as a child more likely to have distorted body image1.

There may also be a link between body image and self-esteem, with high self-esteem protecting us from negative thoughts about our body and reducing any anxiety that others will judge our body negatively1.

 

What are the key signs you may be suffering from a distorted body image?

  • Feeling unhappy with your appearance
  • Losing interest in activities that once made you happy
  • Experiencing low self-esteem
  • You have trouble eating in front of others
  • Constantly comparing yourself to other people
  • Avoiding mirrors
  • Avoiding social situations because you’re worried about what you look like
  • Hyper fixating on specific body parts and engaging in body checking behaviours such as grabbing or poking different body areas
  • You feel guilty when eating or drinking because of how you look

We all may experience some of the above from time to time but a key sign you’re suffering from distorted body image is a preoccupation with any of the above.

If you constantly compare your body to what it used to look like or what you think it should be, you are experiencing body image distortion – and if you then act on this through activities such as dieting, cosmetics and products, or even to the extent of surgery, then you may be experiencing this distortion6.

 

How to overcome distorted body image?

Firstly, know that you are not alone in your experience. Many people are experience bad body image.

As we aim to overcome distorted body image, we should focus on building a positive body image, or even body acceptance. Researcher, Catherine Cook-Cottone2, says cultivating a positive body image plays a powerful role in recovery from an eating disorder.

Body acceptance involves agreement between the inner aspect of yourself such as thoughts and feelings with a concept of the body that accepts all shapes, sizes and unique qualities – as well as the emotional protection of kindness toward the body2.

In a study asking those with high body satisfaction about their body’s, they commented on their ‘flaws’ but were not troubled by them, rather accepting them as part of themselves2.

We are here to support you on your body acceptance journey with our top tips to cultivate better body image!

 

  1. Prioritise your mental health

There is an established link between negative body image and mental health problems. Over one third of UK adults have felt depressed or anxious because of their body image4. By working on taking actions that will improve your mental health, you will, in turn, improve your body image.

 

  1. Notice how you talk to yourself

Your thoughts create your reality and journaling is an effective tool to begin observing your inner dialogue. When you have a negative thought about your body, write it down and then challenge yourself to write three neutral statements. It may feel challenging at first but the more your practice the easier it becomes.

 

  1. Detox your social media

Find what works for you as stepping back completely from social media may be most beneficial if it contributes to a negative body image. However, if you use it for social connection, prioritise cultivating your feed, setting daily limits and seek out body positive accounts that add to your life, rather than take away.

 

  1. Set goals to improve body function

Changing our goals from appearance-focused to function-focused is more sustainable when we are healing our relationship with our body. Focus on what your body allows you to do every single day such as run, walk, play, dance, swim! You may choose to set goals such as improving your cardiovascular fitness, getting stronger or improving your flexibility.

 

  1. Engage in embodiment practices

The aim of embodiment is to come back home to our body where we feel a deep sense of connection, appreciation, and attunement with our body. Many individuals we work with at EHL are disembodied, meaning they are out of touch with many sensations and emotions that arise in their body. You can start to practice embodiment through many practices such as mindfulness, meditation, yoga or dance.

 

  1. Cultivate an environment to support a positive body image2.

Surround yourself with other humans who don’t hyperfocus on their body. If you know someone who is struggling with their body image, we have a post on supporting them in a way that is most helpful.

If you want more support, we are here to help you every step of the way!

Contact us at [email protected].

To learn more about our group coaching programme head to THRIVE to join a safe and supportive community of like-minded women on their journey towards body confidence, food freedom and self-love.

 

Team EHL x

 

References:

Hosseini and Padhy 2019 https://europepmc.org/article/nbk/nbk546582

Cook-Cottone 2015 https://www.sciencedirect.com/science/article/pii/S1740144515000285

Braun et al 2016 https://www.sciencedirect.com/science/article/abs/pii/S1740144516301000

Mental https://www.mentalhealth.org.uk/publications/body-image-report/exec-summary

Smolak L. Body image development in childhood. In: Cash TF, Smolak L, editors. Body image: a handbook of science, practice, and prevention. 2nd ed. New York: The Guildford Press; 2011.

