General Wellness
Body Image
What is Body Image?
Body image is…
- How you see yourself when you look in the mirror or when you picture yourself in your mind.
- How you feel about your body, including your height, shape, and weight.
- How you feel in your body, not just about your body.
- What you believe about your own appearance (including your memories, assumptions, and generalizations).
Negative body image is…
- A distorted perception of your shape – you perceive parts of your body unlike they really are.
- You are convinced that only other people are attractive and that your body size or shape is a sign of personal failure.
- You feel ashamed, self-conscious, and anxious about your body.
- You feel uncomfortable and awkward in your body.
Positive body image is…
- A clear, true perception of your shape – you see the various parts of your body as they really are.
- You celebrate and appreciate your natural body shape and you understand that a person’s physical appearance says very little about their character and value as a person.
- You feel proud and accepting of your unique body and refuse to spend an unreasonable amount of time worrying about food, weight, and calories.
- You feel comfortable and confident in your body.
People with negative body image have a greater likelihood of developing an eating disorder and are more likely to suffer from feelings of depression, isolation, low self-esteem, and obsessions with weight loss.
EVERY BODY IS DIFFERENT
It is important to remember that every body is different. Even if everyone started eating the same things and did the same amount of exercise for a whole year, we would not all look the same at the end of the year. This is because each person’s genetics influence their bone structure, body size, shape, and weight differently.
Your “ideal” body weight is the weight that allows you to feel strong and energetic, and lets you lead a healthy, normal life. When searching for your ideal weight, don’t rely on charts, formulas, and tables to dictate what’s right for you. Instead, eat balanced meals full of nutritious foods and enjoy regular, moderate exercise. Avoid comparing your body with your friends’ bodies or the people you see in advertisements and on TV. Try to remember that we are all naturally different which means we all have special qualities about us. Make a list of your strengths, what you like and what makes you unique.
LISTEN TO YOUR BODY
Searching for the perfect diet? Always worrying about counting calories and fat grams in order to control your weight can become difficult and tiresome. And, is there really a "perfect diet" out there anyway? After all, 95% of diets fail because diets don’t work. Why else would people have to keep searching for new ones all of the time?
When was the last time you truly had fun dieting? Most likely you won’t remember it as a pleasurable experience. After all, it doesn’t feel so great to be getting hungry for lunch but forcing yourself to wait an extra hour. Do you remember feeling irritable? Did you get a headache or was your stomach growling? And, didn’t those "forbidden" or "off limits" foods seem to be calling your name even more than ever? Gosh, that doesn’t seem like very much fun, does it?
The reason diets don’t work and aren’t much fun is because your body needs food for energy, just like a car needs gas to drive. Food is fuel for your body! Your body knows what it needs in order to keep running efficiently--it needs the fuel of vitamins and nutrient rich foods from a variety of food groups. That’s why it’s important to listen to your body and respond to its natural hunger. It will tell you what it needs. And if you don’t listen, it will find ways to keep reminding you--like headaches, a growling stomach, and obsessing about food.
- The first key to listening to your body is being able to detect when you are getting hungry. If you are indeed truly hungry, and not just looking for food to cure your boredom, stress, or loneliness, then it is time to refuel.
- The second key is being able to know when you have had enough. Listen to your body. When you begin to feel full, you will know that you have had enough to eat. The goal is to feel content--not uncomfortably stuffed but not starving either. Sometimes this means eating 5 or 6 smaller meals a day instead of 3 large meals. And, remember it takes about 20 minutes for your body to realize it’s full. Also, be aware of what you are eating--sit, chew slowly, enjoy the tastes, smells, and textures of your food.
- The third key is moderation, nothing to the extreme. Often people hear this advice and think it means they can eat whatever they crave, all the time. Obviously we cannot survive on potato chips or peanut butter cookies alone. And if you tried, chances are you'd probably start to crave some pasta or fresh fruit after awhile. These cravings are your body's way of helping you get the nutrients it knows you need.
WHAT IS AN EATING DISORDER?
Eating disorders such as anorexia, bulimia, binge eating, and muscle dysmorphia include extreme emotions, attitudes, and behaviors surrounding weight and food issues. They are serious emotional and physical problems that can have life-threatening consequences for both females and males.
Anorexia Nervosa is characterized by self-starvation and excessive weight loss.
Symptoms can include but are not limited to:
- Refusal to maintain body weight at or above a minimally normal weight for height, body type, age, and activity level
- Intense fear of weight gain or being “fat”
- Feeling “fat” or overweight despite dramatic weight loss
- Loss of menstrual periods
- Extreme concern with body weight and shape
Health consequences:
In anorexia nervosa’s cycle of self-starvation, the body is denied the essential nutrients it needs to function normally. Thus, the body is forced to slow down all of its processes to conserve energy, resulting in serious medical consequences.
