Healthy - Oct 2021 (Sampler)

relationship with food and dealing with unhealthy patterns is paramount to recovery,’ says Rosewall. She has the following advice to help us get there. Shift your ‘deprivation mindset’ Restriction is the cornerstone of nearly all diet plans, but is also at the heart of eating disorders. ‘When you consistently under-eat, your body will crave energy, which can lead to out-of-control eating,’ says Rosewall. ‘This leads to feelings of guilt and regret, which continues the cycle.’ Her advice? ‘Don’t deprive yourself. If you eat regularly and su ciently, and enjoy a wide range of foods, the obsession with food will reduce.’ Don’t ‘ban’ anything ‘Beware of any food rules or banned foods,’ says Rosewall, as forbidding foods ‘gives thema special, powerful status in your mind.’ Using chocolate as an example, she says, ‘Although you may resist at rst, the craving gets so intense that you end up eating a whole family-size bar.’ Remove the power of banned foods by including them in your day. Monitor thoughts and behaviours Recognising certain themes can help you identify the danger signs. ‘For example, you may nd yourself preoccupied with “clean” eating, despite it making you unhappy,’ says Rosewall. Keeping a diary of your eating patterns in relation to your moods and experiences might help. ‘See if you can catch the common thoughts, emotions and situations linked to problematic eating. Then deal with the root cause – whether that’s an unmet emotional need or a life stressor.’ If you remain stuck, seek professional help. Use food to nourish, not numb ‘Food is a pleasurable part of life,’ says Rosewall. ‘But food becomes more closely tied to our emotions when we rely on it to help regulate them. For many people, food has become the sole focus for how to feel good. It’s also a way to numb and block emotions.’ To get back on track, identify your emotions, then seek alternative self-care strategies. ‘For example, calming your body through breathing. Talk with someone about how you are feeling and remind yourself that emotions always pass.’ Hold onto your real goals It’s tempting to think reaching a magic number on the scales will transform your life. ‘However, many people who lose weight, and nd themselves in a cycle of dieting and body preoccupation, don’t feel happy or successful,’ says Rosewall. Instead, ask yourself what you hope your weight loss will achieve. ‘Then ask: might there be another way of reaching this goal?’ If your focus on food is blocking space for other important things, be that a hobby or relationship, that’s a red ag. ‘Ask yourself if your relationship with food is helping or hindering your e orts to live in line with your values and goals,’ says Rosewall. ‘If parts of your life are shrinking as a result, allow them to take centre stage again. Be kind to yourself.’ Find support online at beateatingdisorders.org.uk or call the Beat helpline – 0808 801 0677 “Beware of any food rules or banned foods – it gives them a special, powerful status” BAL ANCE healthy-magazine.co.uk 103 For more expert advice on healthy eating, visit healthy-magazine.co.uk Words Cheryl Freedman. Photograph Stocksy