Phillips et al 2001 Surgical and nonpsychiatric medical treatment of patients with body dysmorphic disorder https://pubmed.ncbi.nlm.nih.gov/11815686/

5 Safe alternatives to emotional eating

emotional eating

How to stop emotional eating and what to do instead

 

We’ve all seen movies showing post-breakup ice cream cravings to deal with heartbreak – but should we be worried about using food as an emotional crutch? And is it harming our health? In this article we will look at emotional eating, how to deal with it in general, and more specifically the relationship between emotional eating and stress.

 

What is emotional eating?

Emotional eating is often defined as our tendency to overeat as a response to experiencing negative emotions1. In German, the term Kummerspeck means grief bacon4 and refers to eating when sad.

We should remember that emotional eating can be used to refer to eating of any kind – over or undereating – driven by a psychological and / or emotional trigger, whether that’s a positive or negative emotion.

We eat food that is nostalgic and associated with happy memories as well as consuming when we are bored or anxious. It is only when we over-rely on food in response to negative feelings that we may need to be concerned.

Hunger that causes emotional eating often comes on abruptly in response to a stressor and leads to a longing for foods that are easily palatable or associated with positive experiences. Do you find yourself eating more when you are stressed or anxious? Or do you eat when you are bored?

As we reach for these foods, emotional eating can lead to feelings of guilt directly after the experience. If this is something you often encounter, it may be time to investigate whether you are eating emotionally.

 

Why should we be concerned about emotional eating?

Links have been found between emotional eating and depression, as well as binge eating and various eating disorders5. Emotional eaters also tend to report higher levels of body dissatisfaction and an increased desire for thinness5.

A 2013 study found that 40% of participants increased their food intake when stressed, while 40% decreased their intake3. 

Emotional eating may be considered an example of disordered eating, with a risk of tipping over into the territory of an eating disorder.

 

Emotional eating and stress

When we are stressed, our bodies quickly release adrenalin and cortisol as part of our fight or flight response. The adrenalin temporarily lowers your appetite, but it is fleeting.  The stress-hormone – cortisol lingers and its role being to replenish the body long after the stress has passed. If chronically raised, cortisol drives you to eat more and store body fat in the visceral areas – deep within your abdominal area surrounding your organs.

This in part explains why when you’re really stressed, there’s an urge to have to do something, anything.  And it’s usually something easy and comforting – like eating or drinking. 

In essence, your raised cortisol levels increase your desire for high carbohydrate-rich food– and once you give in to it once – once turns into twice and three times… and your brain learns a shortcut to feel a sense of comfort. A habit is now formed.

 

How to deal with emotional eating

 

  1. Identify the reason why you want to eat

Methods such as journaling may be useful to help you notice any patterns of emotional eating as well as help you acknowledge what it is you are feeling. This may be a process that allows you to work on embodiment and listening to internal cues around food – especially in relation to hunger.

 

  1. Diversify your toolbox to deal with your emotions

Eating releases a rush of our happy hormones, including dopamine and serotonin. So, it makes sense we would want to continue eating if we are feeling down, overwhelmed, or negative. But food is not the sole source of these happy hormones! Dopamine is released in response to sunshine, listening to music, and connecting and socialising with other human beings.

 

  1. And, breathe!

Breathing exercises and mindfulness can be a great resource to help deal with emotions and cause the body to move away from the fight or flight mode that comes with stress, into a relaxed, calm and present state.

Utilising mindfulness might mean that when you reach for food when anxious you slow down and appreciate all aspects of that food, and how it makes you feel. Are you still using it to soothe your emotions? Maybe! But the difference here is that you are consciously choosing to eat emotionally with awareness2 and attunement.

 

  1. Tap into your social network or join a support group

This will allow you to feel less alone in your experiences. Equally hanging out with friends and family will allow you to circumvent thinking about food or being bored as a trigger for eating.

 

  1. Be mindful of what you eat and how food makes you feel

Again, journaling might be helpful here, it will allow you to see how food makes you feel emotionally and physically. Can any associations be found between certain foods and their effect on you, especially any regular bouts of emotional eating after regular occurrences or periods of stress?

 

  1. Seek professional help

A 2018 study found that participants who ate emotionally believed that it would be impossible stop. Our thoughts create our reality and us human beings have unlimited potential. Most of us are just scraping the surface of our powers. Fear not friends, you inherently possess the wisdom, courage, and tenacity to make powerful changes in your life! It’s NEVER too late. You can achieve food freedom, body confidence, and shape your new reality.

