INFS

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HOW TO HEAL YOUR RELATIONSHIP WITH FOOD

Nutrition
Food is meant to nourish your body and not be a cause of stress, anxiety or guilt as is the case with several people these days who are grappling with obesity, eating disorders and body image issues.

Here are some tips for developing a healthy relationship with food 1. Stop labelling food as ‘good’ or ‘bad’. Instead change your outlook to ‘more nutritious’ and ’less nutritious’ foods. Try to have more nutritious foods for 80% of your calories and less nutritious foods for the balance 20%. This allows you to stay healthy while still enjoying your favourite foods in moderation. 2. Recognise and overcome emotional eating Several people seek solace in food and use food as a coping mechanism to deal with their problems. Not only does this prove futile in terms of providing a real solution to your problem, this can create feelings of guilt, self reproach later and also cause physical health issues. 3. Avoid an overly restrictive diet Extreme diets can lead to frustration and binge eating and are not sustainable in the long run. Instead make place for your cravings in a moderate amount to prevent binge eating. 4. Stop associating guilt with food So you suddenly met a friend or were invited to a party and you ended up eating things that were not in your diet plan? Don’t be guilt ridden! It’s important to let go too once in a while. 5. Steer clear of the ‘All or None’ phenomenon Often when we miss eating a particular meal according to our diet we tend to think anyways the day is lost and end up not sticking to our routine the entire day! Instead just acknowledge that you couldn’t stick to your routine for a meal but you’ll get right back on track with the next meal. Don’t throw the day away! 6. Eat till satisfied not stuffed Eat till you are nearly full and feel satisfied, not to the point where you’re stuffed and then end up feeling bad about overeating. Heal your relationship with food because it is going to be the most important and long lasting relationship of your life. Let food give you nourishment, health, peace and joy like it’s meant to. Reference Eating Disorders: Progress and Problems B. Timothy Walsh*, Michael J. Devlin Science 29 May 1998: Vol. 280, Issue 5368, pp. 1387-1390 DOI: 10.1126/science.280.5368.1387 Emotional Eating Macht M., Simons G. (2011) Emotional Eating. In: Nyklíček I., Vingerhoets A., Zeelenberg M. (eds) Emotion Regulation and Well-Being. Springer, New York, NY. https://doi.org/10.1007/978-1-4419-6953-8_17 The Relation Between Eating Disorders and Components of Perfectionism Cynthia M. Bulik, Ph.D., Federica Tozzi, M.D., Charles Anderson, M.A., Suzanne E. Mazzeo, Ph.D., Steve Aggen, Ph.D., and Patrick F. Sullivan, M.D., F.R.A.N.Z.C.P. - The American Journal Of Psychiatry Published Online:1 Feb 2003https://doi.org/10.1176/appi.ajp.160.2.366 A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms : Nutrition Research Reviews , Volume 30 , Issue 2 , December 2017 , pp. 272 - 283
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