Clean eating or obsessive control? Understanding orthorexia symptoms
Everyone talks about ‘clean eating’ and ‘mindful eating.’ Avoiding processed food, alcohol, sugar, simple carbohydrates, eating more whole foods. It’s an aspirational way of eating for most of us, but, for some people, it turns into an obsession.
How do we differentiate between eating healthy and obsessively controlling every morsel we consume? Enter orthorexia, a relatively unknown eating disorder characterized by an extreme fixation on healthy eating.
What is orthorexia?
Orthorexia, a term coined by Dr. Steven Bratman, refers to an eating disorder characterized by an unhealthy obsession with healthy eating. While it may seem contradictory to associate obsession with healthy choices, orthorexia revolves around an extreme fixation on the quality and purity of food. Unlike other eating disorders that focus on the quantity of food consumed, orthorexia is concerned with adhering to strict rules and guidelines regarding what is considered "clean" and "pure" in terms of food choices.
Individuals with orthorexia often spend a significant amount of time researching, planning, and preparing their meals to ensure they meet their self-imposed standards of "purity." They may eliminate entire food groups or restrict themselves to a limited range of foods deemed "safe" by their own standards. Orthorexia can be seen as an attempt to gain control over one's health and well-being through meticulous attention to food quality, but it can quickly spiral into a harmful obsession.
The difference between ‘mindful eating’ and orthorexia
Mindful eating and orthorexia may seem similar on the surface, as both involve paying close attention to food choices. However, there is a crucial distinction between the two. Mindful eating is a practice that focuses on eating foods in their natural states and avoiding processed foods. Most people that aspire to eating mindfully are focused on eating the foods that they crave and stopping when they are full. They try to primarily eat whole foods but eat processed food in moderation.
On the other hand, orthorexia goes beyond mindful eating and becomes an unhealthy obsession with healthy choices. While mindful eating encourages flexibility and a balanced approach to nutrition, orthorexia is characterized by rigid rules and extreme behaviors. Individuals with orthorexia may experience overwhelming anxiety or guilt when they deviate from their self-imposed dietary restrictions, leading to social isolation and a diminished quality of life.
5 warning signs of orthorexia
Recognizing the warning signs of orthorexia is crucial for early intervention and support. While everyone's experience with orthorexia may vary, there are common indicators to be aware of. These warning signs can manifest in different ways and may include:
1. Obsessive focus on food quality: Individuals with orthorexia may spend an excessive amount of time researching, planning, and preparing their meals. They may meticulously analyze food labels, scrutinize ingredient lists, and avoid certain food groups based on their self-imposed rules.
2. Strict dietary restrictions: Orthorexic individuals often eliminate entire food groups, such as dairy, gluten, meat/poultry/fish or carbohydrates, based on the belief that these foods are "impure" or unhealthy. They often follow self-created diets that are highly restrictive and limit their food choices.
3. Intense anxiety or guilt around food: Deviating from their strict dietary rules can trigger overwhelming anxiety and guilt in individuals with orthorexia. They may experience extreme guilt or shame after eating something they perceive as "unhealthy" or "impure," leading to a negative relationship with food.
4. Social isolation and avoidance: Orthorexia can lead to social isolation as individuals may avoid social gatherings or events that involve food. They may feel anxious or uncomfortable eating outside of their controlled environment and fear judgment or criticism from others. They may also not trust others to prepare their food and will therefore not dine in a restaurant.
5. Deteriorating physical health: Over time, orthorexia can lead to nutrient deficiencies and physical health issues. Individuals may experience weight loss, fatigue, weakened immune function, and disruptions in their menstrual cycle. In severe cases, orthorexia can lead to malnutrition and other serious complications.
How orthorexia worsens depression and anxiety
Orthorexia can have a profound impact on an individual's mental health. What may initially start as a desire for improved health and well-being can quickly spiral into an all-consuming obsession. The constant preoccupation with healthy eating and the fear of deviating from strict food rules can lead to high levels of anxiety, depression, and even feelings of worthlessness.
Individuals with orthorexia may find it difficult to enjoy social interactions or engage in activities that do not align with their strict dietary beliefs. This can result in social isolation, strained relationships, and a diminished quality of life. The relentless pursuit of a perfect diet can become all-consuming, leaving little room for other aspects of life and causing distress and disconnection from oneself and others.
Furthermore, orthorexia can also create a distorted body image and lead to body dysmorphia. Individuals may become fixated on achieving an idealized version of themselves, driven by the belief that their worth is tied to their ability to adhere to strict dietary rules.
‘What I eat in a day:’ The worst thing ever!
Instagram and TikTok have a significant influence on our perceptions of health, beauty, and wellness. Many social media influencers promote "clean eating" and "wellness" trends that can inadvertently fuel orthorexic behaviors. The constant exposure to images of perfectly curated meals, fitness routines, and idealized bodies can create unrealistic expectations and reinforce the belief that strict dietary rules are necessary for health and happiness. When your favorite influencer posts ‘what I eat in a day’ and it consists of only fruits and vegetables, it can trigger a feeling that you, too, should only eat fruits and vegetables.