- Abnormally slow heart rate and low blood pressure, which mean that the heart muscle is changing. The risk for heart failure rises as the heart rate and blood pressure levels sink lower and lower.
- Reduction of bone density (osteoporosis), which results in dry, brittle bones.
- Muscle loss and weakness.
- Severe dehydration, which can result in kidney failure.
- Fainting, fatigue, and overall weakness.
- Dry hair and skin; hair loss is common.
- Growth of a downy layer of hair called lanugo all over the body, including the face, in an effort to keep the body warm.
Bulimia Nervosais characterized by a secretive cycle of binge eating followed by purging. Bulimia includes eating large amounts of food--more than most people would eat in one meal--in short periods of time, then getting rid of the food and calories through vomiting, laxative abuse, or over-exercising.
Symptoms can include but are not limited to:
- Repeated episodes of bingeing and purging
- Feeling out of control during a binge and eating beyond the point of comfortable fullness
- Purging after a binge, (typically by self-induced vomiting, abuse of laxatives, diet pills and/or diuretics, excessive exercise, or fasting)
- Frequent dieting
- Extreme concern with body weight and shape
Health consequences:
The recurrent binge-and-purge cycles of bulimia can affect the entire digestive system and can lead to electrolyte and chemical imbalances in the body that affect the heart and other major organ functions.
- Electrolyte imbalances that can lead to irregular heartbeats and possibly heart failure and death. Electrolyte imbalance is caused by dehydration and loss of potassium, sodium and chloride from the body as a result of purging behaviors.
- Potential for gastric rupture during periods of bingeing.
- Inflammation and possible rupture of the esophagus from frequent vomiting.
- Tooth decay and staining from stomach acids released during frequent vomiting.
- Chronic irregular bowel movements and constipation as a result of laxative abuse.
- Peptic ulcers and pancreatitis.
Binge Eating Disorder, also known as compulsive overeating, is characterized primarily by periods of uncontrolled, impulsive, or continuous eating beyond the point of feeling comfortably full.
Symptoms can include but are not limited to:
- Sporadic fasts or repetitive diets which often lead to feelings of shame or self-hatred after a binge.
- A struggle with anxiety, depression, and loneliness, which can contribute to their unhealthy episodes of binge eating.
- Body weight that may vary from normal to mild, moderate, or severe obesity.
Health consequences:
Binge eating disorder often results in many of the same health risks associated with clinical obesity.
- High blood pressure.
- High cholesterol levels.
- Heart disease as a result of elevated triglyceride levels.
- Type II diabetes mellitus.
- Gallbladder disease.
Muscle Dysmorphia, also known as Reverse Anorexia or Bigorexia, muscle dysmorphia refers to the phenomenon of people feeling they are too small or weak. This often occurs in men, but can occur in women as well. In order to avoid feeling small, people with muscle dysmorphia tend to work out compulsively to increase muscle mass. This is often coupled with a regime of using steroids or over-the-counter products such as creatine, protein shakes, and nutritional supplements. In truth, people with muscle dysmorphia are often rather large, with well-developed muscles.
The consequences of muscle dysmorphia are physical and emotional. People often avoid public situations because they feel embarrassed from being "too small." Their work and personal relationships suffer because they build their lives around the gym and their exercise routine. Some people report a fear of "shrinking" if they miss a day at the gym. The use of steroids or other similar products often injures internal organs, causes acne, sexual problems, and hair loss.
Other Eating Disorders can include some combination of the signs and symptoms of anorexia, bulimia, and/or binge eating disorder. While these behaviors may not be clinically considered a full syndrome eating disorder, they can still be physically dangerous and emotionally draining. All eating disorders require professional help.
CAUSES OF EATING DISORDERS
While eating disorders may begin with preoccupations with food and weight, they are most often about much more than food.
Eating disorders are complex conditions that arise from a combination of long-standing behavioral, emotional, psychological, interpersonal, and social factors. Scientists and researchers are still learning about the underlying causes of these emotionally and physically damaging conditions. We do know, however, about some of the general issues that can contribute to the development of eating disorders.
People with eating disorders often use food and the control of food in an attempt to compensate for feelings and emotions that may otherwise seem overwhelming. For some, dieting bingeing, and purging may begin as a way to cope with painful emotions and to feel in control of one’s life, but ultimately, these behaviors will damage a person’s physical and emotional health, self-esteem, and sense of competence and control.
