Navigating Diet Culture During Easter

While Easter is often viewed as a time to get together with loved ones and celebrate by sharing food, it can also be a challenging time for people with lived and living experience of an eating disorder, and/or those who are actively working to challenge the impact of diet culture on their lives. Similar to Christmas or any other holiday period, it may feel difficult to navigate Easter for the following reasons:

• Traditional or common Easter foods (e.g. chocolate, hot cross buns) may be feared foods, or foods associated with dietary rules

• Due to the short-term availability of these foods, there can be a sense of ‘last supper’ eating, as they will only be accessible for a limited period of time

• There’s an increase in diet talk, often including comments around ‘indulging’ and being ‘naughty’ or feeling guilty for eating particular foods

• Changes in routine due to the long weekend, and other activities such as seeing family or being away from home

• Reduced or different availability of usual support systems

All of these factors can increase the risk of engaging with challenging eating behaviours such as food restriction, bingeing and/or compensating behaviours, as well as experiencing higher levels of distress or preoccupation around food or body image. The following suggestions may assist in navigating the Easter period:

• If you’re in eating disorder treatment, make a plan with your treatment team, e.g. whether you want a more structured and purposeful approach, or whether you are feeling ready to approach it more spontaneously

• Continue eating regularly, and maintain some structure around consistent food intake even amidst different routines and activities

• Remember this is just another day (or few days), and any increased pressure associated with this time will pass

• If you’re struggling with ‘last supper’ eating, practice allowing yourself these foods now, and remember you can enjoy them again next year. It might also be helpful to find equivalents, e.g. different types of chocolate or fruit buns which are available the whole year

• Refocus on your values by connecting to what feels important to you around this holiday, e.g. connection, rest, adventure, family, spirituality, creativity etc

• Be curious as to whether this period presents an opportunity to challenge some of your existing food rules and beliefs

• Plan ahead where you can, enabling you to manage your expectations and prepare for some of the challenges you may face. Having some of your ‘safer’ foods available may assist in maintaining regaular eating

• Talk to your loved ones ahead of time, let them know about any particular concerns you have, and brainstorm some of the ways they can support you

If you are in eating disorder recovery and you’re working on food challenges, try the following suggestions:

• Build up your challenges in a graded manner to give yourself the best chance of success, e.g. start with smaller or individually wrapped chocolates and build up to larger portions

• Explore your beliefs both before and after eating, e.g. ‘what am I afraid of / what do I think will happen as a result of eating this food / how strongly do I believe this thought?’. Try to access your recovery mindset in challenging these thoughts

• Remember that all foods are neutral, and labelling foods as good/bad only gives the foods and our fear or avoidance of them more power

• Push back on diet culture by putting these thoughts where they belong, e.g. rather than thinking ‘I’m bad for eating an Easter egg’, reframe it to recognise ‘This is diet culture talking’. Remember that the eating isn’t the problem, but diet culture is

• Plan strategies or supports which can help you challenge yourself, e.g. sharing Easter baking with a friend, or planning a distraction afterwards to reduce rumination

• Remember that compensatory behaviours undo the hard work you put into challenging a food rule, and to get the most out of challenging yourself it’s important not to dilute the challenge by engaging in eating disorder behaviours before or after eating

• Practice self-compassion - remember it’s okay if challenges feel harder than expected, allow the emotions to be present and explore self-awareness and self-kindness. Try to remember the helpful strategies you have in your toolkit to manage any tricky situations that arise, and set aside some time for yourself to engage in self-care activities that allow you to feel safe, grounded and calm.

Remember, celebrations such as Easter are about much more than food. This may be an opportunity to get together with loved ones, or it may be a time for rest and relaxation. Focus your attention on things that have meaning for you, and create some wonderful Easter traditions of your own.

Exploring Endometriosis and the relationship with food and body image

In the realm of women’s health, there has long been an understanding of the impact of conditions such as Polycystic Ovary Syndrome (PCOS) on women’s mental health. More recently there is also growing awareness of the impact of Endometriosis symptoms on body image and eating concerns.

Endometriosis is a chronic condition where cells similar to the lining of the uterus grow outside the uterus, causing inflammation in areas such as the abdomen, and in some cases quite debilitating pain. This pain, along with other symptoms like bloating and digestive issues, can result in people feeling discomfort and disconnection from their bodies.

Everyday activities can become challenging as people seek to cope with chronic pain, deal with bloating and discomfort, and navigate unpredictable digestive patterns. These uncertainties can significantly impact on how people perceive and relate to their bodies, creating vulnerability to seek out ways to feel better and cope with difficult sensations and emotions.

Research into the psychological impact of endometriosis also reveals possible impacts on body image and self-esteem, with some people feeling ‘broken and inadequate’, or struggling with the sense that their bodies are outside their control.

Of course there is an abundance of dietary information available which offers strategies to alleviate endometriosis symptoms. Unfortunately this information is often misguided and not scientifically based, encouraging people to adopt restrictive dietary patterns which can exacerbate the conflict with and confusion about their bodies, contributing to further body image distress and eating concerns.

Additionally, cultural messaging regarding body image, physical activity, and dietary choices can add pressure and contribute to this body confusion, especially when compounded by challenges from hormonal therapies, difficulties with sexual arousal and intimacy, recurrent surgeries, or fertility concerns.

Research from 2021 explored why some people with endometriosis experience higher levels of emotional distress. The findings pointed to negative body image and self-criticism as major factors contributing to psychological distress. These self-critical patterns were described by one person as ‘a vicious cycle of feeling like one's body is constantly falling short’, leading to increased feelings of failure and self-criticism.

We do however know that improving self-esteem and emotional coping strategies can contribute to improved psychological outcomes for people with endometriosis. Emphasising body acceptance and reducing self-criticism are also powerful tools in coping with any chronic illness, and this is especially so for women’s health issues and menstrual concerns.

Endometriosis and Eating Concerns

Currently there is little research on the relationship between endometriosis and eating concerns or eating disorders. Research does however show that people with endometriosis regularly make dietary changes in an effort to assist with pain management and gastrointestinal issues.

