Eating Habits Self-Check: Is Your Relationship with Food Healthy?

Before we explain eating disorders, try this multiple-choice quiz to determine how healthy your relationship with food and body image is: 

1. Do you listen to your body when hungry or full? (Alberta Health Services, 2023)

a) Often

b) Sometimes

c) Never

2. Do you feel fear, guilt, or shame when you eat? (Albert Health Services, 2023)

a) Never

b) Sometimes

c) Often

3. How do you perceive food? (Alberta Health Services, 2023)

a) As an energy-boosting, nourishing, and enjoyable aspect of life

b) As a simple necessity

c) As something you dread having to take

4. Do you judge your body and food choices? (Bell, 2023)

a) Never

b) Sometimes

c) Often

5. Do you have a diet mindset where you focus on body image and weight? (Bell, 2023)

a) Never

b) Sometimes

c) Often

6. How often are you binge-eating or over-exercising? (UChicago Student Wellness, 2023)

a) Never

b) Sometimes

c) Often

7. How often are you “body checking” (negatively and frequently looking at your body/perceived flaws) (UChicago et al., 2023)

a) Never

b) Sometimes

c) Often

8. Are you heavily impacted by media or social beauty standards? (Baceviciene et al., 2020) 

a) Never

b) Sometimes

c) Often

9. Do you feel that your body image and/or eating habits cause you distress? (Baceviciene et al., 2020)

a) Never

b) Sometimes

c) Often

If you answered mostly c) to these questions, you should reevaluate your relationship with food and body image. Some of these behaviors and mindsets might be toxic to your mood and your quality of life (Baceviciene et al., 2020).

If you mainly answered b), you may be on the path to an unhealthy lifestyle, and it’s good to be aware of this to avoid any future harm.

If you mainly answered a), your relationship with food and body image is healthier than you might have realized.
However, being self-aware and vigilant towards your self-image and behaviors is always good. 

Unraveling Eating Disorders: An In-Depth Look at Anorexia, Bulimia, and Binge Eating

As we mentioned, unhealthy body image and food relationships can lead to eating disorders. Eating disorders are severe illnesses affecting your eating behaviors and mental and physical health (National Institute of Mental Health, 2021). They may include an obsession with body shape, weight or losing weight, and how much food is taken and when (National Institute of Mental Health, 2021). Eating disorders can affect everyone, no matter their age, race, or gender (National Institute of Mental Health, 2021).

Let us go over some common eating disorders. The first one we will discuss is anorexia or anorexia nervosa. Anorexia includes a person practicing food avoidance and, or restriction, reduced eating of certain foods, frequent weight checks, and the idea that they are overweight even when they are not (National Institute of Mental Health, 2021). There are two types of anorexia: restrictive and binge-purge (National Institute of Mental Health, 2021).

Restrictive anorexia severely impacts how much and what type of food a person consumes. In contrast, binge-purge anorexia is similar but has binging (overeating all at once) and purging (getting rid of the food through vomiting, laxatives, etc.) (National Institute of Mental Health, 2021). If anorexia becomes very serious, it can cause someone to be severely underweight and put their life at risk (National Institute of Mental Health, 2021).

Bulimia includes periods of overeating and feeling a loss of control over eating, and it usually involves purging as well (National Institute of Mental Health, 2021). It can potentially induce various physical symptoms, including issues like throat and stomach discomfort and dehydration (National Institute of Mental Health, 2021).

To end this section, we will discuss binge-eating disorder. Binge-eating disorder involves repeatedly having periods of overeating/binging, but it is not followed by purging, exercising, dieting, or otherwise (National Institute of Mental Health, 2021). Like bulimia, the person eats even when full, and for this disorder, weight gain often occurs (National Institute of Mental Health, 2021).

These disorders can be scary. That is why we stress taking the time to nurture your body image and eating habits.

Nurturing a Positive Body Image and Building a Healthy Eating Routine

Developing a positive body image and eating routine will provide you with more happiness and well-being and act as a protective factor against eating disorders. In psychology, we also call this prevention. 

Try practicing gratitude for a positive body image (Robinson & Myrer, n.d.). Think of 5 things every day that you like about your body. Remind yourself how lucky you are to be given these qualities. Practice being kind to yourself and being mindful of negative thinking (Robinson & Myrer, n.d.). These are things that you will have to work on (Robinson & Myrer, n.d.). 

For a healthier eating routine, engage in mindful eating for example being present while eating and not engaging in watching TV or web series or checking your phone, emphasizing being kind to your hunger or fullness; eat without judgment or negativity (UCI Counseling Center, n.d.) Reach out for support if you need it, whether that means therapy, support from family and friends, or otherwise (UCI Counseling Center, n.d.). Research and try different coping strategies (UCI Counseling Center, n.d.), such as those listed here: https://nedic.ca/coping-strategies/.

Remember to be patient but diligent with your mental health.

Seeking Recovery: Resources and Support for Overcoming Eating Disorders

Treatment for eating disorders may involve psychoeducation, nutritional counseling, therapy, and/or medication (CAMH, 2016). It may also be helpful to join an eating disorder support group to find belonging and support from others with eating disorders (CMHA, 2023). 

To end this article, here are some proper resources if you or a loved one suffer from eating disorders. Remember that no matter how big or small your problem is, you are not alone. You always have the power to change your life for the better, and we wish you all the best on your journey. 

1. https://ontario.cmha.ca/documents/understanding-and-finding-help-for-eating-disorders/ Scroll down to see online and in-person eating disorder resources in Ontario. Furthermore, this article includes more information on eating disorders and how to help others.

2. https://nedic.ca/

From the “Get Help” button, find support within Canada by entering your postal code.

3. https://www.ontario.ca/page/find-family-doctor-or-nurse-practitioner

Find a doctor in Ontario. Your doctor may be able to provide referrals for mental health services. Call to check first. If you live elsewhere, try searching for databases of doctors within your province or country.