Today, many people face difficulties in their relationships with food. Constant stress, the desire to meet societal beauty standards, and the popularity of diets can negatively impact our eating habits. It’s important to recognize the “warning signs” that may indicate that relationships with food are becoming unhealthy.
Here are a few signs that may signal potential problems:
- Viewing food as “good” or “bad”. Categorizing foods can lead to feelings of guilt after eating “bad” foods.
- Constant or obsessive thoughts about appearance. Excessive focus on appearance can intensify the desire to control food intake.
- Controlling body shape through food. Frequent weighing or daily measurements can be a sign of wanting to control appearance entirely through food.
- Desire to “work off” food with exercise or food restrictions. This may indicate an unhealthy approach to food, where it’s seen as a reward or punishment.
- Feelings of shame or guilt after eating. Feeling guilty after meals is also a red flag.
- Constant calorie counting. Constantly monitoring calories can turn eating into a mechanical process rather than a source of pleasure.
- Obsession with diets, marathons, or challenges to lose weight quickly.
- Restricting the diet to only “healthy” or “correct” foods.
- Using medications to control weight. Diuretics, supplements, appetite suppressants, and slimming teas — all of these can negatively affect health.
What to do if you notice such “signals”?
A few of these signs don’t necessarily mean an eating disorder (ED), but they are a reason to pay attention to your relationship with food. Ask yourself:
- Do these thoughts cause discomfort in my life?
- Do I want to improve my relationship with food?
If the answer to either question is “yes,” consider focusing on basic principles for a healthier approach to eating.
Essentials for Preventing Unhealthy Relationships with Food:
- Adequate sleep. For women, this means 8-9 hours, and for men — 7-8 hours each day.
- Diverse and regular meals. Don’t deprive yourself of nutritious foods that provide all necessary nutrients.
- Time for relaxation. Knowing when to take a break reduces stress.
- Physical activity and outdoor walks. Exercise helps the body produce endorphins — the happiness hormones.
- Regulating emotional state not just with food. Maintain well-being through other means such as sports, socializing, meditation, travel, massage, or therapy.
Following these simple principles can significantly reduce the risk of developing unhealthy relationships with food. Remember that a healthy attitude toward eating helps maintain harmony in both body and mind.
