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Category Archive : Eating Disorder

athletes and eating disorders

Eating Disorders In Athletes: Are Women More Prone?

Becoming an athlete is a great choice to build a person’s self-esteem, promote physical health, and increase social relationships. However, do you know that there is a dark side to being an athlete? This article will discuss how various competitions and activities could lead to eating disorders in athletes.

The occurrence of Eating Disorder in Athletes

When we talk about athleticism, we often emphasize the physical aspect of it. From having an exceptional body tone to maintaining an ideal weight, there is nothing else that we can imagine of how an athlete looks like.

kinds of eating concerns

However, being an athlete also has its downside. Other than staying in tip-top shape, an athlete must also struggle with other factors. To make it more specific, an athlete focuses on winning the competition. The mindset of winning during competitive athletic competitions can create a severe problem.

The pressures to become a winner can take a toll not only on the athlete’s physical health but also on their psychological condition. Athletes will develop a habit of keeping up with their competitors and zone out on social standards.

Eating Disorders in Athletes: Gender Distribution

Eating disorders are common among women. In several studies, female athletes tend to show more consciousness about their body image than male athletes. Some women athletes develop an unhealthy obsession with diet, food, and weight. This habit leads to common eating disorders such as:

Anorexia Nervosa

A person with this eating disorder has an excessive fear of gaining weight. They follow a severe calorie restriction on their diet, which causes extreme thinness. They find a distorted body image to be ideal than the normal one.

Bulimia Nervosa

A bulimic athlete has a habit of eating excessive and large amounts of food for a time but will eventually follow it with purging. Purging includes self-induced vomiting, the use of laxatives, and other ways to get the food out of their body.

Binge-eating Disorder

A binge-eating disorder becomes common to athletes when they find themselves in stressful situations. They lose control over their eating habits and eat large amounts of food. A feeling of extreme guilt often follows this habit.

What is the Female Athlete Triad?

women athlete eating concerns

The female athlete triad includes amenorrhea, osteoporosis, and eating disorders. Women athletes who happen to have eating disorders tend to lack nutritional value. When a woman takes in less than the recommended daily nutrition intake, she is prone to develop an imbalance of hormones. This hormonal imbalance leads to an abnormality in her menstrual cycle.

The female athlete may have frequent periods or a complete cessation of her menstruation, also known as amenorrhea. If a person has an irregular menstrual cycle, it can significantly lower calcium levels and bone loss. This condition will put the female athlete at a greater risk of having stress fractures.

Conditions that relate to the female athlete triad are a severe medical concern. These conditions can lead to life-threatening risks that are difficult to treat.

Who Can Have the Female Athlete Triad?

Even though all female athletes can develop this triad, adolescent women are at the most risk. Teenage girls are more prone to experience this condition because they still have active biological development and experience rapid body growth. Women in their adolescent years tend to deal with social acceptance, peer pressure, and other lifestyle concerns that may affect their diet and overall health.  

Coping with Eating Disorders

The key to coping with an eating disorder lies within self-love and acceptance. If you experience these eating disorders or happen to know someone who has one, it is essential to know your value regardless of your physical appearance. Here are some tips that you can help prevent eating disorders in athletes:

dealing with eating disorders
  • Encourage healthy techniques that can help improve their performance.
  • Work on balancing physical strength and building the right mental attitude.
  • Look for a coach that could provide you with a positive influence on your body and appearance.
  • Have enough motivation and enthusiasm that could shield you against peer pressure and stress.
  • Develop an ideal plan that focuses on health and fitness.
  • Understanding the way how your body works. Learn the metabolism process and natural ways that could help you maintain your weight.
  • Talk to a mental health provider in case of mental health concerns.

Sources

(How Eating Disorders Develop in Athletes., November 2020).
https://www.verywellfit.com/eating-disorders-in-athletes-3119164

(The struggle is real: Life of an athlete., August 2017).
https://www.dailycal.org/2017/08/31/struggles-of-being-an-athlete/

(Why do athletes struggle with eating disorders?, November 2018).
https://www.magnolia-creek.com/eating-disorder-recovery-blog/why-do-athletes-struggle-with-eating-disorders/

college students eating habits

Dealing With Eating Disorders In College Students

In early adulthood years, the weight-obsessed culture can be quite tricky. Eating disorders in college students are mostly caused by the impression that skinny bodies are ideal. This concept of not belonging to the existing norms can lead to feeling inadequate and eventually distort their bodies’ perception. The main types of eating disorders are anorexia and bulimia and have been increasing in recent years.

Body Image, Eating Disorders, and Mental Health

Eating disorder is a mental health concern, and the increasing number of people who continue to experience it can be alarming. Multiple behaviours that we can associate with eating disorders can potentially endanger one’s physical health and psychological well-being. Persistent thoughts of having a negative body image can lead some to believe that they should feel awkward, ashamed, and embarrassed about themselves. For some, they continue to convince themselves that they are not attractive and will never be. 

Through their eating habits, they manipulate and condition themselves to impart a distorted form of positive reinforcement. Thus, it is necessary for anyone who lives with an eating disorder to receive care from medical professionals. 

A multi-disciplinary team consisting of a dietician, a therapist, a medical doctor, and a prescriber working all together can provide you with the best support. Since an eating disorder is a complex mental health condition, particular interventions can help you stabilise both psychological and medical aspects.

Different Types of Eating Disorders

Anorexia Nervosa

Anorexia Nervosa is a form of an eating disorder that can be life-threatening. When one has anorexia nervosa, they manifest an exceedingly low body mass index with intense fears of gaining weight. They have a distorted perception of a healthy body image in which they feel the need to suppress their appetite. College students who have this eating disorder limit their food intake often at an alarming level. However, there are also some cases in anorexia nervosa wherein one will eat normally but eventually experience the urge to induce vomiting and purging after meals. Others also take laxatives and supplements or perform intense exercises in a conscious attempt to lose what they see as excess weight.

Bulimia Nervosa  

teen with eating concerns

A person experiencing bulimia nervosa has the habit of binge eating and purging afterwards. Unlike anorexia, bulimia nervosa involves consuming tremendous amounts of food over a short period. After some time, they secretly go through an episode of getting rid of the food they eat by purging.

Some popular purging methods done by college students involve sticking their fingers on their throat to induce vomiting, excessively exercising, or the use of laxatives.  

Overeating and Binge Eating

Not all eating disorders are about losing weight. In recent studies, the most common eating disorders in college students involve tending to overeat, and binge eat. Individuals who experience excessive eating have the compulsion to devour everything and lose their sense of control over their consumption. College students are prone to this disorder for several reasons, including academic stress, growing pains, and negative emotions. They find comfort in indulging themselves with abnormally abundant amounts of food with the likelihood of being insatiable.

