Junk Food: Is it possible to get obsessed with proper nutrition
Any idea, even the most reasonable one, can be brought to the point of absurdity. This is proved by the example of those who are overly obsessed with proper nutrition. The habit of meticulously counting calories and limiting oneself in food, eliminating from the diet foods that seem harmful, is called "orthorexia." Who falls into the trap of pseudo-PP, whether everyone needs to give up gluten and lactose, and how those who are fixated on food are treated — in the Izvestia article.
Who suffers from orthorexia
With orthorexia, a person experiences an obsessive fixation on the quality of food, and not on its quantity or calorie content, as with anorexia, Elena Roshchina, a medical psychologist and head of the pathopsychological laboratory at the N.A. Alekseev Eating Disorders Clinic, emphasized in an interview with Izvestia.
"To date, orthorexia is not identified as a separate diagnosis in international classifications, and it is more often considered as a variant of eating disorders or a set of symptoms at the junction of eating disorders and obsessive-compulsive disorder," she explained.
The problem of obsessing over "clean" nutrition is relevant, in particular, because of the fashion for healthy lifestyle, the expert noted. Mass media and popular bloggers are fueling interest in the topic, but not all people correctly perceive and analyze information.
— Every day there are new "trendy superfoods" that supposedly have to be in the diet, — said Elena Roshchina. — Due to the popularity of the topic, a person is constantly in this information field and is excessively influenced by it (especially in the case of a tendency to various eating disorders).
First of all, people who have had other eating disorders in the past, such as anorexia or bulimia, may be susceptible to orthorexia, psychiatrist and psychotherapist Alexey Vilkov told Izvestia. They begin to carefully monitor their diet, fearing a return to their former disorders, but then the other extreme appears — an obsessive desire for healthy food.
"People suffering from anxiety disorder and increased anxiety also fall into this category," the specialist continued. — The passion for "proper" food gives them the opportunity to reduce anxiety. But the rules and principles they begin to adhere to raise anxiety again, and physical health problems are added to it.
Patients with obsessive-compulsive disorders, that is, those who are prone to obsessive thoughts and fears, as well as repetitive actions that help them relieve anxiety, are also at risk of falling into the trap of pseudo-healthy eating.
"In the mildest cases, orthorexia is characteristic of people who are prone to perfectionism,— says the psychiatrist. — Perfectionists strive to do everything as perfectly as possible, so they try to adhere to strict rules in food. And any deviation from the ideal causes them negative emotions.
In addition to perfectionism, Elena Roshchina notes the so—called cognitive rigidity - a tendency to black-and-white thinking. In this case, a person believes that there are only two "poles": food is either right or harmful, and a violation of such a diet is perceived as a failure.
The risk group includes people who have a need for hypercontrol and a low tolerance for uncertainty. According to a medical psychologist, strict diet control gives the illusion of life management, and deviation from the rules causes severe anxiety and fear. Unstable self-esteem also plays a role: strict food rules become a way to prove to yourself and others your "correctness" and discipline.
— Through food control, a person tries to increase his importance, — explained the interlocutor of Izvestia.
Stress is called the cause of many troubles. You can't do without them even when you're fixated on so-called proper nutrition.
— This is typical for many eating disorders: when a person cannot control external circumstances, he begins to strictly control what enters his body, — said Elena Roshchina.
How to understand that it's time to be treated
A medical psychologist considers its impact on the quality of life and the level of psychological distress to be a key criterion for the fact that the problem is progressing. If a person with orthorexia accidentally eats something "forbidden", then he is experiencing severe stress, he can "work out" his "apostasy" in the gym or punish himself with an even stricter diet. Healthy eating is a conscious choice that brings joy and does not cause suffering, the specialist emphasized.
— A person can sometimes afford the "wrong" food without feeling guilty, and his social life does not suffer from dietary restrictions. With orthorexia, the picture is different," she pointed out. — Pay attention to the progressive narrowing of the diet: the list of "allowed" foods is constantly decreasing. A person consistently excludes whole groups: first sugar, then gluten, then dairy products, all carbohydrates, etc.
A vivid example of the fact that a person has strayed from the right path is social isolation. Thoughts about food take up a significant part of the day and make it difficult to focus on other tasks. People refuse to meet with friends, family holidays, or go to restaurants if there is "wrong" food. They also criticize and condemn those who, in their opinion, do not eat the right way.
— It is important to emphasize the difference between orthorexia and healthy self—care, - said Elena Roshchina. — Health care is not only attention to the composition of products, but also regular medical supervision. For example, a routine medical examination allows you to objectively assess the condition of the body and identify risks in time, without slipping into anxious control. Such care is based on the facts and recommendations of doctors, and not on subjective fears and food prohibitions.
What is proper nutrition?
From a scientific point of view, proper nutrition is not a set of prohibitions, but a balanced diet that provides the body with energy, nutrients and supports long—term health, emphasized Anastasia Lebedeva, Candidate of Medical Sciences, Associate Professor of the Department of Dietetics at ROSBIOTECH University.
