When "Healthy Habits" Go Too Far
Turn on the TV, open up your Facebook feed, scroll through Pinterest, listen to the conversations around you, and you’re likely to hear about how Americans need to “eat healthier” and “exercise more”. While this may be a valid generalization of the average American, it may not be the healthiest thing for you as an individual. Listen to the media, and you’ll hear that YOU need to be exercising ___ hours a week, eating ___ , restricting ___ from your diet, etc… But that may not be the case for your body. Take it from someone who has been there. So how do you know if your (or a loved one’s) “healthy” habits have gone too far?
Here are just a few questions to honestly ask yourself:
How do you react to a change in plans?
What happens when you’re traveling with friends and can’t eat the foods normally in your diet? Are you relaxed and spontaneous, knowing your routine will be waiting for you, taking the opportunity to enjoy the moment? Or do you freak out, insist on bringing your own “safe” snacks, cancel plans, or do something to “burn off calories” and compensate for this deviation from the norm?
What happens when your day is insanely busy and you don’t have time to make it to the gym? Are you anxious? Do you compromise important life events--studying for that test you have to ace, visiting that friend who needs to talk, spending time with your family, all because you need to work out ____ amount or are unable to control what food you eat? Do you restrict your intake of food or ignore hunger cues simply because you didn’t “earn” the calories?
Why are you exercising?
Yes, there are many valid and important reasons for exercising: stress reduction, maintenance of bone density, strengthening and toning your body, improving focus, and SO much more. But exercise becomes unhealthy when it is taken to extremes or done with the wrong intentions. Are you exercising to have a stronger body, or to change the way your body looks? If you’re exercising to change the way your body looks, fine, but are your expectations realistic and sustainable for your body? Washboard abs are great, but maybe--and very likely--your body can’t sustain a six pack and maintain proper functioning. Are you able to stay at a healthy weight and body fat percentage at the level of exercise you’re performing? If you are frequently fatigued, getting sick, or your body has stopped functioning the way that it used to (i.e. ladies, irregular and/or absence of menstruation), investigate the cause with the help of medical professionals. Perhaps you are putting too much stress on your body. Are you exercising as a way to compensate for something you ate? Exercise should be treated as a privilege, NOT a punishment.
Have you restricted certain foods from your diet that you used to enjoy for a non-medically specified reason?
Part of the beauty of truly eating a well-balanced, nutritious diet, is that all foods can fit into your lifestyle in moderation--as long as you don’t have a diagnosed medical condition that prevents you from eating them. That being said, if you skip your grandma’s famous lasagna at a family gathering merely because it “won’t fit into your macros”, you may need to honestly evaluate whether or not your intentions are truly healthy.
Are your loved ones expressing concern about your habits?
This one can be a bit tricky. Unfortunately, with the way our society praises weight loss, exercise, and healthy eating, loved ones may not be aware that your lifestyle is not just an extreme force of “willpower” until it is too late. Nonetheless, if your loved ones express concern that you are restricting foods you used to love, always turning down plans in favor of the gym, etc. listen to them. They may be able to see changes in your lifestyle you aren’t even fully conscious of.
Do you feel increasingly obsessive around food?
Sure, normal people enjoy watching cooking shows, looking through cookbooks, finding recipes online, etc. But they also have other interests, and do more than just think about food in their free time. In the depths of my own eating disorder, I spent an unbelievable amount of time scrolling through Pinterest recipes I would never make, drooling over what my sister ordered at a restaurant (though I would never imagine eating it myself), and obsessively planning and thinking about when and what I would eat next. This may sound crazy, but I am not alone in this experience. This phenomenon may actually be an indication you are not feeding your body a sufficient, balanced diet, and is noted as a sign of disordered eating by the Academy of Nutrition and Dietetics.
Please note that these are just a few signs out of MANY that may indicate you are taking your “quest for health” too far. A more extensive list of warning signs for disordered eating behaviors and eating disorders can be found here. If none of these apply to you and/or a loved one, but you have an inkling that something is wrong, seek help. If one--or all--of these apply to you, seek help.
If you are a UNR student, please know that there are many truly incredible resources at your fingertips (covered by your student health fee) to help you to get back on track to true health and a fulfilling life. If you or your loved one is not a student at UNR, I suggest going to the National Eating Disorder Website, or calling their hotline at 1-800-931-2237. Don’t fall into the thinking that you have to fit into a certain criteria of a full-fledged eating disorder in order to seek help. Your health is at stake. Reaching out can be scary, but I assure you it is far better than the potentially irreversible and life-harming consequences of falling into an eating disorder.