Even though overeating and binge eating fall into the same category, a small detail differentiates one from the other. We can characterise binge eating disorder by noticing episodes where one eats without control that could last at least once a week for over three months. On the other side, overeating is much less extreme and occurs less frequently. Regardless of their differences in frequency and duration, both can still cause adverse effects on an individual’s health.

While it is customary to enjoy food, particularly on special occasions, eating more than the usual can become problematic if done frequently. Excessive eating leads to unwanted weight and obesity, which can cause serious health issues if not addressed immediately.

Other Types of Eating Disorders

Aside from the above, more types of eating disorders still need recognition from various medical and mental health organisations. College students are more likely to experience some of these conditions, including the following:

Eating Disorder Not Otherwise Specified and Other Specified Feeding and Eating Disorders (EDNOS and OSFED) – these conditions involve individuals with distressing issues and symptoms around food who still don’t fit into a specific eating disorder.

  • Orthorexia- an unhealthy obsession for eating healthy and being particularly fixated with food quality.
  • Muscle Dysmorphia- this condition most commonly affects males who have obsessive behaviour towards muscle building and extreme diets. Bigorexia is a more popular term for this condition.  
  • Diabulimia- college students who have type 1 diabetes withhold insulin and inject less than what is in their prescription to lose weight quickly.

Helping Students with Eating Disorders

Looking at eating disorders other than being a mental health condition is essential. With the high demands and pressures of college life, many factors can add up and contribute to these concerns’ development.

treatment for eating disorders

At this point, colleges should be well-trained and equipped to address and handle the increasing concern for eating disorders adequately. During their time at the university, students must be able to rely on counsellors as they are the only support system available at the campus. However, going to counselling centres can become a matter of embarrassment, which plays a significant role in identifying students’ struggles.

Aside from eliminating various factors that might cause trouble to students’ well-being, college campuses must be the avenue that will help put an end to mental health’s social norms.

Various organisations continue to find ways that will encourage everyone to seek mental help and counselling as needed. Making a positive shift to students’ mental outlook will not only change the way they see themselves but also help with their emotional struggles.

If the university cannot find a good counselling programme for its students for some reasons, reaching out to other local organisations and resources is necessary. With enough attention and treatment, we can help students be on their way towards a healthy mental and physical healing.

Sources

(Eating Disorders: Ending Unhealthy Standards of Beauty., April 2016).
https://medcenterblog.uvmhealth.org/mens-health/eating-disorders-ending-unhealthy-standards-of-beauty/

(What Are Eating Disorders?, January 2017).
https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders

(Purging Disorder: What Is It?, February 2019).
https://www.healthline.com/health/eating-disorders/purging-disorder

(Binge-eating disorder, May 2018).
https://www.mayoclinic.org/diseases-conditions/binge-eating-disorder/symptoms-causes/syc-20353627

eating disorders and body image

The Relationship Between Eating Disorders And Body Image

How do you perceive a perfect body? What is a positive body image? If someone asked you to describe your ideal body size and shape, what would it look like? What made you come up with that depiction? And what would you do to achieve the perfect body you are aiming for? These questions can trigger stress in people who have eating disorders and body image problems.

In fact, anorexia incidents among female teens continue to skyrocket in many parts of the globe. Depression, anxiety attacks, and other psychological issues also haunt people with eating disorders and body image concerns. But still, some people may wonder about their correlation.

Let this article show you the unfortunate connection between our eating disorders and body image issues so we can address them constructively. Let us find ways to break the cycle and maintain a positive body image. Allow us to show you how you can look and appreciate your body image without resorting to eating disorders.

How Body Image Issues Start

How does a perfect body look like? People will always have different perspectives on a positive body image when answering that question. In truth, one can easily describe the ideal body that they would want to have. But what we noticed is that their description is a clear indication of what they would wish to change in their bodies. Chubby and cute adolescent girls would want to have petite figures; skinny guys wish to have a buffed-up physique as if having a bulky build is one full meal away. 

For instance, one woman mentioned that she admires ladies with trimmed waist, full bosoms, and long legs. While saying this, we noticed her covering her love handles and getting even shorter when she stooped down, feeling self-conscious. This may start her wrong realizations, like resorting to eating disorders.

Body image: Front and Center

The way you see and recognize your physical traits is your body image. If your identification and familiarity with your size, shape, and appearance mirror how others look at you, then you have a healthy body image. However, if you struggle to see yourself the way others describe you, this can affect how you relate your insecurities and reality.

From the time you began to appreciate your reflection when you look in the mirror during your childhood, you are actually beginning to form your own body image. The way you dress, stand, walk, and make your body gestures suggests how you would want to look, not just for yourself but also for others around you.

As you grow up, several factors trigger your body image perception. People’s criticism, social media influence, and comparison to other people’s judgment in beauty distort your idea of how your body looks like. More often than not, the thoughts that you have — your many if only, I-wish’s, would-be, and should-be — would depict your insecurities and the drastic changes you would want your body to have so you can see yourself as beautiful.

Negative Body Image

eating disorders negative body image

Dissatisfied with how you look? Adolescent girls would want to lose weight and look like the models they see in magazines and TV ads. It comes to a point where their desperation leads them to hate themselves and not wanting to look at their images in the mirror. Several studies justify this action. Doctors and researchers find out that more and more males and females develop a negative body image of themselves, the more they get access and exposure to current events, social media, and critics.

Eating Disorders: The Wrong Perception of a Solution

When you see yourself as big and flabby, what is the first solution that you have in mind? I bet it would be that you promise not to eat the whole day. Don’t worry; many people think this way, but it does not mean it’s right.

If your weight is one of the things you think of as your flaw, you may develop the incorrect mindset that starving yourself is the best solution. As you struggle to lose weight, your mind or the destructive criticisms of people around you or on social media blur your mind, leading you to develop a negative body image associated with eating disorders.

Eating Disorders: Sorting the Classification

Several eating disorders made headlines as more and more people, adolescent girls, start to develop these, leading to negative body image and serious health conditions, even death. What eating disorder can we associate with body image issues?

Anorexia Nervosa

A well-known eating disorder that celebrities have when skinny models get the most attention. Patients with anorexia nervosa pay close attention to their weight, thinking of themselves as fat. The solution they have in mind is to skip meals so they would not gain weight until starvation becomes a habit they cannot overcome.

Anorexia leads to becoming underweight, having a weak and sickly physique, brittle hair and nails, as well as several developing hearts, brain, or multi-organ issues.