"Excessive restrictions under the guise of proper nutrition can lead to vitamin and mineral deficiencies, decreased energy, hormonal disruptions, and the formation of eating disorders, including orthorexia," the expert said. — Therefore, the key principle is not prohibitions, but a reasonable balance, diversity and a critical attitude to dietary trends.
The biotechnologist recalled that the optimal ratio of proteins, fats and carbohydrates on average looks like 10-20% of calories from protein, 25-35% from fat and 45-60% from carbohydrates. At the same time, the emphasis is on quality: complex carbohydrates, unsaturated fats, and complete proteins. Fiber is critically important for the functioning of the digestive tract and metabolic health — an adult is recommended about 25-30 g per day.
— It's not so much about the exclusion of harmful products, as about balance and regularity, — continued the interlocutor of Izvestia. — It is based on a variety, a sufficient amount of vegetables, fruits, whole grains, sources of protein and fats.
Fashion has provoked an increase in the popularity of gluten-free and lactose-free foods and diets. However, avoiding such foods without medical indications is not justified and can lead to a deficiency of certain nutrients (for example, folic acid, iron and calcium).
Gluten is the protein of cereals (wheat, rye, barley), and lactose is milk sugar. They are not harmful in themselves and are safe for most people. An exception is justified only for medical reasons: celiac disease, lactose intolerance, allergies. Mass refusal without evidence has no proven benefit and can impoverish the diet," Anastasia Lebedeva warned.
The biotechnologist noted that excessive consumption of ultra-processed foods (fast food, trans fats, excess sugar and salt), of course, is associated with health risks. However, a complete ban is an optional condition: their share in the diet is more important.
— As for fats, salt and sugar, extremes are also unjustified. Fats are essential for the hormonal system, vitamin absorption, and brain function; their type and quantity are important. Salt and sugar should indeed be limited, but not completely eliminated unless there are strict medical recommendations. Complete refusal can lead to eating disorders," the specialist continued.
For the sake of unattainable ideals of a super-healthy diet, people give up red meat and milk. According to the expert, it's more a matter of individual choice or ethical beliefs. From the point of view of science, moderate consumption of these foods is acceptable and can be part of a healthy diet. It is only important to maintain a balance and choose high—quality products, and if excluded, to properly compensate for nutrients (iron, vitamin B12, calcium, protein).
— But the popular yeast—free bread is in many ways a marketing myth: in traditional bread, yeast is inactivated during baking, and there is no fundamental difference for most people's health, — said the biotechnologist.
What is critical thinking for?
If the obsession with proper nutrition is limited only to elements of neurosis, obsession and perfectionism, it is not so difficult to solve the problem, Alexey Vilkov believes. A person, realizing that he already needs support, can turn to a psychologist or a psychotherapist. Experts will help reduce anxiety and tell you how to get out of neurosis in more environmentally friendly ways. Gradually, you can get rid of the bad habit. But as long as a person sees no harm in his hobby and believes that there is more benefit from it, it is impossible to help him against his will, the psychiatrist emphasized.
It is possible to understand that the hobby has gone too far if a person has critical thinking — the ability to analyze and compare information, to draw balanced conclusions. Common sense and an unbiased assessment of one's actions should prevail in assessing the situation.
— If criticism is lost, then a person may develop delusional ideas, and delusional disorder is already an indication for psychiatric treatment, — warned the interlocutor of Izvestia. — A person who is confident in one or another erroneous fact and blindly implements his erroneous idea risks harming not only himself, but also others.
It is extremely important, first of all, to recognize the existence of a problem, to realize that the pursuit of "ideal" nutrition has ceased to be healthy and has begun to bring suffering, Elena Roshchina confirmed.
— Restoring flexibility in nutrition is a key goal. Try to consciously allow yourself "forbidden" foods in small quantities and monitor your reaction. Start small: for example, eat one cookie at a party and notice that there was no disaster. A healthy attitude to food allows deviations without feeling guilty," the medical psychologist advised.
It is also important to reduce the time spent studying product labels. To do this, you need to set yourself a time limit for choosing products in the store and stick to it.
— Get your social life back. Accept invitations to guests and restaurants, even if there is no "perfect" food. The focus should be on communication, not on the composition of the dishes," the expert continued. — Listen to the body, not the rules. Learn to distinguish between real body signals (hunger, satiety, pleasure) and imposed "correct" attitudes. Ask yourself, "What do I really want?" rather than "What should I eat?"
If independent attempts do not bring the desired result, Elena Roshchina recommends contacting a psychologist or psychotherapist specializing in eating disorders.
— For example, in Moscow, you can get help for free if you get a referral from a therapist or, if you are registered, contact the district medical center, — she suggested. — When choosing a treatment, much depends on the severity of the symptoms, the duration of the problem, and the presence of concomitant disorders. In most cases, the main method of treatment is psychotherapy. Drug treatment is auxiliary.
There are no specific drugs for orthorexia — medications are prescribed by a specialist strictly in the presence of concomitant conditions. If you have severe anxiety or depression, doctors may prescribe antidepressants or sedatives.
— It is important to remember: the earlier treatment is started, the better the prognosis, — the medical psychologist emphasized. — If excessive food control begins to interfere with daily life, and thoughts about the "correctness" of food become obsessive, this is a reason to consult a specialist.
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