If you are not where you want to be in your food and body freedom journey, think about where you are holding back. You have one shot at this thing called life and you are worth investing in. Want more support? Email us at  [email protected] to discuss group coaching or one-to-one tailored support.

 

Kacie Shoulders, ANutr

Team EHL

 

References

Frayn et al 2018 – Emotional eating and weight regulation: a qualitative study of compensatory behaviours and concerns – https://link.springer.com/article/10.1186/s40337-018-0210-6

Mindful – A Mindful Approach to Emotional Eating https://www.mindful.org/a-mindful-approach-to-emotional-eating/

Yau and Potenza 2013 – Stress and Eating Behaviours https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/

Reichenberger et al 2019 – Emotional eating in healthy individuals and patients with an eating disorder: evidence from psychometric, experimental and naturalistic studies https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/emotional-eating-in-healthy-individuals-and-patients-with-an-eating-disorder-evidence-from-psychometric-experimental-and-naturalistic-studies/971ADF9FDF616EB6A7CCAACD76F68493

Braden et al 2018 – Eating when depressed, anxious, bored, or happy: Are emotional eating types associated with unique psychological and physical health correlates? https://www.sciencedirect.com/science/article/pii/S0195666317315933

How can I stop the feeling of loneliness?

loneliness mental health awareness

Mental Health Awareness Week 2022

 

Between October 2020 to February 2021, 7.2% of adults reported often or always feeling lonely1 with the government and Office for National Statistics currently mapping how COVID has affected how lonely people are.

This trend of increasing loneliness may be what led the Mental Health Foundation to declare it the theme of this year’s mental health awareness week.

This article will set out what mental health awareness week is all about, and why, if you’re feeling lonely, you might not be that alone after all.

 

What is Mental Health Awareness week?

Mental Health Awareness week was created in 20012 and is celebrated worldwide, with a different theme each year around mental health.

This year, Mental Health Awareness week will take place between the 9th and 15th May on the theme of loneliness.

The aim of the week is to encourage conversations around loneliness, as well as steps we can take as individuals to help improve our mental health.

 

Am I lonely?

Loneliness is described as when we perceive ourselves to be isolated, compared to what we perceive we should be. You may feel lonely even if surrounded by people. It is all about our perception.

 

How many people are lonely?

“Loneliness is increasingly recognised as the next critical public health issue” – Lim et al 20204

A survey of UK adults during the implementation of COVID-19 restrictions found that 24% reported experiencing loneliness7.

It’s important to note this is self-reported, and whether loneliness is reported is a concern for researchers. It might be hard to know how many people are lonely if they are socially isolated or don’t have access to such surveys.

According to the Office for National Statistics3 you may be more likely to experience loneliness if you are in poor health, single or widowed, between the ages of 16 and 24 and renting rather than owning your home.

However, loneliness can affect anyone, independent of your age, sex, education level and ethnicity6 – it is a condition that can affect any of us at any point.

Loneliness can be triggered by many ‘normal’ life events such as moving house, starting a new job, illness, becoming a parent – it may even occur as more than one of these happen at one time such as starting a new job while moving house4.

These events may even seem to be positive to the person experiencing them, but they require a period of adjustment socially and so can cause loneliness. If you are feeling lonely despite moving for a promotion, or after becoming a parent, know that this may be more common than you think.

 

How does loneliness impact physical and mental wellbeing?

We should always be careful saying one thing causes another, as our physical and mental health are affected by so many things.

Research has found associations between loneliness and disruption of sleep, cognitive ability, depression, anxiety and even non-communicable diseases such as heart disease, stroke and Alzheimer’s4,5.

We recently wrote an article on human connectedness and eating disorders, in which we shared studies finding that better social connectedness was associated with reduced eating disorder symptoms.

Recovery is also influenced by how much support someone feels they have within their family and friend groups, alongside their health professional.

Loneliness can be both a product and cause of poor mental and physical health, creating a cycle that can be hard to get out of. But fear not, there is hope!

 

What can I do if I am lonely?