Bulimia Nervosa

If you have anorexia nervosa, you do not want to eat. But with this eating disorder, you tend to eat large amounts of food until you feel sickly full. Somehow, their brains tell them that they cannot stop eating, or they need to eat to mask the frustration of not being thin.

After eating nonstop, patients with bulimia nervosa forces themselves to eliminate what they consumed. They would either fast the next day, take laxatives, force themselves to vomit or exercise excessively until they remove the guilt of eating a lot.

Bulimia causes a lot of digestive conditions, like gastroesophageal reflux disease (GERD), gastritis, throat inflammation and pain, salivary gland infection, tooth decay and staining, dehydration, and hormonal imbalances.

Binge-Eating Disorder

In the US, this may be the reason why so many Americans are now considered obese—eating your heart out? Exactly. Individuals who suffer from this eating disorder guiltlessly consume large amounts of food in a day. Every day.

People with binge eating disorder do not control their calories, and they do not feel guilty after every ‘food fest’. But, the truth is, once they realized the harmful effects of their actions, they begin to feel ashamed and disgusted. However, they do nothing about it. In fact, they would still lose control of their food intake the next day, forgetting about their remorse the other day.

Avoidant/Restrictive Food Intake Disorder

eating disorders affect body image

Sounds new? Well, the term Avoidant/restrictive food intake disorder (ARFID) sounds new, but it’s from an established eating disorder. Patients like body-conscious adolescent girls with ARFID, as the name of the condition implies, avoid and restrict themselves from eating.

Unlike anorexia, where the patient wants to eat but starves herself, ARFID patients abhor food all in all. They detest social dinners and would make excuses to pass up on the invitation. As a result, they lose weight, have poor or low growth, and develop health and nutritional problems.

Other Eating Disorders

Do not get us wrong; we know for a fact that there are so many more eating disorders that we did not mention, like pica (eating inedible things), rumination (voluntary reflux), and night eating syndrome, among others. We specifically left them out because we need to concentrate on the eating disorders associated with one’s body image issues.

Eating Disorders and Body Image

How a person sees himself is a reflection of his body image. Suppose you negatively look at yourself, or you fail to see the good in what others appreciate in your body. In that case, you’re definitely a candidate for having a body image problem, typically called body dysmorphic disorder (BDD).

What do eating disorders and BDD patients have in common? Their obsession with their looks. How they weigh, their shape and size, affect their mood and their appreciation of themselves. When they feel that they do not look good enough, their self-esteem and self-confidence get affected, hurting their interpersonal relationships in the process. Some would isolate themselves and give in to their eating disorders until they feel good. On the other hand, weaker patients tend to succumb to their disappointment and begin developing depression, anxiety, and suicidal ideations.

How to Address Eating Disorders and Body Image Concerns

The first step in finding a solution to turn a negative body image into a positive one is acceptance of the patient that she has a problem and that her actions are unhealthy and inappropriate. Adolescent girls need guidance from their parents and guardians, so their perception of a positive body image becomes clear.

Experts recommend counseling and reiterating the importance of having a positive body image and outlook as part of their intervention. A psychological evaluation may help to determine what thoughts trigger their eating abnormalities. They should know what makes them tick, to put it lightly.

With this evaluation, the practitioner can deduce the triggers you encounter. He can then help you find ways to handle them healthily and instill knowledge and understanding of how you should think and act when you encounter such a factor.

What complicates a condition is if a body image concerns combine with an eating disorder. For instance, women who starve themselves are anorexic (fearful of gaining weight) and have BDD (they are already slender but see themselves as overweight). Your therapist may need to customize a treatment plan specifically for your condition, as combing two or three different approaches may be too much and too confusing.

In dealing with body image issues and your nutritional concerns that eating disorders caused, the most important weapon is the strength and love we get from our social circle. Your family and close loved ones should act as your support system because their guidance profoundly affects your outlook in life. Surround yourself with the people who sincerely love and appreciate you.

Sources:

(Eating Disorders. Feb 2018).

https://www.mayoclinic.org/diseases-conditions/eating-disorders/symptoms-causes/syc-20353603

(Body Dysmorphic Disorder and Eating Disorders. December 2020.)

https://www.verywellmind.com/body-dysmorphic-disorder-eating-disorders-1138186

(Eating Disorders. February 2016).

https://www.nimh.nih.gov/health/topics/eating-disorders/index.shtml

(Body Image Distortion. July 2020).

https://www.ncbi.nlm.nih.gov/books/NBK546582/

(Eating disorders (young people). October 2018).

https://healthtalk.org/eating-disorders/the-body-and-body-image

eating disorder hotline

How Important is an Eating Disorder Hotline?

Have you felt guilty after eating a lot and binge-eating after a bad day? We sometimes have that urge; we fill our tummies with food when we feel down and disappointed. When it’s an occasional scenario, it can pass as a normal coping mechanism. However, if the binge-eating becomes a habit and it affects your overall health, relationships, and outlook in life, maybe you would want to consider counseling or professional help. There are also those who, instead of eating a lot, would not eat anything because of their fear of gaining weight. What’s worse is that they would stop eating because they want to punish themselves for something that they have done in the past, making this eating disorder a form of repentance or penance for them. And believe me when I say that the number of people who feel this way is continuously increasing.

In fact, the eating disorders statistics show that at least 9% of the world’s population is suffering from a kind of eating disorder. If anything, mental health problems cannot be resolved alone. Having someone to talk to can ease your mind and help you widen your perspective, so knowing if there is an eating disorder hotline available to assist you anytime you need help surely makes a difference.

Eating Disorders: A Brief Background

A person’s weight and physical appearance have been considered factors when establishing one’s mental health, self-esteem, and confidence. If you are on the heavier side, and you notice several flaws in your shape and curves, this may affect how you eat. Some would stay on the constructive side and change their diets to healthy ones, following exercise routines that help shape and strengthen their bodies. Meanwhile, those who succumb to the disappointment that they feel about their bodies would resort to habits that further damage their health, and one of them is eating disorders. Eating disorders can be on either poles or extremes – eating too much or not eating at all.

Bulimia nervosa. This is characterized by eating more than your average amount, then forcing yourself to vomit, take laxatives, or work out excessively to burn the excess calories you got from binge-eating.

Anorexia nervosa. This is the other extreme where you are almost afraid to eat because you feel that even a small amount of food would lead you to gain weight.

eating-disorder-types

Another form of the eating disorder is brought about by the fear of being allergic to particular types of food. This is called the Avoidant restrictive food intake disorder (ARFID).

If you feel that you have certain inclinations as to feeling these symptoms or urges, finding someone to talk to who wouldn’t judge you and would only listen somehow helps you have realizations and clarity.

Eating Disorder Hotline: Can It Really Help?

