The psychological dimension of healthy eating

There are probably as many definitions of 'healthy' eating as people trying to follow a 'healthy' diet. In fact, in the age of the internet and social media, we are bombarded with often contradictory advice about food and nutrition. Health blogging has become a popular (and sometimes lucrative) endeavour and platforms such as Instagram brim with tantalising food pictures and recipe suggestions posted by professional or self-declared health gurus. 

The NHS and other established health organisations' guidelines around healthy eating reliably encourage variety and balance in our diets – beware of (certain) fats, sugars, too much meat, and processed foods and eat more fruit and veg. Most of us will have some idea of what eating a 'healthy' diet involves. However one aspect of healthy eating that is talked about less often is the psychological dimension. In light of the steep rise in eating disorders in the past few decades, how we feel and think about food and eating needs to be given some attention. Our relationship with food can have a significant psychological impact on our physical and mental wellbeing.

If we focus on the nutritional side of eating, we miss important emotional and social aspects of food. Adherence to a strict 'health' focussed diet (in absence of any medical or physiological imperatives that necessitate this) may mean that you get your '5 a day' but it may also leave you deeply unsatisfied, constantly overthinking about your eating habits, and unable to partake in the social sharing and preparing of food that doesn't fit with your particular 'regime'. It might start to make you feel alienated from others as well as anxious and worried about what you can and cannot eat.

In extreme cases, an 'obsession' with eating healthily can take the shape of an eating disorder. Though not officially recognised in diagnostic manuals to date, Dr Steven Bratman, an American physician, coined the term 'orthorexia nervosa' in 1996, describing an 'unhealthy obsession with eating healthy food'. An orthorexic attitude to food is characterised by an intense fear of 'impure' or 'unhealthy' foods (however this is defined by the individual) and a near constant preoccupation with 'healthy' eating.

Bratman makes it clear that he does not mean to pathologise healthy eating habits, but he stipulates that people can start to develop an 'unhealthy obsession with healthy food'. At its extreme end, orthorexia can lead to malnutrition or death and this resemble anorexia nervosa, a recognised and dangerous eating disorder which causes sufferers to strive for weight loss when they are not in fact overweight.

However, even on the less extreme end of the spectrum, an unrelenting and rigidly controlling attitude towards 'impure/unhealthy' food can seriously undermine a person's physical and psychological wellbeing, as well as compromising their ability to socialise, be spontaneous, or try new things. Therefore it is important to consider what our diet feels like to us – not just in a physiological sense, but also in terms of our thoughts and emotions. Do we allow ourselves to enjoy food, eat with others, experiment with new flavours, get excited about going out for meal? Or does the thought of food fill us with a feeling of pressure, anxiety, or dread?

Food is an inevitable and crucial part of our lives and plays an undeniably important role in our wellbeing. It is worth remembering that 'healthy' eating is not just about physical health but also has a psychological dimension and sometimes we need to find a balance between the two. 

Encouraging a healthy weight in children

Recent figures hit the headlines that younger children than ever are becoming weight conscious. A study at Essex University found a startling one in 17 children are too thin, with 6% now being classified as underweight. It’s been claimed that these children are being missed because of society’s obsession with tackling obesity. However, being underweight can also cause a variety of health problems such as a lack of energy, weakened immune system and delayed development.

Eating disorders most commonly occur in 14-19 year old teenage girls, but clinicians are diagnosing younger and younger children and many more boys, so it is a problem that parents should be aware of. But how can we help our children feel better about their weight when there is so much pressure from society to be thin?

Numerous studies have shown links between exposure to thin bodies and a desire to lose weight. So be careful about leaving fashion magazines around the house. However, the media isn’t the only problem as parents often guide a child's self-image. If you're very weight conscious, your children will copy you and may start saying things like, “I’m so fat" without really understanding what it means. Encourage health in your family, not weight loss per se.

Communicating with your children about weight is key. When they hit puberty their bodies will change suddenly. This may happen at a different time to their friends, leaving them feeling self-conscious. Talk to them about these changes and explain that it is normal. Try to understand their feelings and the source of any untrue beliefs they may hold.

If you believe your child may be developing unhealthy weight goals it is important to consult with your GP quickly to determine whether they have a weight problem and decide on the most appropriate action.

Being aware of potential issues and taking action quickly can really help your child develop a more healthy relationship with their body in childhood, puberty and beyond.

The perfect body – part II

As well as the media, another powerful influence on our body image results from the messages we receive from the people closest to us - our parents, siblings, friends, colleagues and teachers. 

Our parents, in particular, can have a major impact on our body image. This concept has been labelled ‘thin-heritance’ and explores how we may model our parents' negative views of food, unhealthy dieting practices and negative attitudes towards their own or our bodies. This can negatively affect our own body image.

