How to have a healthier relationship with food and my body.

Introduction

As a Clinical Psychologist, I have had the privilege of working with individuals from all walks of life, including an outpatient eating disorder service and various generic mental health services. I’ve also studied a Masters in Eating Disorders and Clinical Nutrition so I have learnt a lot about the research around body image and eating disorders/ disordered eating. I want to share this with you so that you can be the best, healthiest version of yourself.

In a world where societal pressures and media influence often dictate unrealistic standards of beauty and an idealised relationship with food, it's essential to reflect on whether we have a healthy relationship with these aspects of our lives. In this blog post, we'll explore the key signs of a healthy relationship with food and your body, and equip you with the knowledge to help yourself.

 Understanding a Healthy Relationship with Food

A healthy relationship with food goes beyond just what you eat; it encompasses your thoughts, emotions, and behaviours surrounding food. Here are some signs that you may have a healthy relationship with food:

1.     Eating for nourishment: You view food primarily as a source of energy and nourishment for your body.

2.     Listening to your body: You trust your body's signals rather than relying on external diets or strict rules. If you feel hungry afterward going to the gym, you honour that hunger, recognising that your body needs to refuel from the energy it has exerted.

3.     Variety and balance: You have a diverse diet that includes a wide range of foods from different food groups, understanding that balance is key to overall health. Cutting out a food can make you crave it more and potentially binge on that food. SO having that chocolate isn’t you ‘being bad and naughty’. You honoured your craving. You likely won’t crave it as much the next day and will avoid the restrict-binge cycle (i.e. restricting a food can cause a binge at a later date).

4.     No food guilt: You do not feel guilty or shameful about indulging in occasional treats or ‘less healthy foods’. You allow yourself to enjoy them in moderation.

5.     Mindful eating: You practice mindful eating, savouring each bite and paying attention to the sensory experience of eating without distractions. This can be easier said than done at times so don’t worry if you struggle!

6.     Emotional awareness: You recognise that emotions can influence your eating habits but strive to find healthier ways to cope with emotions rather than relying on food as a sole source of comfort.

Understanding a Healthy Relationship with Your Body

Our relationship with our bodies can significantly impact our overall well-being and self-esteem. Here are signs of a healthy relationship with your body:

1.     Self-acceptance: You embrace your body for what it is, recognising that beauty comes in various shapes and sizes. You do not constantly strive for an unattainable ideal.

2.     Self-compassion: You treat yourself with kindness and compassion, refraining from harsh self-criticism or negative self-talk related to your appearance.

3.     Body autonomy: You make decisions about your body based on your own preferences and needs, rather than succumbing to external pressures or societal standards.

4.     Appreciation of functionality: You appreciate your body for what it can do rather than just how it looks. This includes acknowledging its strength, resilience, and the joy it brings you through movement and activities.

5.     Healthy body image: You have a positive body image, understanding that no one's body is perfect, and imperfections are a part of being human.

How to Foster a Healthy Relationship with Food and Your Body

1.     Self-awareness: Reflect on your thoughts and behaviours related to food and your body. Identifying areas where you may need improvement is the first step to change.

2.     Seek professional help: If you find yourself struggling with disordered eating patterns or body image issues, consider consulting a therapist or nutritionist who specialises in these areas.

3.     Challenge societal norms: Be critical of media messages and societal pressures that promote unrealistic beauty standards. Surround yourself with body-positive influences and role models.

4.     Cultivate self-compassion: Treat yourself with the same kindness and understanding that you would offer to a friend. Practice self-compassion in your thoughts and actions. If you struggle, perhaps Compassion-Focused Therapy could be useful (see our blog post on different therapies for more information).

5.     Embrace mindful practices: Incorporate mindfulness techniques into your daily life, such as meditation or mindful eating, to help you connect with your body and your relationship with food. How does the food taste? How does it smell? What is the texture like? Don’t just shovel it down mindlessly

 Conclusion

A healthy relationship with food and your body is a journey, and it's normal to have ups and downs along the way. Remember that perfection is not the goal; rather, it's about striving for balance, self-acceptance, and overall well-being. If you ever feel overwhelmed, seeking the support of a therapist or counselor can provide valuable guidance and tools to navigate these challenges. Ultimately, by nurturing a positive connection with food and your body, you can enhance your overall quality of life and well-being.