There are so many non-profit organizations that sincerely want to help people with their mental health, including their eating disorders. One of them is the National Eating Disorders Association (NEDA), an American pioneered group that helps prevent, provide treatment, educate, and advocate against eating disorders. They sponsor National Eating Disorders Week every year, and many who participate in this cause aim to raise social awareness of a health problem that can eventually affect one’s mental health. NEDAwareness Week, as it is internationally called, has an open invitation to volunteer professionals, medical practitioners, advisors, and counselors who would want to extend their helping hand in educating and treating patients who are suffering from this disorder. This occasion is not limited to diagnosed patients; even those who feel that they are on the brink of having eating or mental health problems are welcome to join.

Having a social support system that you can trust and rely on during a dark stage in your life is a huge help and a great stepping stone towards your healing and self-actualization. Knowing an eating disorder hotline that is available to you anytime and anywhere you are is a relief for a person who is always in a constant battle with his demons.

binge-eating-disorder

Not many people will regard eating disorders as a life-threatening condition. But if you think deeply about it, anything that negatively affects your mental health can inadvertently affect how you look at life. Your will to live and your perspective about the beauty of life becomes tainted with sadness, disappointments, and regrets. Not having someone to talk to makes you feel isolated and unwanted. With all these ‘demons’ wrapping your mind, depression develops.

Unfortunately, those who succumb to the grave symptoms of depression take their own lives with the feeling that there is nothing left to live for. And this is where support groups, help hotlines, and counselors enter the picture. If you, a family member, or someone you know is suffering from any form of eating disorder, allow them and yourself to know that there are so many eating disorder hotlines available for them and that they are not alone in this battle.

Eating disorders are not unsolvable problems. All you need is dedication, the will to correct your mindset, and the ability to push towards your goal into having worthwhile and clear mental health.

Gestational Diabetes Diet Menu For Pregnant Women

Gestational Diabetes Diet Menu For Pregnant Women

Pregnancy may be a demanding stage for women to manage. From dental health to the bone, reproductive, and even blood sugar, it may be challenging to juggle. But, one of the most important things to remember is to watch out for gestational diabetes. Having diabetes during pregnancy can be risky for both the mom and the baby. You may click on www.shchatswoodmedicalcentre.com.au/dietary-guidelines-australia for other dietary guidelines in Australia that may help you. On the other hand, this guide is meant for US pregnant women. If you want to refer to the right gestational diabetes diet menu, check your local health department for their guidelines. 

What Is Gestational Diabetes?

Until now, scientists, doctors, and dieticians don’t know what causes gestational diabetes. But, many factors can trigger gestational diabetes, particularly for pregnant women. Gestational diabetes is an elevated blood sugar level during pregnancy that affects both the woman and the unborn baby. However, diabetes isn’t just a sugar problem; rather, it can lead to immune system disorders such as Type 2 diabetes. When the body can’t produce as much insulin as it needs, especially during gestational diabetes for both the child and the mom, the blood sugar rises. Hence, a scheduled appointment to an OB-GYNE can help mothers check if they have gestational diabetes. 

What Should Gestational Diabetes Patients Need To Watch Out For

It is risky for anyone of any age to acquire diabetes as there is no cure or treatment. Diabetes is a chronic disease, meaning the person needs to maintain their glucose or blood sugar throughout their life. So, the best medicine is prevention at this time. Apart from taking care of your gestational diabetes diet menu, there are other health problems during pregnancy that needs regulation. If you want to provide the best for your baby, you need to be alert for some symptoms and signs of diseases. Here are a few things you should know when you have gestational diabetes.

Complications With Prescription Medication

Gestational-Diabetes-Diet-Menu-Medicine

People with diabetes may also require to have prescription drugs from their doctor, particularly insulin, to help manage their blood sugar levels. But, pregnant women with type 2 diabetes or gestational diabetes must ensure that their current medications don’t conflict with other illness drugs. Gestational diabetes mellitus (GDM) must have a diet meal plan that doesn’t have side – effects when taking anti-inflammatory (NSAIDs) medicine. 

Check Your Dental Health 

Sugar affects the whole body, not just the digestive systems, liver, or kidneys. Teeth will be prone to more cavities, plaque, and gum diseases due to gestational diabetes. So, a gestational diabetes diet menu free of sugar and calories can prevent oral health illnesses. Make sure that you’re taking care not just you and your baby’s physical health but also your dental wellness. 

Proper Sleep And Rest

It may not be enough to just stick with a diet meal that can give you an energy boost for the rest of your day. A tip for maintaining your body in its healthy condition is to sleep well and rest as much as you can. However, women with gestational diabetes must have balanced sleep and active hours to have a health plan before giving birth.  

Commitment To An Exercise Program

Aside from monitoring your symptoms, it may be best to follow a sample exercise program in managing diabetes mellitus. Recipes with carbohydrate and fats need burning, so gain more energy and decrease fat by doing light fitness workouts. Furthermore, a doctor may suggest an ideal weight during your pregnancy, so both your diet plan and your exercise program is a must. 

Sample Gestational Diabetes Diet Meal Plan During Pregnancy

Don’t know what to eat for you and your baby? If you’re worrying too much about the side effects of diabetes in your health, check out our diet menu. Dieticians can recommend an intake per grams, calories or serving. Hence, make sure that you talk to your dietician and nutritionist for advice on a personal gestational diabetes diet menu. Here is a list of what you, as a soon-to-be mother, may eat to maintain or prevent gestational diabetes. 

  • Breakfast (Recommended: 30 grams)

Avocado

One slice bread (non-white)

1 Hard-Boiled egg = 155 calories and ½ protein

  • Lunch (Recommended: 45 grams)
Gestational-Diabetes-Diet-Menu

Brown or Wild Rice, Lentils

Chicken, Fish (salmon, sardines, or tuna), Tofu

Vegetables – Lettuce, Tomatoes

1 Medium Whole Fruit – Apple, Banana, Orange

  • Snacks (Recommended: 15 – 30 grams)

*Can eat snacks in between breakfast and dinner

½ cup plain non-fat Greek yogurt (or blueberry parfait)

Mashed carrots with hummus

2 Tablespoon nuts

  • Dinner (Recommended: 15 – 30 grams)

Salmon or chicken breast

1 cup of raw vegetables

1 cup fat-free milk

Additional Notes:

Although you may find a few of these foods limited to your tastes, you can refer to your doctor for their thoughts on salads, oils, fats (butter, margarine) and types of cooked meat. You may still fill hungry, but it is better to stick with snacks around 15 grams or less to prevent your increase in glucose production

Avoid These During Your Prenatal Stage:

Gestational diabetes comes from sugar intake, so, temptations like desserts, white bread, or fatty foods aren’t allowed. Here are other foods you need to stop eating while you have gestational diabetes. 