Moreover, social media can create a sense of comparison and self-judgment. Seeing others adhering to rigid dietary rules and achieving desired physical results can lead individuals with orthorexia to feel inadequate or unworthy if they cannot meet those same standards. The pressure to conform to these ideals can intensify the obsession with healthy eating and exacerbate the negative impact on mental health.
How to cultivate a healthy relationship with food
Cultivating a healthy relationship with food involves finding a balance between nourishing the body and enjoying the pleasures of eating. Here are some strategies to help promote a positive approach to food:
1. Practice mindful eating: Mindful eating involves being fully present in the moment while eating, paying attention to the sensory experience of food, and honoring your body's hunger and fullness cues. This approach encourages a non-judgmental attitude towards food and cultivates a greater awareness of your body's needs.
2. Embrace food diversity: Instead of focusing on strict dietary rules, aim to include a variety of foods from different food groups. Nourish your body with a wide range of nutrients by incorporating fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Remember that no single food or food group can provide all the necessary nutrients.
3. Challenge food-related fears: If you find yourself avoiding certain foods out of fear or anxiety, try gradually reintroducing them into your diet. Seek support from a registered dietitian or therapist who specializes in disordered eating to guide you through the process of challenging and reframing your beliefs around food.
4. Practice self-compassion: Be kind to yourself and avoid self-judgment when it comes to food choices. Understand that no one is perfect, and it is normal to occasionally indulge in foods that may not be considered "healthy." Remember that food is meant to be enjoyed and shared, and it should not be a source of guilt or shame.
5. Seek professional help: If you suspect that you or someone you know may be struggling with orthorexia or any other eating disorder, it is important to seek professional help. Consult with a healthcare professional, therapist, or registered dietitian who specializes in disordered eating. They can provide the necessary support and guidance on the journey towards a healthier relationship with food.
Orthorexia is treatable: seek support!
Reaching out for help is a crucial step in overcoming orthorexia. It is important to remember that recovery is possible with the right support and treatment. If you suspect that you or someone you know may be struggling with orthorexia, here are some steps to take:
1. Talk to a healthcare professional: Schedule an appointment with a healthcare professional, such as a primary care physician or a mental health specialist. They can evaluate your symptoms, provide a diagnosis, and refer you to appropriate resources for further treatment.
2. Find a therapist: Look for a therapist who specializes in disordered eating or eating disorders. A therapist can help you explore the underlying causes of orthorexia, develop coping strategies, and guide you towards a healthier relationship with food and your body.
3. Consult with a registered dietitian: A registered dietitian who specializes in disordered eating can provide guidance on balanced nutrition, help challenge food-related fears, and develop a personalized meal plan that supports your physical and mental well-being.
4. Join a support group: Connecting with others who have experienced or are currently experiencing orthorexia can provide a sense of community and understanding. Support groups, both online and in-person, offer a safe space to share experiences, seek advice, and receive support from individuals who can relate to your journey.
Remember that seeking help is a sign of strength, and you do not have to face orthorexia alone. With the right support system and professional guidance, recovery is possible.
Want more information about orthorexia?
If you or someone you know is struggling with orthorexia, the following resources can provide valuable information and support:
1. National Eating Disorders Association (NEDA): NEDA is a nonprofit organization dedicated to supporting individuals and families affected by eating disorders. Their website offers a range of resources, including helplines, support groups, and educational materials. Visit their website at [www.nationaleatingdisorders.org](https://www.nationaleatingdisorders.org) for more information.
2. Academy for Eating Disorders (AED): AED is an international professional organization that promotes research, education, and clinical practice in the field of eating disorders. Their website provides a directory of professionals specializing in eating disorders, as well as information on upcoming conferences and events. Explore their resources at [www.aedweb.org](https://www.aedweb.org).
3. Eating Disorders Hope: Eating Disorders Hope is an online resource that offers information, treatment options, and support for individuals struggling with eating disorders. Their website features articles, recovery stories, and a directory of treatment centers. Access their resources at [www.eatingdisordershope.com](https://www.eatingdisordershope.com).
4. Orthorexia.com: Orthorexia.com is a website dedicated to raising awareness and providing resources on orthorexia. It offers articles, self-assessment tools, and recovery tips for individuals seeking information and support. Visit [www.orthorexia.com](https://www.orthorexia.com) to learn more.
Remember that these resources are not a substitute for professional help. If you or someone you know is struggling with orthorexia, it is important to consult with a healthcare professional or therapist for a comprehensive evaluation and personalized treatment plan.
Conclusion
Many people have started out with a plan to ‘eat clean’ only to have it spiral into orthorexia. You are not alone in this dynamic. Orthorexia is treatable, so reach out for help and renegotiate your relationship with food. It’s never too late!