Turning to clinical and lived experience, health professionals working with women and AFAB (assigned female at birth) people with endometriosis often describe the desire to control their eating behaviours in an effort to control their body, contributing to complex relationships with eating and body image.

What Can Help?

1.     Prioritise a Healthy Relationship with Food and Body Image: While dietary changes may help manage endometriosis symptoms for some, it's important to prioritise overall health and well-being and to avoid restrictive or highly controlled eating behaviours

2.     Seek Support from Health Professionals: Consult with healthcare professionals who understand both endometriosis and eating concerns – especially if you’re considering dietary changes, it’s always best to speak to a qualified Dietitian for professional nutritional advice

3.     Emphasise Body Acceptance: Work on improving your relationship with your body and developing body acceptance to enhance overall well-being, irrespective of any physical challenges. Focus on taking care of and nurturing your body, prioritising it’s needs

4.     Develop Self-Compassion: Chronic health conditions are complex and challenging to navigate. Self-compassion involves the ability to be kind to yourself in response to health concerns, focusing on changing the relationship you have with your body, even in response to things which are outside your control. Mental health professionals can assist with strategies to enhance your self-compassion.

Navigating Social Media to Promote Positive Body Image

In our digitally driven world, social media has become an integral part of our daily lives. From connecting with friends to staying updated on the latest news, it's a tool which has immense influence on our lives. Alongside the convenience and benefits, social media also presents a number of challenges, particularly in relation to body image.

The prevalence of unrealistic beauty standards portrayed on social media can have a big impact on how we perceive ourselves. Repeated exposure to these perfected images can cause us to feel inadequate, and may contribute to body dissatisfaction.

Social media can also be a great tool to assist in promoting positive body image, fostering self-acceptance and encouraging inclusivity. The key factor is how we choose to engage with social media. Here are some tips on how to use social media in a way which promotes positive body image and can protects us from dissatisfaction or potentially disordered eating behaviours.

1. Check in with Your Feelings

Notice how you feel during and after being on social media. If certain pages, accounts or images leave you feeling negative about yourself or trigger comparison, consider whether following them is beneficial to your well-being. Your mental health should always be the priority.

2. Curate Your Feed

Follow accounts and people who promote body diversity and inclusivity, and unfollow those which perpetuate harmful beauty standards. Exposure to a broad variety of body types, shapes, ages, genders, and ethnicities can reshape your perception and foster inclusivity.

3. Remember: It's Not Reality

Keep in mind that what you see on social media is often a curated portrayal of someone's life… the highlights reel. Remember also that images may be edited, filtered or enhanced, so what you’re seeing may be not be real. Remind yourself of this when comparing your life to others. Share authentic moments from your own life to contribute to a more genuine online community.

4. Combat Comparison

As the saying goes, ‘Comparison is the thief of joy’, and this is especially so on social media. Remember that you’re comparing yourself to the best possible version of another persons life, and if you begin to slip into critical self-talk, it’s probably time to move away from social media for a while to do something which focuses on your own life, your own opportunities and achievements.

5. Prioritise Health and Well-being

Move your focus away from appearance, to instead pay attention to your overall health and well-being (which is much broader than just the things we’re able to photograph and share on the socials). Embrace discussions about what makes you feel good physically, mentally, and emotionally.

Social media can either perpetuate harmful beauty standards or serve as a platform for promoting positive body image and inclusivity. By curating our feeds, being aware of our emotional responses, and fostering empowering content, we can contribute to a healthier and more accepting online community.

Ramadan and Eating Disorders

What is Ramadan?

Ramadan is a holy month of significance for Muslims. It is a period of 29-30 days where Muslims are challenged to increase in all forms of worship, revive their awareness of God and in turn, achieve a deeper connection. An integral expression of this is demonstrated through spiritual fasting (sawm).

Spiritual fasting involves abstaining from eating or drinking from dawn until sunset. The intention behind spiritual fasting distinguishes the act from other forms of fasting which may be intended for weight control or influencing metabolism.

For Muslims, fasting in Ramadan is a shared experience and therefore increases community connection. It is obligatory on all those who are capable (physically, financially, mentally etc) and of mature age (passed age of puberty). There are many conditions and circumstances, however, that exempt followers from needing to fast, especially if it poses a significant threat to a person’s health and well-being.

Every year, there will be millions of Muslims around the world who are unable to or struggle to fast due to their situation (including an active eating disorder). There are concessions that exist and can be verified by local religious leaders (e.g. an Imam). Nevertheless, the nature of an eating disorder is inherently encouraging of fasting and restriction and an eating disorder gaining control can be seamlessly disguised as religious practice. This can make seeking help extremely difficult and lead to feelings of shame, dismay and isolation.

Things to consider around Ramadan and eating disorder recovery

Eating disorders exist in all community groups and Ramadan can be a challenging time for Muslims who have an active eating disorder, or a lived experience of one.

A daily cycle exists of waking up early to eat, fasting during daylight, followed by breaking the fast at sunset. For a person who is unwell with an eating disorder, this cycle can trigger eating disorder thoughts and can even be contrary to their prescribed treatment. If this is the experience for you or someone you know, it is important to consider the following:

• You are not alone

• Speak to your GP about accessing professional support if you’ve not yet done so

• It is recommended to discuss your concerns with your treatment team and religious leader (e.g. an Imam) ahead of time in order to plan for Ramadan

• You may be able to decide on an adapted fasting schedule according to your needs and progress in recovery (e.g. fasting alternate days or fasting on shorter days of the year)

• Reflect on your intention behind fasting – are you fasting to express your religious beliefs or are you intending weight loss? Are you finding it impossible to eat sufficiently before dawn? Are you feeling this urge to delay breaking fast at sunset?

• If there is a supportive person in your family or community that you can talk to, it can be helpful to do so. There can be a lot of focus and conversation around food during Ramadan which is anxiety-provoking and having someone to turn may help you navigate that.

• It may be that you are not medically safe to participate in fasting at your current stage of recovery and that’s OK. Focusing on recovery today can mean that you can observe Ramadan more fully in the future.