Are There Risks With An Unmanaged Diet Meal Plan?

Since there is still no treatment for a diabetic person, it is best to consult a dietitian for a sample meal plan for your good diet. Food is still essential for day to day basis. Notably, women need to nourish bot her body and her child. But, apart from the easy recipes and ideas for meals that you can follow, you must first try to beat and manage your gestational diabetes as it is treatable. There can be certain risks that women may face when the time to deliver their baby comes.

Future High Levels Of Diabetes

Doctors say that when a woman gives birth to gestational diabetes, there is a chance of obesity or type 2 diabetes in her future’s health. Diabetes is a life-long illness that can even lead to fatal consequences. As people grow old, diabetes may show symptoms in the latter stages. Support your health by eating the right food for your prenatal health. 

C-Section Delivery

Gestational-Diabetes-Diet-Menu-Doctor

It may be hard to give birth to a 9-pound infant as overeating meals or carbs can increase weight gain for you and your baby. Ultimately, C-section or caesarian surgery is needed to have a healthy baby delivered. C-section nowadays is possible and more comfortable, thanks to modern medical surgery techniques. However, there are still risks with pregnancy for overweight babies, and especially it may take a longer time to give birth that can put the woman in serious health complications. 

Respiratory Distress Syndrome

According to doctors, women can experience respiratory distress syndrome where they can’t breathe properly. Since weight can collapse the lungs, fluid can enter the sacs inside the lungs and may be a cause of a severe health issue. Some cases suggest that this syndrome can even lead to death. 

5 Workout Plans For Men To Lose Weight For Safe Weight Loss

5 Workout Plans For Men To Lose Weight (For Safe Weight Loss)

Weight loss can either be safe or potentially break a healthy transformation from a week of workouts. Guys typically exert intensity in their workouts, thinking that introducing more pressure in lifting can improve their exercise. However, complicated issues come from these habits for weight loss. A simple cardio exercise to lose weight may even have more progress than fast fitness workouts. You may also visit this website if you want to include biking during your full workout plan. Furthermore, additional exercises and activities are beneficial to add to workout plans for men to lose weight. 

Is Weight Gain Higher For Men Or Women?

According to studies, men might have less fat and more muscle mass than others. However, during their middle age, people have increased body weight. Moreover, diabetes is prominent in women due to the hormonal imbalance that they experience. Regardless of the statistics, anyone can have diabetes as it is an immune system disorder. You may not just have to monitor your weight, sugar consumption, and daily activity, you must also focus on your internal organs. Skipping meals and relying on just bodybuilding can make your health condition worse. Support yourself by asking the best professional advice from a doctor to lose your belly.

What Is The Goal Of Weight Loss And Transformation?

Many aspiring weight loss transformers which are reading this article may think that the goal of weight loss and transformation only focuses on keeping yourself lean and thin. However, there are medical benefits of weight loss even during a week of workouts. First, lose your extra mass by walking at night or day as a start towards a healthier heart. Many heart diseases are common for men, particularly those who engage in smoking or drinking too much alcohol. Exercise for strength is ideal for keeping your calories balanced. A first-time loss can push yourself and motivate you to continue your journey for weight loss.

5 Workout Plans For Men To Lose Weight: Safe Than Sorry

Workout Plans For Men To Lose Weight Routine

Forcing yourself to undergo workout plans for men to lose weight that your body isn’t capable of doing can become dangerous. Some people that experience intense pressure and pain can suddenly collapse due to being hypoglycemic. It is vital to prepare for a procedure that can be done within a week or so. Exercises should improve your endurance and not make you feel more tired and depressed. Click this link to see more exercises.  

Align Your Dietary Restrictions With Your BMI

The body mass index benefits people who want to watch their loss without sacrificing their healthy organs. A lot of individuals who aim to build their brawn and burn calories rely on a week of monitoring their BMI. The loss of several pounds over a week or a few days is achievable through correct diet.

Don’t Go Overboard With Gym Equipment

Strength training, in general, can be done by running, doing bench press, or abdominal exercising. However, if you are someone with an insulin issue, these activities can take a toll on your workout program. Ultimately, if you have the endurance for a higher number of curls and squatting, be careful with your bone and tissue health

Practice Regularly To Lose Perfectly

Just because you started your workouts early on doesn’t mean you must skip the next hour. You may want to break it down into several minutes so that your body won’t feel fatigued every day. Routines not only include your day to day project for losing weight. A healthy workout strategy should also have a dietary plan included for a balanced method.

Focus On Building Muscle Instead Of Removing Fat

Did you know that most people think that removing fat improves the body’s health? Not entirely, as many people with diabetes may even rely on fat for their energy source during their treatment. A workout plan must consist of a holistic approach that incorporates all body parts. Vigour improvement together with allocating fat on these body parts can dramatically increase your stamina. You may visit https://www.ellipticalcrosstrainer.com.au/ to see useful gym equipment that helps to build stamina.

Consult A Doctor And Dietician Before Your Workout Plan

Workout Plans For Men To Lose Weight

Ultimately, the wisest decision to include in workout plans for men to lose weight is to consult a medical expert. A dietician can benefit diabetic patients, as well as people who have eating disorders to monitor how they lose weight. Moreover, a doctor can also recommend treatments on the side – effects of pain during your exercise plan.

Reminders For Preventing Muscle Fatigue

While it is commendable to achieve a week of weight loss, over fatigue of the muscles and bones can be harmful. One tip to prevent acquiring chronic fatigue is to always rest for at least 10 to 15 minutes to cool down your temperature and adrenaline. Resting and recovery can also increase the cell generation in your tissue which still helps you burn calories. Set an active meal strategy every once in a while before your training ends.

What Are The Causes Of Blurry Vision Diabetes Can Be The Reason

What Are The Causes Of Blurry Vision? (Diabetes Can Be The Reason)

A person’s eyesight has a lot of crucial contributions to everyday tasks. So, when individuals experience blurry vision that diabetes may complicate, immediate medical help is imminent. Susceptible patients should know that weightloss can protect your vision from diabetes. Blurry vision with diabetes is a dangerous combination. Thus, it must be a priority for people experiencing high blood sugar to consult a dietician or a nutritionist. Nevertheless, there are also many other causes of blurry vision. How do you combat diabetes and blurry vision altogether? Discovering the symptoms of both health issues can help you and your doctor do the precautionary treatments. 

Symptoms Of Vision Problems

Are you currently having migraines while reading or typing in front of your electronic devices? Some doctors of eye healthcare say that eye problems that stem from digital devices are called digital eye strain. Prolonged eye problems may also come from environmental issues, apart from current physical conditions. Check out which symptoms should notify your immediate action of going to an optometrist or ophthalmologist soon. 