In all our relationships, be it with a parent or partner, we seek acceptance and validation. So an offhand look when asking for a second helping may cause individuals to become dissatisfied with their bodies and increase their risk of developing an eating disorder such as anorexia nervosa or bulimia nervosa.

Sometimes body image can also result from the relationship we have with ourselves and in particular, the qualities we possess. Individuals with the following traits are more susceptible to negative body image than others:

• Perfectionists – their bodies have to be perfect as well.
• Impressionable people – who are easily manipulated/controlled. 
• People who compare themselves to others. 
• People who worry too much about how others view them. 
• Younger people - adolescents are more likely to be affected by body image. 
• People who are far from their ideal body – tend to have more body dissatisfaction. 
• Girls – negative body image is more common in adolescent girls than boys (although, times are changing) and girls are also more likely to internalise standards set by society for the ideal body and feel pressure to conform to these. 

Sexual orientation, particularly for men, and cultural factors can also play a role in negative body image, as some cultures are more accepting of different body shapes than others.


First Psychology Scotland has centres in the following locations:
Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk
Aberdeen: 01224-452-848, www.aberdeenpsychology.co.uk

The perfect body – part I

Summer is supposed to be a carefree time, but for some it’s a season of self-consciousness and inadequacy. The realisation we will need to shed some clothes can be particularly daunting.

Indeed, estimates reveal up to 90% of women in the UK experience body image anxiety and a worrying two-thirds of these would undergo surgery to rectify the problem. But it’s not just women who are unhappy with their bodies. Researchers at the University of the West of England found that four out of five men in the UK dislike their bodies and would trade a year of their life to achieve their ideal body shape/weight. But where does negative body image originate from?

Now more than ever, we are under immense pressure to conform to society’s ideals of the body beautiful. Historically, the ideal female body was voluptuous and full figured because it symbolised wealth and fertility. In the 1900s, however, this ideal changed as plumpness became associated with indulgence and lack of self-control and so the ideal body became thin and boyish for women and lean and muscular for men.

These ideals and ultimately, how we value ourselves are conveyed through the media. Images are usually unrealistic, unattainable (as they are often digitally enhanced), and are therefore damaging to our physical and psychological well-being. The media is more powerful than ever. The media often wants us to feel bad about ourselves so we buy products to fix this. The problem is the more we are exposed to it, the more we believe it reflects the real world.

Whereas we once aspired to have bodies like ‘real people’ we knew, we now grow up wanting to look like supermodels. This trend is reflected in the growing problem of eating disorders and body image dissatisfaction. Although the average woman’s weight has increased, around 1.1 million people in the UK are affected by eating disorders and compared to Miss America winners from the 1950s, at least 25% of present-day role models would be considered underweight.

For more information on negative body image, check out The Perfect Body - part 2

Men and eating disorders

Many people wrongly assume eating disorders only affect teenage girls when in fact they are not exclusive to any age, cultural/racial background or gender. They usually develop around the age of 14-25 but can appear in middle age, and 10-20% of those diagnosed with an eating disorder are male. This figure however, is likely to be higher as the symptoms are less likely to be recognised in men and in addition men are less likely to seek help. Therefore eating disorders go largely undiagnosed in men and boys.

We use food when we are bored, anxious, angry, lonely, stressed, unhappy and struggling to cope with relationship and work problems, grief and traumatic events among other things. Many people develop an eating disorder because they feel ‘too fat’ or ‘not good enough’ and believe it is the only way they can feel in control of their life.

Eating disorders are often not the product of a single cause, but a trigger commonly cited for men is teasing or bullying about weight and body shape. Eating disorders can often be recognised in males when they become obsessive about fitness and over-exercise. This can put excessive strain on their heart and lungs and too much pressure on joints which in turn, can lead to muscular ailments. Another side effect of eating disorders, as well as lack of energy in the long term and osteoporosis more generally, is impotence and erectile dysfunction in men.

Genetics have been found to play a small part in the probability of an individual developing an eating disorder but equally, the attitude that key members in their lives have towards food can also affect them.

If you have a problem with your relationship with food and would like to talk to one our experienced practitioners, please contact your local First Psychology centre in the following locations: 

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Aberdeen: 01224-452-848, www.aberdeenpsychology.co.uk opening soon! 

Borders: 01896-800-400, www.borderspsychology.co.uk

Eating disorders awareness week

This week (21- 28 February) is eating disorders awareness week. To raise awareness of eating issues this week, Beat, a UK charity that helps people with eating disorders and their families, is campaigning and organising events throughout the UK.

To find out more about Beat's work and this week's events visit http://www.b-eat.co.uk/Events/EDAW2011

For more about eating issues including Anorexia Nervosa and Bulimia Nervosa visit http://www.edinburghtherapy.co.uk/eating_and_body_image.htm