Even if you are currently unable to fast, you can choose to explore the many other ways of practicing your faith that are also encouraged in Ramadan.

Other ways to participate in Ramadan

• Prayer and practicing mindfulness

• Donating time/clothes/food/money to people in need

• Preparing meals for others

• Attending Friday or night prayers at the local Mosque

• Appreciating that seeking treatment, taking steps towards recovery is honourable and an act of worship itself

Eid celebrations

As with Ramadan, Eid can be wonderful celebration with family and friends for millions of people worldwide. However, for people with an eating disorder, it can be a challenging time. They may even dread the day.

Festivities like Eid, will almost always involve special food in abundance and cultural traditions which can be triggering. In the lead up to Eid, it’s important that you express any fears you have with your support network (e.g. your treatment team, partner or family member). This can help you feel prepared and provide a sense of safety.

Journaling is a great way to put words to some of the emotions we feel and a useful release in addition to voicing our concerns with others. We can also use a journal to plan ahead for the festive day which could involve setting reminders to eat regular meals and snacks, scheduling time to check-in with ourselves and rest.

If there are some aspects of Eid that are more confronting for you (e.g. menu planning/cooking), then you might like to involve yourself with other aspects instead (e.g. decorating your home or organising gifts).

We can accept that some level of anxiety is to be expected and that it’s okay to have these feelings. Remind yourself that, like any other day, the day will pass. Try your best to be kind to yourself.

Blog post written by Aneela Panhwar, Accredited Practising Dietitian at Mind Body Well.

Navigating 'Pride' when you have Body Image Concerns

Each year LGBTIQA+ pride events happen around Australia, typically coinciding with warmer weather and sunshine in the southern states, and dry season up north. Depending on where you live, your closest event might vary from a small march or fair day, through to a multi-week festival of LGBTIQA+ arts, culture, and parties.

The first Australian Pride march happened in Sydney in 1978 on the anniversary of the New York Stonewall riots. It was organised to promote gay and lesbian rights and to push back the against widespread discrimination and prejudicial laws of the time (homosexuality was still illegal). The first march was met with police resistance resulting in widespread arrests, but has continued each year since then with increasing support and acceptance. Over time the vibe has shifted from resistance to one of celebration.    

Pride and Body Image 

Despite the air of celebration at Pride events, not all LGBTIQA+ people feel comfortable attending. The Butterfly Foundation #BodyPride survey found that:  

• Over half (54%) of LGBTIQA+ people believe there are expectations to look a certain way within LGBTIQA+ communities 

• Nearly half (47%) of LGBTIQA+ people experience body image pressures in the lead up to Pride events like Mardi Gras 

• Over a third (36%) of LGBTIQA+ people engaging in dieting or disordered eating behaviours in the lead up to Pride events like Mardi Gras 

• You can read more about the survey and their #BodyPride campaign HERE

These findings are likely to be related to the impacts of minority stress, and pressure to conform to broader heteronormative gender and body norms. Minority stress results from exposure to anti-LGBTIQA+ prejudice and discrimination. This can create internalised shame within LGBTIQA+ people about their gender, sexuality, or differences in sex characteristics and increase sensitivity to rejection. Attempts to change ones body weight or shape might be used to gain external validation from others to try to overcome feelings of shame and increase feelings of acceptance/reduce rejection in LGBTIQA+ communities after coming out. Disordered eating behaviours are also sometimes used as tools to regulate emotional distress.  

Navigating Pride Events if you’re Experiencing an ED or Body Image Concerns 

Pride is a subjective experience and there is no right way to celebrate it. Choosing not to participate in marches or events doesn’t automatically make you less proud than anyone else. If you’re someone who wants to get involved but negative body image is getting in the way, then consider these suggestions: 

• Consult the program to find events that de-emphasise bodies or are explicitly inclusive and fat/body positive, e.g. queer history talks/tours, family friendly fair days, panel discussions about aspects of identity, bear parties 

• Try a social media cleanse – mute or unfollow any accounts that make you feel worse about your body or yourself and moderate engagement with photos of people added to Pride event hashtags  

• Wear something you feel comfortable in - clothes that constantly pinch, grab, or bunch up can keep your attention on your body and stop you from being present and enjoying the moment 

• Gather supports – if you have supportive friends, family, or partner(s) create a plan together for what to do it you start to feel anxious, overwhelmed, or shamed

• While dieting behaviours can sometimes provide short term relief from body/weight concerns, dieting ultimately leads to increased preoccupation with food and body, and potentially feeling out of control when eating. Focus on self-care in the lead up to events by eating foods you feel comfortable with regularly rather than restricting, particularly if you plan on drinking alcohol or using drugs 

• Embrace the rebellious spirit of Australia’s first Pride march and reject heteronormative body ideals. Showing up as your authentic self is an act of resistance in the face of an unjust rigid body and gender norms.    

If your relationship with your body or food is getting in the way of you living your best life reach out for support.  

The Importance of Professional Supervision for Dietitians

Professional supervision has long been recognised as an integral part of practice for psychologists and other mental health clinicians. Outside of student placements and perhaps some within workplace arrangements, supervision is likely to be less familiar to Dietitians (where a culture of mentoring is more common). This is however changing, thanks to the work of Dietitians Supervision Resources Australia, and the mandatory supervision requirements for maintaining Credentialed Eating Disorder Clinician (CEDC) status with the Australia and New Zealand Academy for Eating Disorders. This blog post will help to clarify what professional supervision is, how it differs from mentoring, and explain why it’s important for Dietitians to include supervision in their professional development plan.

Supervision vs mentoring – what’s the difference? 

Dietitians undertake mandatory mentoring (for 1 year) as part of the provisional Accredited Practicing Dietitian (APD) program. The goal of the mentoring program is to build the mentees knowledge and help brainstorm ideas and find solutions to career challenges. This may provide some crossover with aspects of supervision (e.g. facilitating reflective practice) but Dietitians Australia makes a clear distinction between the two. Once the mentoring program is complete there’s no ongoing requirement for mentoring to maintain APD status, but Dietitians are encouraged to seek out mentoring needed. Mentoring in this capacity may be ad hoc or a longer-term relationship, and there are no requirements for becoming a mentor.  

