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

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.