Firstly, remember even if you feel lonely, you’re not alone – most of us experience loneliness at some point or another in our life. It can feel hard to take steps to combat loneliness, so read on for our top tips for loneliness: 

  1. Find a friend or family member that you feel you can trust and talk to about how you are feeling. A problem shared is a problem halved!
  1. Strengthen friendships that you currently have. Remember, it is our responsibility to nurture our relationships. Make time to connect with old friends or schedule a walk or coffee date. There’s nothing better than reminiscing on past experiences and sharing a funny story with a friend you have known forever. 
  1. Look into peer support groups that allow you to share your experience and connect with other like-minded folks.
  1. Join a class or group in your local area such as a book club, sports club, rock climbing centre, tennis club, the list goes on! Find a hobby you love and nurture that part of you. Other people will love that hobby too and you may even make new friends through shared experiences.
  1. Spend time in nature to boost your mood – this was the theme of last year’s mental health awareness week and has been shown that people who are more connected to nature are usually happier in life. Why not connect this with tip with tip number four and find a hobby outside such as gardening, cycling or rollerblading. Your inner child will be bursting at the seams!
  1. Detox from social media if you find yourself comparing to others frequently. Social media can be used a wonderful tool for connection and meeting people you wouldn’t otherwise, however excessive social media use can exacerbate negative body image and feelings of inadequacy and loneliness.
  1. Make time for self-reflection, journaling, and mindfulness in your life. Is there a local yoga studio or church can join in your area?
  1. If loneliness is significantly impacting your quality of life in a negative way, consider seeking professional support from a health care professional or helpline.

 

How can I access support?

There are a range of health professionals and forums available to you online. If you are struggling with loneliness, secret eating, and body shame, we are here to help!

Join us in THRIVE – the missing puzzle piece of food and body freedom – A practical and supportive step-by-step framework to heal your relationship with food in 12-weeks, without the fear, guilt or overwhelm. In THRIVE we deliver weekly live support groups to help you nurture a healthy relationship with food and connect with other courageous people who will support you along the way. Because you can never have too many cheerleaders in your life!

Kacie Shoulders, ANutr

Team EHL x

References

  • Cacioppo and Cacioppo 2018 – The growing problem of loneliness

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)30142-9/fulltext

  • The Mental Health Foundation – Loneliness during the Coronavirus Pandemic

https://www.mentalhealth.org.uk/coronavirus/loneliness-during-coronavirus

Four mindset-blocks holding you back from recovery and how to overcome them

mindset for eating disorder recovery

How fear is getting in the way of your recovery

 

In recent articles, we unpacked some of the key 3 signs you are ready to recover and how to stay motivated in eating disorder recovery. Today, we will explore some of the barriers that may be holding you back from choosing recovery and some shifts we can make to let go of these potentially destructive barriers to our healing.

 

ONE: Fear of failure

When it comes to eating disorders, pressure often exists to get things perfect when living with or recovering from one. 

It can be challenging to break the cycle of intense exercise or restrictive eating patterns, making us feel unprepared to recover, with a high potential failure rate. In addition, we may have tried and failed to heal entirely in the past, which can often play in our minds and hold us back from believing we have the power to recover.

To help find some motivation and affirmation on why you have what it takes to recover, why not try making a list of all the things you have succeeded in during your life so far? 

Maybe you won or outperformed others in a competition that was important to you, or you were offered a place with your dream job or university. Perhaps you picked up a new skill or hobby recently and are starting to feel confident and empowered in your abilities. 

No matter how small or how long ago these may have been – celebrate your achievements and use them as a reminder that you are capable and worthy of meaningful change when it comes to your relationship with food, too. Positive reinforcement is essential to appreciating our bodies and minds in recovery. (1)

 

TWO: Fear of change

When we have lived with an eating disorder for a proportion of our lives, of course, there is a level of unfamiliarity when it comes to recovery and healing. 

The idea of recognising and listening to our hunger cues may be a foreign one, and we may be so distant from them that the idea of even beginning to reconnect with our bodily intuition may seem almost impossible.

To help shed a more positive light on the prospect of change, think about a time when you have had to adapt to a change. Perhaps it was moving to a new home, town, or country, losing a loved one, a changing relationship dynamic, or a bold career move. 

The fact that you are still living through it all now is a sign that you are brave, strong, and resilient.

Sometimes change benefits us – moving home allows us to branch out, meet new people and become more independent as adults. Ending a toxic relationship or friendship can enable us to invite more high-value connections into our life. 