What is supervision? 

Hawkins & Shohet provide the following definition of supervision in ‘Supervision and the helping professionals’ (2012): 

“Supervision is a joint endeavour in which the practitioner with the help of a supervisor, attends to their clients, themselves as part of their client practitioner relationships, and the wider systemic context, and by doing so improves the quality of their work, transforms their client relationships, continuously develops themselves, their practice and the wider profession”.

Effective supervision is: 

• a structured and formal process with a clear purpose of developing the learning and growth of the supervisee  

• outlined by clear boundaries agreed upon by the supervisor and supervisee 

• dedicated to facilitating reflective practice of the supervisee rather than just providing answers to questions (although there is space for teaching too when needed) 

• built around providing learning, support, and accountability for the supervisee 

• a relationship that helps to improve Dietitians competence & wellbeing, improve career longevity, ensure that patients/clients of the supervisee receive high quality and safe care, and that dietetic practice aligns with the professional code of conduct      

• a skill that requires the supervisor to undertake training and an ongoing commitment to their own growth and development as a supervisor e.g. supervision of their supervision practice  

Dietetic supervision at Mind Body Well

Mind Body Well Dietitian Team Leader Tom Scully provides professional supervision (via Telehealth), which is particularly suitable for Dietitians who:

• have an interest in, or are already working with people with body image and weight concerns or a history of dieting 

• are interested in improving their confidence and competence in working with eating disorders or other areas of mental health including mood disorders and substance use disorder  

• are a Dietitian working within a minoritised community/group that you are a member of and would like a place to discuss the rewards and challenges that this can pose 

• work with LGBTIQA+ clients and would like to increase your confidence in providing culturally appropriate and affirming care 

You can read more about supervision at Mind Body Well and make an enquiry via the link below.

Enjoying Carbohydrates and Debunking Diet Myths

In a world so strongly influenced by diet culture, carbohydrates are often labelled as something to be feared, with popular diet regimes like Paleo and Keto advocating for their restriction or avoidance. This demonisation of carbs fuels the belief that our worth is dependant on our dietary choices, and that certain foods or entire groups of foods are ‘bad’, and a judgement is attached to us consuming them.

Let’s debunk some of these diet myths, and remember that all foods serve a purpose in nourishing our bodies.

The Importance of Carbohydrates: Carbohydrates are a fundamental food group which serve as a primary source of energy. Carbs are the food group which breaks down most quickly in our bodies, providing a great source of ready energy. Athletes for example often rely on carbs for a quick energy boost before training or competitions.

Brain Health and Mood Stability: Carbohydrates play an important role in supporting our brain health, being its preferred source of energy. Without regular carbohydrate intake, you may notice fluctuations in mood, increased irritability, and difficulty concentrating. Including carbs in your diet can help maintain stable blood sugar levels, preventing fatigue and cravings.

Stable Blood Sugar for Overall Well-being: Regular carbohydrate consumption contributes to stable blood sugar levels throughout the day. This stability can help reduce cravings and prevent the feelings of tiredness and fatigue often associated with erratic blood sugar levels.

Breaking Free from Food Restriction: Avoiding any food groups can lead to all-or-nothing relationships with food - the more we restrict something, the more we crave it, and the more likely we are to find it difficult to pay attention to our hunger-fullness signals when eating. Incorporating carbohydrates into your regular diet can help alleviate cravings and foster a healthier relationship with food.

Balanced Meals for Satisfaction: A well-rounded approach to nutrition involves a mix of carbohydrates, proteins, and fats. This balance not only satisfies your hunger but also provides the necessary nutrients for sustained energy throughout the day.

Gut Health and Variety: Carbohydrates also contribute to gut health by providing essential fibre. A diet rich in fibre supports the growth of beneficial gut bacteria and helps prevent issues like constipation. Experimenting with different types of carbs adds variety to your meals, making the eating experience more enjoyable and diverse.

The Pleasure of Carbs: Let’s face it, carbohydrates are delicious. There’s a carb to suit everyone - bread, biscuits, rice, pasta, cake, fruit, yoghurt, sweet potato, chips, lollies, legumes, lentils… the list of delicious choices goes on an on.

Rather than succumbing to external food rules, it’s important to listen to your body's needs, embrace variety, and nourish yourself with a wide variety of foods, including carbs. If you’d like to learn more about your bodies nutritional needs, our team of non-diet Dietitians at Mind Body Well can help.

Wishing you a Non-Diet New Year

As the year draws to a close we’re encouraged to reflect on the past, and to contemplate changes we'd like to make for the year ahead. This time of year is ‘peak-season’ for the diet industry, and we’re exposed to a plethora of messages telling us that the problems in our lives can be solved through weight loss – which is of course a very long way from the truth.

This year we encourage you to break free from diet culture, and to focus on positive and sustainable goals which can contribute to positive well-being. Here are some strategies to consider:

1. Unplug from Negative Influences

Social media has become an integral part of our lives, but its impact on mental well-being is often underestimated. Take a close look at your social media accounts and unfollow any content which triggers negative thoughts or feelings about your body or lifestyle. Instead, curate your feed with accounts that inspire and uplift you, fostering a positive online environment. More puppies and kittens, less wellness influencers!

2. Break Free from Food Rules

‘Food rules’ are beliefs or vales which can dictate when, how, and what we eat. Challenge these rules to embrace a more intuitive approach to eating, paying attention to what you really want to eat (as opposed to what you think you ‘should’ have). Remember that food is not inherently good or bad; it's a source of nourishment and enjoyment. Shift your mindset by using neutral and non-judgemental terms to describe the food you consume.

3. Cultivate Self-Compassion

While we may be adept at showing kindness to others, extending the same compassion to ourselves can be challenging. Building self-compassion is an important step toward fostering resilience and self-care. Even if your thoughts are not yet self-compassionate, take actionable steps to be kind to yourself. Schedule self-care and self-nurturing activities in the day, week and year ahead.