  • Blurry Vision

Blurry vision is among the first signs of eye problems that can disrupt vision functions. A person with a blurry vision can accompany other eye problems. It can also have varied reasons, such as diabetes, brain injury, or prescription medication side effects. According to scientific researchers for the eyes, diabetic retinopathy may happen when blurry vision during diabetes problems show. 

  • Nausea and Dizziness

Side effects, such as nausea and dizziness, can also be a symptom that usually goes together. If you are having eye problems that induce dizziness, you may even notice how your migraine often comes afterward. According to scientists, there are no main reasons that explain why these three eye problem signs intertwine. However, theories such as the issue of serotonin and the central nervous system may cause a headache with blurred vision. 

  • Double Vision
Blurry-Vision-Diabetes-Symptoms

Ghost images or diplopia is a symptom that shows an image becoming double. It is a vision problem that shows overlapping images that our brain can’t interpret. The causes are usually underlying medical conditions such as brain aneurysm, head injury, or tumor. Stroke may also have sudden complications related to blurred or double vision. Abuse of drinking alcohol can also trigger a blurred and double vision.

  • Clouded Eyesight

Blurred vision can also show as clouded eyesight with floaters or small objects floating in the eyes. A clouded sight that causes vision loss is more of a sign that a person has cataracts. In this issue, patients may require to have a surgery from a licensed ophthalmologist to remove the clouded or blurred eye issue.

Reasons For Blurry Vision: Is Diabetes Connected?

How are blurry vision and diabetes related together? Many doctors of eye concerns together see that blurred eyes are an immediate result of having diabetes. Diabetic retinopathy is a severe eye condition that makes fragile eye vessels swell or leak. Diabetic retinopathy can either have two categories. One is due to high blood sugar in the bloodstream. This level causes blockage in the nerves on either the heart, eyes, or brain. Another category can be low blood sugar or hypoglycemia. Having hypoglycemia results in fatigue, weakness, irritability, and becoming pale. Fluctuating levels of sugar can disrupt the blood flow of oxygen in the organs such as the eyes. 

What Are The Other Causes Blurred Vision?

Blurred vision doesn’t just happen overnight. More than diabetic retinopathy, there are many related health indications. A patient should be aware of what to do to avoid these reasons. More than the physical causes of blurred vision, age, stress, and habits can be a type of risk as well. Check out other causes that you may want to discuss with your dietician soon.

Age

Doctors recommend that older adults change their diet accordingly as the body slows down in functioning properly due to age concerns. Healthy exercise, therapy, and a diet plan can support older adults with blurred eye sights. 

Myopia and Hyperopia

Nearsightedness and farsightedness are two standard terms that you may hear from your optician for a consultation. These two eye health issues are both a type of refractive error from the cornea. Whenever your eyeball is short, and the focus is behind the retina, you may get farsightedness. On the other hand, myopia happens when your eyeball focuses on an object for too long, and distant objects become blurred. Additionally, myopia is most common in children. Pregnancy may be one of the reasons why your child has developed this eye loss condition. 

Misuse of Vison Aids (Contact Lens, Eyeglasses, etc.)

Do you follow your optician’s instruction to remove your contacts at night? If not, you may be in danger of having blurred vision. Complications in diabetes can also cause your blurred vision to have dangerous consequences as well. Don’t forget to visit your optometrist to check if you need to change your contact lens or eyeglasses at least every 6-8 months. Moreover, a person with diabetes should also know that some instruments may not apply to their astigmatism concerns. 

Inflammation Of Eyes

Eye arthritis or inflammation of the eyes may have many levels of irritation and even pain. Eye inflammation is a severe disease that needs a thorough checkup and consultation from an eye surgeon or doctor. Light sensitivity is one of the immediate warning signs of eye arthritis. Most doctors see that lack of collagen in the cornea is the main reason why eyes become inflamed.  

Dry Eyes

Having dry eyes can also be a simple yet unnoticeable cause of blurred vision. Inflammation and dry eyes are also connected. You may avoid having dry eyes by looking for eye medication droplets from a local pharmacy or drug store. However, any over-the-counter eye treatment should be advised by your trusted ophthalmologist. 

How Do I Decrease My Chances Of Having Diabetes?

Treatment for diabetes is costly and can even have risks during any operation. Hence, it may be best for people to avoid having the chance of diabetes in their system. What are some of the methods that you can do to prevent diabetes? Here are some suggestions that we have. Yet, you may need a professional such as a doctor for the eyes and your digestive health.  

Follow A Diet Plan Or Program

Considering what you eat when you are hungry can decrease the chances of being overweight. Obesity is a primary risk factor for diabetes and needs moderation. A nutritionist can manage what you eat to reduce your blood from becoming prone to diabetic concerns. 

Decrease Your Glucose Or Sugar Intake

Blurry-Vision-Diabetes-Treatment

If you are not diagnosed with any diabetes but are into sweets and carbohydrates, you might want to take a step back in your food consumption. Children that are also into too many sweets at an early age may have repercussions once they become adults. Most of the time, diabetes issues don’t show up until the age of 50 and above. 

Avoid Unhealthy Habits (Smoking And Alcohol)

As with any other unhealthy habits, it is a considerable concern that your diagnosis of having diabetes is linked with alcohol and smoking. To lessen your blood from having blockages, prevent carcinogenic cells by drinking less alcohol. Smoking, which contains many chemical substances, also attack healthy cells that rob oxygen in the blood. It may be hard to withdraw from this activity. Yet, the long term benefits of going for a healthier lifestyle will motivate you to quit these habits.   

Can Diet Pepsi Really Cut Your Weight

Can Diet Pepsi Really Cut Your Weight? (Unveiling Myths Of Diet Soda)

A person who may be training for fitness must watch the calories they are taking. With many fitness guides out there, one can forget that eating disorders can also come out from abuse in these diet plans. An example of a myth in dieting is by taking diet Pepsi as a soda to help you lose weight. Yet, many scientific pieces of evidence tell how any type of soda can be dangerous. Specifically, too much of diet Pepsi, soda, and even drinks with artificial sweeteners can cause cavities and plaque build-up. You may visit this blog to know the effects of too much sugar on dental health. Let’s take a look at some of the brand claims that diet Pepsi, Coke, and other unhealthy beverages have.

What Are The Claims Of Diet Soda?

