A Holistic Approach To Disordered Eating
In today's world, we find ourselves inundated with societal pressures that bind the shape and size of our bodies to our self-worth. We've been conditioned to believe that we must tightly control this relationship by fixating on our eating patterns. This has created a culture that encourages shame, guilt, fear, and negative self-talk around food.
As a dedicated nutritionist, I am intimately aware that traditional dieting simply doesn't yield lasting results. The pursuit of strict diets often entangles us in patterns of restriction concerning what we consume, and how. Consequently, this approach frequently triggers binge-eating tendencies rooted in feelings of deprivation and disappointment. This in turn make us view food as either a punishment or a reward.
However, from a holistic perspective, food represents more than a mere tool for calorie intake—it serves as the essential fuel that empowers our bodies to perform the myriad tasks necessary for a fulfilling life. This neutral approach to food focuses on tapping into our internal cues like hunger and satiety.
Guide to healing your relationship with food
Expand your boundaries
Disordered eating often makes our relationship with food be confined to a narrow selection of what we categorize as "safe food." To break free from this limitation, dare to try new foods, savour diverse flavors, and tap into how new foods or recipes make you feel.
Focus on energy
After a meal, take a moment to gauge your energy levels. Are you grounded and focused? Or do you sense anxiety and disconnection? This simple self-check acts as a window into your body's response to nourishment, encouraging mindful consumption.
Make your own food
The process of digestion begins not just in the stomach, but in the mind. Cooking your own meals establishes a profound connection with your sustenance, stimulating senses like smell, color, texture, and taste. This culinary journey bridges the gap between your mind and your body's needs.
Avoid skipping meals
Instead of skipping meals, which often culminates in later binging, prioritize consuming three balanced meals daily. Including protein, healthy fats, and carbohydrates in these meals ensures stable energy and prolonged satiety.
Practice Mindful Eating
Before each meal, pause to check in with yourself— "Am I eating out of stress and fear?" "Is my body signaling hunger?" "Am I seeking solace in food?" The goal is to cultivate an open and non-judgmental awareness of our relationship with food.
Three Deep Breaths
Taking three deep breaths before we engage with our food is a supportive way to rewire our relationship with eating. Deep breathing helps regulate our stress response and switch us from “fight or flight” to a more restful state, and communicates to our body and mind that we’re safe.
Connect with your body
Our relationship with food is both physical and psychological. Engage in practices that connect you with your physical body. Activities like indulging in an epsom salt bath followed by an oil massage, practicing low-impact exercises that synchronize breath and movement (like yoga and stretching), dancing to your favorite music, or embarking on a leisurely nature walk can bridge this connection. Furthermore, you can also tap on how psychotherapy can help disordered eating by reading more here.
A Final Word
The journey towards adopting an intuitive eating approach is a gradual one, particularly if past experiences include restrictive dieting or disordered eating. Reconnecting with your body's cues for hunger and satiety is the cornerstone of revamping your eating habits. By approaching food without judgment and infusing a sense of joy and freedom, you can foster a healthier relationship with what you eat. If you would like support with your relationship with food, we encourage you to reach out to our clinic to explore the ways we can help.
Ready to make a change?
If you're ready to get nutritional support to overcome your struggles with disordered eating, I'm more than happy to help you. Book a complimentary consult with me and learn more about my nutritional services here.
Wishing you wellness,
Erin Milks, Holistic Nutritionist