4. Prioritise Quality Sleep

Our sleep patterns impact so many aspects of our lives and have a powerful influence on our physical and mental health and wellbeing. Establishing a good night-time routine can significantly assist your sleep patterns. Create a conducive sleep environment by limiting screen time before bed, maintaining consistent sleep and wake times, eating nourishing foods across the day, and engaging in relaxation or meditation strategies.

5. Engage in Joyful Movement

If incorporating more movement into your routine is a goal, focus on activities you genuinely enjoy. Instead of seeing exercise as a chore or punishment, see it as a celebration of what your body can do. Think about physical activities you’ve enjoyed at different times in your life, and explore all kinds of different forms of movement. Pay attention to how each activity makes your body feel, and let joy be your guide.

Happy New Year, from the team at Mind Body Well

Navigating Diet Talk and Body Image Concerns During the Holiday Season

The holiday season is a time for celebration and relaxation. It's a time to gather with people we care about, and hopefully also a time for some rest. However this can also be a time when diet culture ramps up, creating pressure in the warmer weather to focus on our ‘bikini body’, attending events which are usually centered around food and eating, and the impending wellness focus of New Year's resolutions – all of which can make the holiday period a minefield of diet talk and body image distress.

In this article, we'll explore strategies to help you navigate the challenges of diet talk and body image concerns during the holidays. Different factors such as your environment, relationships, personal history, and comfort levels can influence which strategies are most effective for you – so think about how you can personalise this information for your own circumstances.

Setting Boundaries

Where possible it can be helpful to set some boundaries prior to an event. Depending on your relationship with the people involved and your comfort level, it might be possible to let people know how they can support you – maybe you could communicate these boundaries in person or via text. Some examples could include:

• ‘I'd appreciate it if we don't talk about 'good' vs. 'bad' foods’

• ‘It would be really helpful if we could avoid any discussions of weight during the holidays’

• ‘I really want to have fun with you over New Years, which will be a lot easier for me if we don’t talk about diets’

• ‘It’s important for my recovery that we don’t talk about ‘working off’ Christmas dinner’

Responding to Body or Diet Talk

Despite setting boundaries, it’s possible that instances of unhelpful diet or body talk could still arise. In these situations, it can be helpful to have some practiced strategies for responding. Here are some ideas:

• Remove yourself: Remember it's okay to leave the conversation or the situation. Excuse yourself for a bathroom break or step outside for some fresh air

• Redirect the conversation: Change the topic to something more neutral or comfortable to steer the conversation away from diet talk

• Express discomfort: Be honest about your feelings, eg. ‘I'm not comfortable with this conversation’

• Question the body talk: Gently question the person engaging in body talk, eg. ‘I've noticed you make a lot of comments about good and bad foods. For me, this contributed to a really unhealthy relationship with food’

• Plant Seeds: eg. ‘I've found it helpful to learn more about my relationship with my body, if you're interested, I can send you some podcast or book recommendations’

• Direct Response: In some cases, you may need to be more direct and assertive, eg. ‘I'm not engaging in diet talk’

Focus on What You Can Control

Despite our best attempts, we have limited control over other people’s body and diet talk, and we may not always feel comfortable or have the capacity to challenge them. In these situations, focus on what you can control:

• Remind yourself of your personal journey: Tell yourself that you’re on the path to recovery and that it's important to prioritise your wellbeing

• Practice empathy: If it feels safe, try to empathise with those around you who might be caught up in diet culture, and be dealing with their own food and body image concerns

• Focus on positives: Concentrate on positive aspects of yourself, list three things you're proud of accomplishing

• Consider the source: Reflect on the source of comments and ask yourself whether it's helpful to place much value on their perspective

• Use mindfulness techniques: To let go of unhelpful thoughts, such as mentally saying, ‘I'm having the thought that...’

• Practice self-compassion: Engage in self-compassionate thoughts and soothing activities after challenging interactions

Ultimately, prioritise your wellbeing, and before you know it the holidays will have passed – hopefully without too much stress or challenge along the way. Be sure to schedule in some of your favourite activities, and spend time with the people who you know are good for your spirits.

Body Image Concerns or Body Dysmorphic Disorder?

Feeling dissatisfied about our bodies is unfortunately an all-too-common concern. The way we perceive and relate to our bodies can be influenced by a multitude of factors including cultural and relational influences, the communities we’re part of and messages surrounding us, and our own physical and mental health concerns.

The term ‘body image’ was first used by psychoanalyst Paul Schilder in his 1935 book ‘The Image and Appearance of the Human Body’. Schilder described body image as “the picture of our body which we form in our mind”. We use the term body image today in a very similar way – to describe the perception a person has of their own body.

But what does it mean when someone’s perception of their body doesn’t match how other people see them - beyond self-criticism, a more distorted view of their body? This might reflect body dysmorphia, which describes a significance misperception of our body image. This can be a very common cognitive symptom of an eating disorder, and it can also occur for some people who have no other eating disorder symptoms, as an stand-alone experience.

This significantly distorted body image can reflect symptoms of Body Dysmorphic Disorder (BDD), which is it’s own unique mental health condition, separate to an eating disorder. While eating disorders usually involve concerns about weight or shape, people with BDD typically focus upon specific body parts which they perceive as ‘flawed’.

Given body image issues, body dysmorphia and BDD can be common among people with eating disorders, how do we tell them apart?

Common symptoms of Body Dysmorphic Disorder include:

• Obsessive thoughts about a specific body part or feature, e.g. stomach, nose, skin, genitals

• Repetitive behaviours to try to fix, change or hide the body part, e.g. mirror checking, covering up with make up or clothing, asking for reassurance, comparing to others

• Feelings of extreme shame, embarrassment or anxiety about the body part, even if other people provide reassurance or don’t see the ‘flaw’

• Avoiding social situations or other important aspects of life due to these concerns

• Seeing yourself very differently to how others perceive you, with appearance being a major aspect of self-appraisal and self-worth

A specific subtype of BDD is muscle dysmorphia, which describes a preoccupation with muscularity and body size. Muscle dysmorphia can involve specific behaviours such as obsessive exercise, extreme dieting, preoccupation with protein intake, and substance or steroid use with the intention of increasing muscle mass.

