Written By: Rian Chase
Edited By: Raghvi Sethi
It’s an all too familiar feeling, especially around the holidays. Feeling judged by the prying eyes of your loved ones over the food on your plate, or feeling uncomfortable in your holiday dresses and formal wear. It even occurs outside of the holiday season, when you feel guilty after eating your favorite snack or when your body doesn’t look like that of the flawless model whose face is beaming through your phone screen. If you’ve experienced this discomfort before, you, like myself, have probably asked yourself: Is there a reason for these feelings? Can I make them go away?
The answer to both of these questions is yes.
According to psychologists, eating disorders are a result of maladaptation to many conditions around the people who are suffering from them. People with eating disorders often feel anxious, obsessive, and have a very flawed but strong sense of perfectionism. Victims of eating disorders reflect these feelings on their relationship with food, many experiencing the need to either overeat or starve themselves, and this need can also come from symptoms of other mental illnesses such as anxiety and depression. Additionally, eating disorders can be a result of altered dopamine in the brain. Dopamine is a hormone that affects certain areas of the brain to create feelings of reward and satisfaction.
For many, food is a reward and is associated with an enjoyable experience. But for those who associate food with guilt or nervousness, it can be hard to reward themselves. In a specific study, Dr. Walter Kaye, MD, and his colleague researchers at the University of California San Diego School of Medicine experimented with this idea by scanning the brains of women who had a healthy relationship with food and those who had anorexia during a betting game. For those with anorexia, the reward system in their brains was more active when they lost than when they won, proving that those with eating disorders have altered dopamine. People with eating disorders have trouble processing rewards, but very easily process the idea of punishment.
Furthermore, a common trait in those suffering from eating disorders is an altered system within the orbitofrontal cortex–the part of the brain that communicates to the body when to stop eating. People with EDs also tend to have more activity in the right insula. The right insula is a part of the brain that specializes in feelings, such as empathy for others, and feelings within your own body, such as your heart beating. That being said, the right insula is the part of the brain that detects bodily signals and functions. These changes in function often leave what psychologists and researchers call a “trait” or a “scar”, which causes the behavior that causes eating disorders to be recurring, even after years, and makes recovery very challenging.
Now to address the second question that you may have asked yourself: Can my relationship with food be fixed? Although it may not be easy at first, it is certainly possible. Unfortunately, not much is known about medical treatments for EDs, and those that exist are not very effective. However, there are many strategies you can use to help fix your damaged relationship with food.
Rebuilding your relationship with food is a process
Firstly, you have to focus on moving on from your bad relationship with food and trying to build a good relationship with it. This is definitely easier said than done, but there are many simple yet effective ways to train your brain to view food in a positive light. Something that should be a main focus is allowing yourself to eat when you feel hungry. You should also check in with yourself, asking questions such as:
What flavors and textures do I notice in this food?
Am I eating it because I want to do so?
How do I feel when eating this?
These questions can help you build an idea of how to fix your relationship with food, as well as healthy coping mechanisms and goals to set for yourself. It is also recommended to use a journal to keep track of your thoughts and progress.
In addition, don’t try to justify the foods that you’re eating. When eating, you might find yourself thinking things like: I need to eat a salad today because I haven’t been eating healthy this week, or I’m only eating chips today because I had a bad day. Instead, eat the food that your body wants, and have the goal to satisfy your hunger. Don’t try to overly regulate and justify the food that you’re eating.
"Give yourself permission to eat whenever you're hungry..."
Lastly, give yourself permission to eat whenever you’re hungry, specifically if you are struggling with a disorder such as anorexia, where you’re limiting your food intake. Don’t limit your food intake because you feel as though you’ve eaten too much. Create a mindset of unconditional permission to eat no matter the situation that you’re in and your opinions regarding your eating habits.
References
Davidson, Katey. "How Can I Improve My Relationship with Food?" Healthline,
www.healthline.com/nutrition/fixing-a-bad-relationship-with-food#tips. Accessed 30 Dec.
2023.
"Eating Disorders." Psychology Today, www.psychologytoday.com/us/conditions/eating
disorders. Accessed 30 Dec. 2023.
Weir, Kristen. "New insights on eating disorders." American Psychological Association,
www.apa.org/monitor/2016/04/eating-disorders. Accessed 30 Dec. 2023.
Comments