Diet Pepsi or diet Coke, these are two popular brands that you can see from your local grocery shelves. Diet Pepsi, Coke, Dr. Pepper, or other soft drinks in cans taste better when it’s a hot summer’s day. The companies that release these products claim that there is less to no effect in the body. According to their marketing strategy, diet Pepsi, Coke, and other sodas have zero sugar per serving. Moreover, they also have fewer calories, so people who hit the gym won’t feel guilty about drinking their product. However, as you move along the article, you will discover that replacing your diet with alternatives that have no scientific evidence can even cause eating disorders.

  • Diet Soda Is Safer Than Regular Soda 
  • Diet Soda Means Less Issues Calorie Count
  • Contains Zero Sugar Or Aspartame

Basic Facts of Diet Soda And Regular Soda

Diet-Pepsi-Myths-Of-Soda

Soft drinks or soda pop is one of the revolutionary crazes that set people thinking it is medicine back in the 1890s. However, continuous progress in research slowly unveils the hidden marketing strategy of both diet soda and regular soft drink products. There are also many reviews when it comes to the healthy ingredients of a diet Pepsi or Cola. What’s inside your diet Pepsi and regular soda? Here are some of its nutrition facts for you to cross-check. 

Nutrition Facts:

  • Total Carbohydrate 11g 
  • Sugar 11g
  • Sodium 4g
  • Calories 41

Along with these substances, the remaining products have a total of zero grams. However, there are additional chemicals found in both diet Pepsi or classic cola, which people may abuse drinking. A person that doesn’t check their diet may succumb to feeling that they are safe since the sweetness is less as the label says. Here are more of these products in detail.

  • Aspartame

What is Aspartame? It is an artificial sweetener specially designed to have less of the sugar but retaining the same level of sweetness. It is a non-saccharide sweetener, which is famous as an additive in several food and beverage products. Aspartame is also a low-calorie sweetener and has been beneficial for the food industry. There are rumors about Aspartame causes cancer, but the American Cancer Society debunks the myth according to the Food And Drugs Administration of the USA and the European Food Safety Authority (EFSA). Nevertheless, it is best to take diet Pepsi and other cola drinks in moderation. 

  • Caffeine

Your favorite cola doesn’t only contain preservatives and acids, such as phosphoric acid for taste. Caffeine is another substance that contributes to the feeling of addiction. With this light and refreshing drink, it makes high energy, which dies down quickly. Do not forget that such drinks might also stain your teeth. Caffeinated drinks, according to PepsiCo and Coca-Cola, have alternatives, which is what makes diet Pepsi and diet Coke today. 

Harmful Effects Of Sodas Like Diet Pepsi and Diet Coke 

  • Has No Essential Nutrients

Basically, sodas like diet Pepsi, Coke, Dr. Pepper, and other fizzy drinks can seem nutritional based on the zero sugar per serving. However, there are still underlying problems since it really has no essential nutrients alongside eating crisp. The carbonated water has additional carbohydrates that may put your metabolism in bad shape. Nevertheless, a person that wants to get most nutrients to combat eating disorders and obesity should ask a dietician for further assessment.

  • Causes Type 2 Diabetes

Since the body is already conditioned to taste more sugar and to make us feel safe about it, people may become obese due to the craving of other food and meals. When you purchase your diet Pepsi from your shop, you may notice how you grab another pack for your target diet count. Yet, many gym enthusiasts may not know that artificial sweetening can cause type 2 diabetes. Type 2 diabetes is one of the chronic diseases that older adults may acquire. More of the issue can be read along with this article.

  • Tooth Decay

It is a well-known fact that taking too much of these meals and drinks contribute to a higher percentage of tooth decay. Cavities that come from bacterial infection is a bad symptom of your unhealthy habit. Sugar is the primary cause of damage to the gums and teeth. So, a person that intakes too much of diet Pepsi or any other carbohydrates without brushing his or her teeth may have dental diseases. 

  • Leads To Insulin Resistance

As mentioned earlier, type 2 diabetes is one of the risk factors when including diet Pepsi on your daily intake. As soon as our body detects sugar, the pancreas produces insulin to break it down for energy. However, the issue of having zero-calorie sweeteners is that it doesn’t have food that insulin can destroy. This problem disrupts the metabolism and causes resistance of the body to insulin. 

  • May Cause Eating Disorders
Diet-Pepsi-Visit-A-Dietician

Finally, a person who is dependent on sugary products may lead to eating disorders such as bulimia or anorexia. Patients may ask, why is there a connection between the two topics? According to several studies, data shows that people who intake excessive diet Pepsi, soda, and other sweetened products have biological and psychological influences in a person. It is more likely a side effect of higher appetite drive or the concern of too much eating that both bulimia and anorexia target patients. Moreover, eating disorders due to sweets can develop complications such as hypoglycemia or high blood pressure as well. 

What Is The Proper Way To Lose Weight?

Eating disorders are significant problems for people despite their age range. It may be best for obese patients and even common consumers to ask a doctor for proper diet plans. People living with eating disorders should also consult their dieticians for a better approach to this issue. Pepsi drink may be good for a hot day, but continuous drinking is bad in the long run.

How Does A Dietary Analysis Help You Analyzing Eating Disorders

How Does A Dietary Analysis Help You? (Analyzing Eating Disorders)

Eating disorders can be a crucial stage for a person’s life. All the regular activities that a person have may feel tiresome, and anxiety creeps in frequently. Patients who have eating disorders are not fully aware of their health problems. Hence, it is best for family members and friends to help the patient as much as possible. You may want to visit www.homedoctorsadelaide.com.au/gp to read how your GP can help with dietary concerns. It is a high probability that you may want to get the best nutritional analysis for the right nutrition. Can anyone have a dietary analysis right away? Of course, and it is even a recommendation by most doctors to consult a dietician right away. 

Why Is Nutrition So Vital?

The necessity of getting vitamins, nutrition, and supplements from everyday meals can be crucial for a person’s health. If a person does not have the right nutrition plan, he or she may suffer from malnutrition. Society today shows the frequency of obesity, people living with bulimia or anorexia. The lack of nutrition is alarming as it is a high-risk factor for heart diseases, type 2 diabetes, osteoporosis, and other types of cancer. A solution to know which complete foods to eat is usually in the form of a diet software. Tools similar to this record system allows patients to track their diet plans accurately. 

What Is A Dietary Analysis?

A doctor can’t prescribe any diet analysis without using a tool that may assess what the patient needs. Researchers can produce the quality, pattern of eating, and the quantity of food consumed by the whole population or individual preferences in a country. However, there are global health organizations that focus on food, recipe, and data for specific purposes. There are many forms of dietary analysis examinations, tests, and plans online. You may want to visit a website that contains special dietary analysis tools according to your country’s health protocols, such as those from USDA. Several countries may have different diet analysis methods, so please be careful in filling in your dietary analysis. 

Can An Eating Disorder Patient Have A Diet Analysis Immediately?