Like eating disorders, Body Dysmorphic Disorder is a serious psychological disorder which requires focused treatment. The team of Psychologists and Dietitians at Mind Body Well are trained and experienced in assisting people with BDD.

Are you a HEALTH PROFESSIONAL working i this space? Check out our upcoming Professional Development workshop: Implementing CBT for Body Dysmorphic Disorder.

Understanding Avoidant Restrictive Food Intake Disorder (ARFID)

In the eating disorder field there is one particular disorder which is often overlooked: Avoidant/Restrictive Food Intake Disorder (ARFID).

What is ARFID?

ARFID is a complex eating disorder which can affect people of all ages. It’s characterised by restriction, avoidance, or extreme aversion to certain foods and/or food textures. It’s important to understand that ARFID is not just ‘picky eating’, and it is not simply a dietary choice, but instead is a condition which can significantly impact a persons nutritional adequacy.

Unlike other eating disorders, ARFID does not commonly arise from body image issues, but is instead based in anxiety and/or sensory processing issues. This is not to say that those experiencing ARFID won’t experience body image concerns or other eating disorders – but rather that body image concerns are not the primary driver of ARFID-based food avoidance/restriction.

Understanding the Impact of ARFID

ARFID can significantly impact a persons daily life, limiting their social interactions and causing emotional distress. Given so many of our interactions with friends, family members, and in the workplace centre around food, it’s easy to understand why food based anxiety can cause distress for people with ARFID, and may cause people to avoid or withdraw from social experiences, contributing to significant social isolation.

People with ARFID may also have difficulty consuming an adequate variety or quantity of food, potentially causing nutritional deficiencies and impaired physical and mental health.

It is essential to recognise that ARFID is not a choice but is a genuine health condition which requires empathy, understanding, and support toward change.

Support and Awareness for ARFID

Raising awareness about ARFID is crucial to foster understanding and support for those affected. Education is the first step in reducing the stigma and misconceptions surrounding this disorder. By promoting compassionate dialogue, we can create a safe environment where people with ARFID feel empowered to seek help and receive the support they need.

Support at Mind Body Well for someone experiencing ARFID can take many forms, including:

• Validating lived experience: Listening to and acknowledging the challenges faced by people with ARFID

• Nutritional exploration: Identifying barriers to meeting nutritional needs with accepted foods and considering supplements to bridge nutritional gaps

• Sensory understanding: Learning about the influence of sensory profiles on eating behaviours

• Strategies for behaviour change: Exploring strategies to support eating, such as sensory support during meals or when grocery shopping, and gradually introducing novel foods

• Client-centered exposure: Guiding people through exposure to unfamiliar foods in a supportive environment

• Navigating social situations: Providing strategies for managing social eating scenarios

• Harm reduction: Offering strategies to reduce harm while working towards expanding nutritional adequacy and variety

ARFID is an important health issue which requires attention and understanding. By increasing awareness about this lesser-known eating disorder, we can provide a supportive network for people affected by ARFID.

Challenging Stereotypes: Masculinity and Eating Disorders

For far too long, eating disorders have been stereotypically associated with women, most commonly young women. However, the truth is that eating disorders do not discriminate based on gender, size, sexual orientation, cultural background, age, or ability. Men, too, grapple with these complex mental health conditions, and it's time to break the stigma surrounding men and eating disorders. In this article, we shed light on the prevalence of eating disorders among men, the unique challenges they face, and how we can challenge societal norms to support those in need.

Eating Disorders in Men: The Numbers Speak

Recent statistics from Australia's Butterfly Foundation revealed a significant presence of eating disorders among men. It is estimated that over one-third of eating disorder presentations are seen among men, with 360,131 Australian men living with an eating disorder (Butterfly, 2019).

According to the National Eating Disorders Collaboration, it is estimated that men account for:

• 20% of people in Australia who experience Anorexia Nervosa

• 30% of people in Australia who experience Bulimia Nervosa

• 43% of people in Australia who experience Binge Eating Disorder

• 55-77% of people in Australia who experience Other Specified Feeding or Eating Disorder (OSFED)

• 67% of people in Australia who experience Avoidant Restrictive Food Intake Disorder (ARFID)

Heightened Risk Among Certain Groups

Certain groups of men face a higher risk of developing eating disorders. This includes queer men, transmen, gender diverse groups, and men involved in fields that promote specific body ideals or physiques, such as athletes, bodybuilders, and actors.

Unique Presentations in Men

Eating disorder presentations among men may differ from those commonly associated with women, or they may also be very similar. Men may focus on low body fat and high muscularity as well as weight. They might also be more concerned with high protein foods and counting macros, as well as engaging in excessive or compulsive exercise with an emphasis on muscle appearance. Concepts like ‘bulking’ and ‘shredding’ and the use of supplements and performance-enhancing drugs can also be prevalent.

The Impact of Stigma

Unfortunately, eating disorders among men are often underreported due to the stigma surrounding these conditions. The stigma can lead to a lack of awareness of symptoms, misdiagnosis, delayed diagnosis, difficulty accessing appropriate treatments, and a feeling of exclusion from available treatments.

Cultural Expectations and Norms

Cultural expectations and ideals surrounding body size and appearance can play a significant role in the development of eating disorders among all genders, including men. Society's narrow definition of masculinity, characterised by being muscular, strong, stoic, and independent, contributes to the pressure men face to conform to unrealistic body ideals. ‘Diet culture’ preys on this by promoting fasting, high protein products, and ‘biohacking’ – all of which contribute to the normalisation of disordered eating behaviours and a focus on gaining muscle.