Choosing recovery teaches us to show up for ourselves and accept our bodies for what they are. We can appreciate all the fantastic ways they serve us and enable us to live our everyday lives.

Achieving meaningful change concerning recovery will shift our mindset to focus on more than just food and exercise, holding space for all of the other beautiful facet’s life has to offer us.

 

THREE: Fear of success

The fear of success can be another critical mindset holding us back from recovery, such as the fear of things working out and milestones being achieved on the road to recovery. 

We may be concerned with what our next step might look like and whether we will still feel like ‘us’. For example, we might have a fear of not liking our bodies if we restore our weight. 

Will we look or feel any different? Will others around us still accept us and give us the same compassion that they may have offered during our ED?

Will we be accepted in society if we look different, and how connected will we feel to our identity?

These questions are all perfectly normal and valid – recovery can certainly feel like an unfamiliar environment to be in, especially when we may have been consumed by our eating disorder and our bodily cues and regular eating habits need to be re-established.

Alternatively, you may have achieved some degree of success in the past in recovery, but this may not have been enough to achieve total recovery and food freedom. This may make us believe that we are incapable of reaching a point of full recovery where we feel healed.

Start by defining what a successful endpoint may look like for you. Work backwards to see what baby steps you can take daily and incrementally to achieve this larger goal. 

Any journey we make is sprinkled with flaws and mishaps, so it’s important to plan for these and recognise them when they arise, showing ourselves compassion and understanding to overcome and continue forwards regardless of the obstacles in our way.

 

FOUR: There will never be a perfect time. 

When it comes to any goal, it’s perfectly normal to have barriers and roadblocks in our minds that prevent us from taking the steps towards it. 

Maybe it’s that we are too busy, or we have an upcoming wedding or event we want to look our best for, or perhaps arguably the most powerful barrier of all – our mental health – may prevent us from seeking and achieving recovery. It can be helpful to look inwards and identify these roadblocks and how we might overcome them. 

We also may have this idealised narrative of being totally ‘healed’ – when the reality is imperfections are a part of the human experience. We will constantly be faced with ongoing challenges and experiences regardless of whether we are in recovery or not, so it’s important to think about what healing means to you individually. 

Studies show that participants with an eating disorder find that a looser definition of the endpoint in recovery can be more beneficial than a rigid number on a scale or other marker. (2) As we know, recovery isn’t solely about weight restoration, either. 

Consider what a good relationship with food may look like for you and use this as a starting point to navigate your recovery. The ‘perfect’ time may never be clear – so fuelling yourself with a drive to consistently work on your journey with food and choose a path of healing is sensible and sustainable.

Remember, recovery is not about creating the “perfect” life, rather developing the tools and building emotional resilience when life feels hard.

 

Ready to get started with us? Book in a free discovery call today or read more about how we have helped previous participants like Anastasiia.

 

Priya Chotai, BSc ANutr

EHL Team x 

 

References

Koller KA, Thompson KA, Miller AJ, Walsh EC, Bardone-Cone AM. Body appreciation and intuitive eating in eating disorder recovery. Int J Eat Disord. 2020 Aug;53(8):1261-1269. doi: 10.1002/eat.23238. Epub 2020 Feb 5. PMID: 32020677.

LaMarre A, Rice C. Recovering Uncertainty: Exploring Eating Disorder Recovery in Context. Cult Med Psychiatry. 2021 Dec;45(4):706-726. doi: 10.1007/s11013-020-09700-7. Epub 2021 Jan 2. PMID: 33389444.

What are the stages of eating disorder recovery?

stages of eating disorder recovery

What to expect during recovery

 

There is no one-size-fits all approach to recovery, just as there is no singular experience of an eating disorder. That being said, there are some general stages most people go through when recovering from an eating disorder. In this post we will discuss these stages and what they involve.

Recovering from an eating disorder is rarely a straightforward path, your readiness and experience of the journey will be changing and that’s okay. We have an article on preparing for recovery and knowing you’re ready – as well as accepting that this may involve a degree of change.

It should be noted that recovery might be a lifelong journey, and there are many angles with which to approach recovery – the below stages are one of many models of recovery.

