Orthorexia: Knowing the Difference Between Healthy Eating and Obsession
It probably sounds like a no-brainer that “healthy eating” is a positive thing. Healthy eating is taught to be one of the most important things you can do for your body. While a balanced diet is essential for overall health and well-being, some people take this to an unhealthy extreme. Orthorexia is an eating disorder characterized by an obsession with healthy eating. It can lead to significant physical and mental health consequences, just like any other eating disorder.
The problem is, it’s so confusing to know where that line is! It makes sense that you want to care for your health, but how are you supposed to know who to listen to? How will you know if you’ve gone too far? If you want to learn how to find a balance between healthy eating and obsession to prevent the development of something like orthorexia, keep reading.
understanding orthorexia
Orthorexia is not yet officially recognized as an eating disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). However, it is gaining recognition among health professionals due to its prevalence and detrimental effects. Those with orthorexia become preoccupied with consuming only "pure" and "healthy" foods, often restricting their diet to a few specific food groups.
Most people with orthorexia don’t understand that they have an eating disorder. With the rise of wellness culture and misinformation around food, it has become normalized to avoid many different types of foods that have been deemed “toxic” or “unsafe.” There is also enough conflicting diet information out there to make anyone’s head spin! One study will tell you to eat raw vegan, while another will tell you eating grass-fed meat in abundance is the way to go. This often leads people to create restrictive food rules that are intended to keep themselves and sometimes their loved ones safe and healthy, but is actually causing more harm than good.
Over time, this obsession can lead to malnutrition, social isolation, and anxiety or depression. Those with orthorexia may also feel a sense of guilt or shame when they deviate from their strict eating habits, leading to a negative relationship with food.
knowing the difference
The key to preventing orthorexia is knowing the difference between healthy eating and obsession. Here are some tips to help maintain a healthy relationship with food:
1. Seek Professional Help: If you suspect you or a loved one has orthorexia, seek help from a mental health professional who specializes in eating disorders.
2. Define What “Health” Means to You: Is health only consuming “clean” foods? What does “clean” mean to you? Does your definition of health include mental, emotional, and social health?
3. Debunk the Diet and Wellness Culture B.S: The conflicting diet and wellness advice is not meant to be a trap. It’s simply a byproduct of nutrition science being so new. The truth is, we don’t know of any one way of eating that is the healthiest for everyone across the board. The most robust research about what is best for each individual supports an intuitive eating approach. That means, what’s healthy for your body is very likely going to be different than anyone else.
4. Practice Self-Compassion: Remember that no one is perfect, and it makes sense why you’re struggling. Be kind to yourself and avoid feelings of guilt or shame when you deviate from your strict eating habits. The healing process is not linear.
5. Prioritize Variety: Instead of limiting yourself to a few specific foods, prioritize variety in your diet. This might sound like a “duh” recommendation, but if you have limited yourself to certain foods or food groups, it’s important to reincorporate the foods you have been avoiding for both your physical and mental health.
6. Avoid Labeling Foods: Refrain from labeling foods as "good" or "bad." Instead, view food as nourishment for your body and enjoy all the foods your body craves.
7. Add-In Nutrition: If you are worried about your health and getting enough nutrients, shift your focus away from restricting foods you deem to be “unhealthy.” Instead, focus on adding in foods that are more nutritionally dense. That way, you aren’t harming your relationship with food and are able to prioritize your health.
Orthorexia is a dangerous obsession with healthy eating that can lead to significant physical and mental health consequences. It’s not always easy to spot, because it can easily hide under the guise of “healthy eating.” To prevent the development of orthorexia, it's essential to know the difference between eating “healthy” and unhealthfully obsessing over food. By redefining health, debunking diet culture b.s, prioritizing variety, and avoiding labeling foods, you can maintain a healthy relationship with food and avoid the negative consequences of orthorexia. If you think you or a loved one is struggling with orthorexia, seek help from a mental health professional who specializes in eating disorders.
learn more about intuitive eating and heal your relationship with food*
*If you believe you are struggling with an eating disorder, please reach out to a mental health professional in your state.