Psychological Factors that can Contribute to Eating Disorders:
- Low self-esteem
- Feelings of inadequacy or lack of control in life
- Depression, anxiety, anger, or loneliness
Interpersonal Factors that can Contribute to Eating Disorders:
- Troubled family and personal relationships
- Difficulty expressing emotions and feelings
- History or being teased or ridiculed based on size or weight
- History of physical or sexual abuse
Other Factors that can Contribute to Eating Disorders:
- Scientists are still researching possible biochemical or biological causes of eating disorders. In some individuals with eating disorders, certain chemicals in the brain that control hunger, appetite, and digestion have been found to be imbalanced. The exact meaning and implications of these imbalances remains under investigation.
- Eating disorders often run in families. Current research indicates that there are significant genetic contributions to eating disorders.
Eating disorders are complex conditions that can arise from a variety of potential causes. Once started, however, they can create a self-perpetuating cycle of physical and emotional destruction. All eating disorders require professional help.
HOW TO HELP SOMEONE WITH EATING AND BODY IMAGE ISSUES
You cannot force someone to seek help, change their habits, or adjust their attitudes. You will make important progress in honestly sharing your concerns, providing support, and knowing where to go for more information! People struggling with anorexia nervosa, bulimia nervosa, or binge eating disorder do need professional help. These is help available and there is hope!
If you are reading this, chances are you are concerned about the eating habits, weight, or body image of someone you care about. We understand that this can be a very difficult and scary time for you but, be assured, you are doing a great thing by looking for more information! This list may not tell you everything you need to know about what to do in your specific situation, but it will give you some helpful ideas on what to do to help your friend.
- Learn as much as you can about eating disorders. Read books, articles, and brochures.
- Know the differences between facts and myths about weight, nutrition, and exercise. Knowing the facts will help you reason against any inaccurate ideas that your friend may be using as excuses to maintain their disordered eating patterns.
- Be honest. Talk openly and honestly about your concerns with the person who is struggling with eating or body image problems. Avoiding it or ignoring it won’t help!
- Be caring, but firm. Caring about your friend does mean being manipulated by them. Your friend must be responsible for their actions and the consequences of those actions. Avoid making rules, promises, or expectations that you cannot or will not uphold. For example, “I promise not to tell anyone.” Or, “if you do this one more time I’ll never talk to you again.”
- Compliment your friend’s wonderful personality, successes, or accomplishments. Remind your friend that “true beauty” is not simply skin deep.
- Be a good role model in regard to sensible eating, exercise, and self-acceptance.
- Tell someone. It may seem difficult to know when, if at all, to tell someone else about your concerns. Addressing body image or eating problems in their beginning stages offers your friend the best chance for working through these issues and becoming healthy again. Don’t wait until the situation is so severe that your friend’s life is in danger. Your friend needs as much support and understanding as possible.
BODY IMAGE & HEALTH TASK FORCE
The Body Image & Health Task Force was established in 1996. It was created by concerned individuals over issues of anorexia, bulimia, excessive exercise, laxative and diuretic abuse, fad dieting and disorders dealing with body hatred and self-mutilation that are present at The Ohio State University campus. This collaborative group is comprised of various disciplines and departments from around the campus community.
The mission of the Body Image & Health Task Force is to encourage healthy behavior related to body image by challenging prevailing norms and providing resources. This group's vision is to encourage the acceptance of individualism and foster self-esteem in a positive, healthy manner for all university members.
Visit the Body Image and Health Task Force web site or e-mail Nancy Rudd for more information.
RESOURCES
The Center for Balanced Living provides eating disorders educational outreach, preventative services, research and comprehensive specialized eating disorders treatment through a continuum of care for women, men, and children of all cultural and economic backgrounds; and provides treatment for other mental health problems.
Phone: 614-293-9550
Website: www.centerforeatingdisorders.org
Address: 445 East Granville Road, Building N, Worthington, OH 43085
Counseling & Consultation Service offers brief counseling and therapy to currently enrolled undergraduate and graduate students and their partners/spouses to help address personal, academic, and career concerns. Both individual and group counseling are available.
Phone: 614-292-5766
Website: www.ccs.ohio-state.edu
Address: Younkin Success Center (4th floor), 1640 Neil Avenue
Student Wellness Center offers free nutrition counseling and education to currently enrolled students. To learn more or schedule an appointment, go to www.swc.osu.edu/health_nutrition.asp.
Information provided by the National Eating Disorders Association (NEDA) and Body Image & Health Task Force.
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