Challenging Stereotypes: Redefining Masculinity

To address the stigma and promote a healthier understanding of masculinity, it’s important that we challenge existing stereotypes and societal norms. Here are some prompts to think differently:

1. Question the origins of the narrow definition of masculinity, and how this impacts the lives of men and masc folk

2. Develop media literacy skills to recognise how masculinity is portrayed

3. Notice how diet culture products are marketed toward men and women

4. Learn about the gendered and socialised nature of emotions

5. Explore and redefine masculinities, encouraging a broader and more inclusive sense of identity

Seeking Help: An Act of Courage

Remember that all people are worthy of support, and seeking treatment is a brave and essential step for anyone struggling with an eating disorder, regardless of gender. At Mind Body Well, our team of Psychologists and Dietitians is here to support you on your journey to a healthier relationship with food, exercise, your body, and identity. We welcome people of all genders, ages, sexual orientations, and cultural backgrounds.

International Day Against Homophobia, Biphobia, Interphobia and Transphobia

The International Day Against Homophobia, Biphobia, Interphobia, and Transphobia (IDAHOBIT) is celebrated on May 17th each year. BegiNning in 1990, the date was chosen to mark the removal of homosexuality as a disorder from the World Health Organisations ‘Classification of diseases and related problems’.

According to the IDAHOBIT website, the day has two main purposes:

1. To celebrate the pride and allyship of the people who work to build equality around the world, and

2. To raise awareness of the discrimination LGBTQIA+ people continue to face today

LGBTIQA+ people experience higher rates of mental health challenges than the general population. The Private Lives 3 report found a greater prevalence of psychological distress, anxiety, and depression among all groups within the Australian LGBTIQA+ community, with transgender and bisexual+ people particularly at risk.

What causes this higher prevalence of psychological distress?

LGBTIQA+ people are more likely to experience prejudice and discrimination than the general population. Over time repeated exposure to negative attitudes and distressing situations can start to affect the physical and mental health of minority groups – a process known as minority stress. Minority stress can make it harder to engage in health promoting behaviours and can lead to increased drinking, drug use, and attempts to control eating or body weight/shape as coping strategies.

A growing body of research points to higher rates of disordered eating and eating disorders among the LGBTIQA+ community, particularly trans and gender diverse people. While there are many common eating disorder risk factors minority stress certainly plays a part as well as the pressure that some LGBTIQA+ people feel to fit in with rigid body standards and gender norms to feel accepted and avoid discrimination. 

Discrimination can sometimes occur when people are attempting to access healthcare services, and this can lead to LGBTIQA+ people being reluctant about reaching out for help. At Mind Body Well we are committed to providing safe and accessible healthcare to people from LGBTIQA+ communities.

We also recommend the following services for LGBTIQA+ Victorians seeking additional support for mental health concerns:

• QLife - provides free daily peer support from trained members of the LGBTIQA+ community Australia wide via anonymous phone and webchat

• Rainbow Door - a free helpline providing information, support, and referrals for LGBTIQA+ Victorians

• Eating Disorders Victoria BLOOM support group - BLOOM is a fortnightly group run by Eating Disorders Victoria for LGBTIQA+ people with eating disorders

More information about IDAHOBIT can be found on the IDAHOBIT website.

International No-Diet Day 2023

May 6th is International No-Diet Day (INDD) – an important occasion to reflect on the potential harms caused by weight loss dieting. INDD was initiated by feminist groups in the UK in 1992 led by Mary Evans Young, and the day provides a reminder for us all to:

• Challenge cultural ideals about body shape and size

• Raise awareness about weight discrimination and fat phobia

• Challenge diet culture and companies who profit from encouraging body dissatisfaction

• Focus on body freedom and liberation for everyone

As we consider INDD this year, we’re reflecting on the bigger picture - the context in which diet culture (the pervasiveness of dieting norms and the perceived value of weight loss dieting) manifests in our society. It’s clear to us from the anecdotal evidence of so many clients we have worked with over the years (and this is backed up in the science) that weight loss dieting causes significant harm to many people – here’s a summary of just some of the ways weight loss dieting can cause harm:

• Weight loss dieting is a significant risk factor for the development of an eating disorder

• Weight loss dieting can compromise nutritional adequacy and have multiple adverse health effects

• Weight loss dieting can be socially isolating – causing people to exclude themselves from social occasions

• Weight loss dieting exacerbates body dissatisfaction and distress, which has a cause-and-effect relationship with poor mental health outcomes such as depression and anxiety

• Weight loss dieting teaches us to be at war with and to disconnect from our bodies - which has multiple adverse physical and psychological implications

• Weight loss dieting perpetuates weight stigma and weight bias

• Weight loss dieting has significant financial costs *

We also know however that weight loss dieting is a strategy used by many people in an attempt to feel some control in an area of their lives which can otherwise feel overwhelming, distressing, and downright confusing – given the many conflicting messages we’re exposed to about diet and nutrition every day. It’s not enough to simply suggest that people ‘stop dieting’ – what most people need is an alternative. To borrow a phrase from one of the pioneers in the non-diet field in Australia Dr Rick Kausman… ‘If Not Dieting, Then What?’ (which is the title of Ricks book first published in 2004). We need alternatives which recognise the reality of body diversity, and which focus on wellbeing rather than weight loss.

If we zoom out to the broader cultural context in which weight loss dieting exists (and is considered the norm), we see that diet culture thrives in a context of weight stigma, weight bias, and a focus on weight-normativity. Here’s a breakdown of these concepts:

• Weight bias – negative assumptions and judgements about people in larger bodies

• Weight stigma – social devaluation and discrimination based on weight and shape

• Weight-normativity - emphasises weight and weight loss as central to defining health and wellbeing (ie. Assumes health based on weight)

• Weight-inclusivity – emphasises health and wellbeing as multifaceted and related to many aspects of a persons life (ie. Recognises social, emotional, physical and spiritual aspects, the importance of the whole person and the context in which they live)

It’s not enough to merely recommend to someone that they stop dieting… when we live in a weight-normative culture which tells us that thinner is better, and that we’re ‘wrong’ for existing in bodies which are anything other than the cultural ideal. Assumptions about weight and size need to be continually challenged and addressed, recognising that for many people, weight loss dieting makes sense as a response to the culture they exist within. It’s not enough to put the pressure on someone to change – it’s the culture that needs to change, to make it safe for people to exist in a diverse range of bodies, and to be valued and treated with respect without any expectation of a need to shrink their body in order to be OK.