 

Stage 1: Denial and Isolation

In this stage, the person suffering might not want to admit they have a problem. This can be through hiding eating habits from friends and family or denying there is anything wrong. In the stages of change model this is referred to as pre-contemplation, where the benefits an individual believes the eating disorder provides, such as control, outweigh the cost of the disorder3.

This stage has the same name as a stage in the grief model, and for some this can be seen as the loss of self within the eating disorder. Self-efficacy, self-directedness and self-concept have been found to be lower in those with eating disorders than healthy controls4 and the creation of a new self-schema for recovery to occur.

Eaton5 points out that for some their eating disorder is internalised, and therefore seen as integral to both their identity and their survival.

The disorder acts like a life jacket for everyday life, and understandably the person suffering doesn’t want to part with it.

Research2,5 tends to indicate eating disorders may escalate to a pinnacle before the ‘turning point’ that initiates the start of recovery, whether this point is a person or event related to or separate from their eating disorder. For example, one individual experienced a car crash and appreciated the value of life2, initiating recovery as opposed to an eating disorder side effect.

This can be a difficult stage to move forward from and support from loved ones is important at this point. Feeling isolated and unsupported, as well as misunderstood, shamed or blamed increases an individual’s need to remain trapped in their eating disorder5.

 

Stage 2: Awareness and Acceptance

The person may realise they have a problem, and they need to take action to recover. This stage often occurs when individuals acknowledge the negative consequences of an eating disorder, particularly medical2 such as increased heart rate, or light headedness.

In regard to the stages of change model this may encompass contemplation, determination and action3.

  • Contemplation: Wanting to change but conflicted between the safety of current eating disorder behaviours and changing.
  • Preparation: Deciding to change, no action implemented yet but initial steps to seek help and support may be taken. The individual may still be undecided.
  • Action: The initial engagement with treatment, this leads into treatment and recovery.

 

Stage 3: Treatment and Recovery

The person seeks out professional help to recover, and say goodbye to their disorder – “I had to cut the rope to what had been my life jacket” 5

The definition of recovery varies, with some individuals using the DSM-5 criteria for the eating disorder in question and seeing if they continue to meet this criterion. Often there is also a specific weight gain goal for those with various disorders, but in recent years there has also been a focus on psychological and behavioural changes as well4.

In this phase, individuals start to gain control and re-join society2,5 by connecting with not only professionals but friends and family members. They commit to valuing life outside of their eating disorder, embracing the freedom that comes with this and establishing their identity free from the disorder5.

The road to recovery is not linear and although this newfound freedom leads to feelings such as “getting better is worth it” 1, disappointment is also common with necessary side effects such as gaining weight, or their post-recovery life not meeting their expectations.

Individuals may experience relapses and re-enter recovery, and it is seen as a cyclical process which can be re-entered and started from baseline.

“I wandered through 2-3 years in a fog, so it’s great to recover step by step”1

 

Stage 4 and onwards: Life after recovery

At this stage individuals will have coping strategies in place to support life after recovery and have built a support network – whether it be friends, family, or an eating disorder professional.

“If you can recover from an eating disorder, there’s not much you can’t do”5

The most important aspect of recovery is for an individual to feel supported and understood. At Embody Health London, our team of dietitians specialise in helping people restore their relationship with food and normalise their eating habits.

You can contact us at [email protected] to request a free enquiry call to chat about how we can help you to improve your relationship with food and your body.

 

Kacie Shoulders, ANutr

Team EHL

 

References

Keski-Rahkonen and Tozzi 2005, The process of recovery in eating disorder sufferers’ own words: An Internet-based study https://onlinelibrary.wiley.com/doi/abs/10.1002/eat.20123

D’Abundo and Chally 2004, Struggling with Recovery: Participant Perspectives on Battling an Eating Disorder https://journals.sagepub.com/doi/abs/10.1177/1049732304267753

National Eating Disorders Collaboration, Stages of Change https://nedc.com.au/eating-disorders/treatment-and-recovery/stages-of-change/

Bardone-Cone et al 2010, Aspects of Self-Concept and Eating Disorder Recovery: What Does the Sense of Self Look Like When an Individual Recovers from an Eating Disorder? https://guilfordjournals.com/doi/epdf/10.1521/jscp.2010.29.7.821

Eaton 2019, Eating Disorder Recovery: A Metaethnography https://journals.sagepub.com/doi/pdf/10.1177/1078390319849106