Dietary Analysis

Diet analysis is excellent for anyone who wants to control and maintain their figure. However, patients living with eating disorders may need to rely on data and how much a person intake a particular type of food per day. Doctors recommend that an assessment is required immediately for a healthy approach to battling out eating disorders. More importantly, a nutritionist can post methods for analyzing if a meal or recipe has calories, fat composition, and nutrients that the patient needs. It may either be on a website, paper, or via an essay. The results, of course, must be in private, although some data can be valuable for global research of the current situation of malnutrition or obesity. 

What To Expect During A Dietary Analysis

You may be planning to go to a dietician’s office as soon as your general physician or primary care doctor tells you to. This activity can be a good step in action against eating disorders. Your dietician may use a tool such as a computerized tracker for your personal nutritional goals. Additionally, you may have to expect your dietician to track what you eat and if you are doing regular physical exercises that go along with the program. If you want to start your analysis, visit the nearest nutritionist or dietician to analyze your nutrient problems.  

how to recover from binge eating disorder

How To Recover From Binge Eating Disorder? All You Need To Know

We all know how dieting and losing weight is not that easy for everyone. Staying away from your cravings and controlling your appetite can lead to two things. One, with discipline and perseverance, you may succeed and become healthier; or two, your cravings will become too intense to handle, and you may lose yourself and develop binge eating disorder (BED). If the latter happens, it is almost certain that you will develop many health problems and make yourself at risk for more in the future. How do you get through it? Here are proper ways on how to recover from binge eating disorder.

What is binge eating disorder?

portion control for binge eating discover

BED or binge eating disorder is an eating disorder characterized by compulsive overeating. You may think that ‘if this is the case, then I have BED too since I overeat during the holidays!’ However, binge eating disorder is more than just overeating occasionally. With normal overeating, it happens because you want to eat more. With BED, you overeat even if you don’t feel like eating. You make yourself full even if you already feel that your belly is going to burst. You feel ashamed about stuffing your mouth with food, and even though you want to stop, you can’t.

What causes binge eating disorder or BED?

Even experts couldn’t pinpoint a specific reason for developing such an eating disorder. Their studies just show that more common for women to develop the disorder. Moreover, research showed that obese and highly obese patients have higher tendencies to develop binge eating. However, the findings do not discount the fact that people in their ideal weight groups can also develop BED.

Emotional problems. There are some researchers and psychologists that relate binge eating disorder to the emotional status of a patient. They claim that most patients with BED use food to handle or control their emotions, using them as what others call ‘comfort food’.

Depression. Binge eating disorder also relates to depression. There is an ongoing study that wants to find out if certain brain chemicals or neurotransmitters play certain roles in a patient’s overeating activity.

Hereditary. Doctors and researchers also found out that this eating disorder can run in the family. Maybe seeing someone close to you who suffers from the disorder, thinking that this is customary, makes a person develop the same problem.

Abuse. Emotional, mental, or physical abuse also plays a role in developing BED. Most patients have had instances of abuse in their lives, and have reported getting into many different kinds of addiction, from drugs to alcohol.

How does one get diagnosed with binge eating disorder?

The best way to formally diagnose a person with BED is for him or her to become honest with herself. In order for her to have the courage and seek medical help, she must realize within herself that she is binge eating and it is not normal. The problem is that most patients deny the truth and they try to hide it because of shame and embarrassment. If you think you are overeating against your will, it is best to seek professional help because they can help you pinpoint what caused your problem and how you can overcome it.

Your doctor will ask questions about your eating habits. These would include the amount, duration, frequency, and manner of eating (do you fast or slow? Do you eat alone or with family?). Answer these questions truthfully so the doctor can determine if you are indeed a candidate to have BED.

Your doctor can qualify your BED as:

  • Mild if the overeating happens once or thrice a week
  • Moderate if you overeat 4 to 7 times a week
  • Severe if you overeat about 8 to 13 times a week, and
  • Extreme if you claim to overeat almost in every meal (about 14 times a week or more).

How To Recover From Binge Eating Disorder

recover binge eating disorder

Now, this topic of binge eating disorder is the most difficult part. If you think diagnosing a person with BED is a challenge, just think about how you can correct such eating disorder. Some have lived with a binge eating disorder for half their lifetime and still have not found a way to battle their demons. There is no perfect formula. Some need therapy and medications, and that is perfectly fine as long as you follow what your doctors instruct you and you do not overdo it yourself. Here, we can also state some ways other people managed their eating disorder so we can share with you ways on how to recover from binge eating disorder.

Self-control

Some swear by willpower, or the ability of a person to psyche himself in doing things on his own. He has to control his cravings and stay away from thoughts about food, eating, and the satisfaction of giving in to your desires. He would not depend on diets because most diets fail, and strictly following a diet plan is like setting yourself to fail.

Analyze your thoughts and feelings

Listen to what your body tells you. Think about what effects do foods have on how you view life in general. Think about what good overeating would do for your body and how bad it is for your overall well-being. Analyze your mood every time you feel like eating too much. Try to identify a pattern and analyze how to find ways to combat highs and lows on your mood.

Change your eating pattern

Start being mindful of how you eat. Slowing down and chewing your food properly not only makes digesting your meal easier for your tummy, but it also takes your mind off from eating more. Sometimes, setting a timer can help if you really are used to eating fast. Let’s say, extending your lunch or dinner from 15 minutes to as long as 30 minutes to an hour is quite an achievement already.

You can also do portion control. Plate your food in such a way that you get to taste all foods that are on the table but in sizes that can only fit to your plate. Do not eat while watching TV or using your gadgets. These habits take your attention away from satisfying yourself with even a small amount of food, making you crave for more.

Eat with company. If you are used to eating in front of the TV and just being alone, try sitting down and have a meal with your family or friends. Start a conversation while eating. This step will allow you to maintain a healthy relationship with your family members and friends. Not only that, it could up your mood and make you feel happier. Moreover, talking is like an exercise to your mouth, and this action makes you feel satiated without overeating.

Go for a walk or rest

walking to recover from binge eating disorder

How to recover from binge eating disorder? Try walking. If you feel like you need to eat even if you are not hungry, stop yourself and try exercising or sleeping. You can either exert your energy in doing exercises like jogging or walking than stuffing yourself with unhealthy junk foods. You can also try and let yourself rest and sleep off the cravings that you are feeling. Both activities release brain chemicals that control your appetite and improve your emotions and mood. Whichever way is more effective is up to you, just make sure that you do not starve yourself and you do not overdo it. Overdoing it means exercising until you feel your legs and arms will come off your body or oversleeping for more than 8 hours. We all know that all extremes are bad for our health.