Zooming back in again to the individual level, we’d offer the following suggestions for some potential alternatives to weight loss dieting. These are just suggestions though, think about what works for you, and how you can ‘opt-out’ of diet culture… even if just for today:

• Focus on taking care of your body, nourishing and nurturing it in ways that feel good for you. Go for a walk in nature, lay under a tree, have a long bath…

• Explore your relationship with food, try to understand all the different motivations you have for eating, and bring self-compassionate awareness to those motivations

• Eat for both pleasure and nourishment – consider the importance of nourishing yourself both physically and emotionally in many different ways

• Celebrate and enjoy a wide range and variety of foods – allow yourself to really dive into the sensory pleasure which comes from fully experiencing food

• Spend time with people who value and recognise you for who you are, seek out communities in which you feel safe

• Expose yourself to diverse messages about bodies – do a social media audit and be ready to unfollow any accounts which perpetuate the ‘thin is best’ ideal, especially those which suggest there is any right’or wrong way of eating

• If this is a particularly tricky issue for you seek out a Psychologist, Dietitian, or other health professional who can assist you to untangle and address the ways weight stigma and weight bias effects you, and who can help you explore alternatives to diet culture

Very importantly… recognise messages of weight bias and stigma that occur around you and chose not to perpetuate them… opt out. If you have the energy to challenge, then by all means do so - be a social justice campaigner and advocate for respect and inclusion for all people, regardless of the body they show up in.

All bodies are worthy of care and respect.

(* The global weight loss and weight management market value in 2021 was USD $224 billion USD, and by 2030 is predicted to be $405 billion USD (Source – Global News Wire February 9, 2023). This ‘market value’ is being paid for by the people who are driven by body dissatisfaction and distress to purchase products and methods they’re sold under the guise they will make them thinner, and happier. And this is just referring to the direct costs associated with dieting. It’s impossible to put a price on the costs of poor nutrition caused by restrictive eating, eating disorders triggered or exacerbated by the pursuit of thinness and body dissatisfaction which the diet industry profits from, and other mental health challenges exacerbated by weight stigma and weight bias.)

Related past articles:

• Wellness program or diet in disguise?

• What does it mean to be a ‘Non-Diet Dietitian’?

• Breaking up with weight loss

• What is Intuitive Eating?

• About mindful eating

• What is the ‘non-diet approach’?

• Love your body

About Mindful Eating

January is World Mindful Eating Month. So what’s ‘Mindful Eating’ all about?

What is mindfulness?

Mindfulness is the practice of paying attention to the present moment in a non-judgemental, accepting and self-compassionate way. Mindfulness is not just about our thoughts, it also includes embodied awareness – experiencing our body from the inside out. We can do this by focusing on the information the body sends to the mind through the senses – what we see, hear, feel, smell and taste. In the context of eating, this can mean being aware of how we’re feeling before, during and after a meal. This includes how our body feels physically, as well as the thoughts and feelings we’re experiencing about eating.

Why eat mindfully?

Mindful eating is an approach which is often recommended to help us be more engaged in the process of eating. It’s also a way to pay more attention to our bodies signals of hunger and fullness, and to assist with appetite regulation – the ability to know what the body is telling us about the need for food, or when it’s had enough.

It is important to note however that it’s not inherently ‘better’ to eat mindfully - it’s perfectly natural to also have times when we eat with less mindfulness – like while watching television or at the computer. This less mindful eating though is more likely to cause a sense of disconnection from the experience of eating, and to confuse our hunger and fullness signals, also resulting in less pleasure or satisfaction from our food – which may cause us to keep seeking more.

Mindful eating and Diet Culture

Unfortunately Mindful Eating is yet another of the potentially helpful strategies which has been co-opted by the diet industry as a method of food restriction and impulse control. It is important to keep in mind the central premises of self-compassion and non-judgement which mindfulness is based on – and not to let this become yet another way to moralise and punish ourselves for what and how we’re eating.

When we can bring that spirit of self-compassion to mindful eating, it can be a way to enhance our connection with our body and our relationship with food, to build intuitive eating skills, and to allow ourselves more joy and freedom with eating.

How do I eat mindfully?

If you’ve never practiced mindfulness before, try starting with a general introduction – i.e. learn mindfulness skills in other (less ‘loaded’) areas first, then practice transferring those skills to eating. You can gradually learn to be more mindful by regularly bringing awareness to your breath, to the sensations in your body or the things happening around you. If you’re in therapy, you could ask your therapist for strategies, or experiment with some of the great app’s which teach mindfulness practices (we like Calm, Smiling Mind, and Headpsace).

Once you’ve become familiar with the practice of mindfulness, you can begin to transfer this awareness to eating - try sitting down to eat with no distractions, and bring non-judemtnal awareness to the experience of eating. Pay attention to the sight and aroma of the food. As you eat, pay attention to taste and texture. Chew slowly and notice how these change over time, notice how the taste changes as you eat. Notice if you feel a change in your hunger and fullness cues as you eat. Keep coming back to self-compassion and non-judement as you do this, and start slowly – maybe just for the first few bites of your meal, and begin with foods that feel more comfortable and less threatening for you.

When Mindful Eating is difficult

If you’re experiencing an eating disorder, working on mindful eating might not be appropriate for you right now. Sometimes paying too much attention to the experience of eating can be unhelpful – especially for those who may already be obsessing about eating, and feeling really uncomfortable in their bodies when they eat. In this case you may need to rely on some deliberate distraction rather than mindfulness – use strategies such as reading, music, games or conversation to enable you to eat without increasing anxiety may be more appropriate for now. Like all strategies, mindful eating isn’t a panacea, and isn’t the only tool in the eating disorder recovery toolkit. If you’re not sure whether mindful eating is appropriate for you, discuss this with your therapist, and ask them for alternatives, or practice working toward mindful eating over time.

Would you like to learn more? Enrol in our upcoming Mindful Embodiment online program.