Hello, dear readers! As we come to the end of February, a month often associated with love, let’s take a moment to reflect on something we should all cherish—our health.
In this issue, we’re diving into some common questions about heart health, disordered eating, and body image concerns. We’ll also touch on a topic that’s incredibly close to my heart: eating disorder awareness. I hope this column provides valuable insights and leaves you feeling empowered to take care of yourself—inside and out.
Q: How can I support my heart health through diet, especially as a busy college student?
A: As university students, we often find ourselves juggling classes, assignments, social events, and part-time jobs. It’s easy to fall into the trap of quick fixes like processed snacks or takeout. But keeping your heart healthy is crucial, and the good news is that small changes can make a big difference!
First, focus on nutrient-dense foods. Fruits, vegetables, whole grains, and lean proteins are your friends. These foods provide fiber, antioxidants, and healthy fats—key nutrients for heart health. Omega-3 fatty acids, which are found in fatty fish (like salmon, sardines, and mackerel) and flaxseeds, have been shown to reduce inflammation and lower blood pressure.
For a busy student lifestyle, try meal prepping or choosing easy-to-make meals that pack a punch. A salad with leafy greens, some grilled chicken, a sprinkle of walnuts, and a drizzle of olive oil can be put together in no time. And don’t forget about hydration! Drinking enough water is essential for maintaining good blood circulation and keeping your heart functioning optimally.
Lastly, keep an eye on your sodium intake, especially if you’re grabbing pre-packaged snacks or microwaveable meals. Too much sodium can raise your blood pressure, which isn’t ideal for heart health. Look for low-sodium alternatives when you can!
Remember, heart health isn’t just about the food you eat but also your overall lifestyle. Aim for regular physical activity, whether that’s a quick walk around campus or a fun dance class with friends. Your heart will thank you!
Q: What are some signs of disordered eating, and how can I recognize if I or someone I know might be struggling?
A: Disordered eating doesn’t always look like the stereotypical “eating disorder.” It can manifest in many ways, and it’s important to be aware of the signs, especially in a college environment where stress and body image concerns are common.
Some signs might include an excessive focus on food, calories, or weight, frequent dieting, or rigid rules around eating. Someone might engage in restrictive eating patterns, skipping meals regularly, or severely limiting certain food groups. Alternatively, disordered eating can also show up as binge eating followed by guilt, shame, or purging behaviors.
But here’s the thing: disordered eating often stems from deeper emotional or mental health challenges. It’s a way of coping with stress, anxiety, or low self-esteem, not just about food. So, if you or someone you know feels like food is taking up more mental space than it should, or if eating habits are starting to feel controlling, that’s a good indicator that there might be an issue.
If you’re worried about someone, be compassionate and non-judgmental. Encourage them to seek help from a healthcare professional like a dietitian, therapist, or doctor who specializes in eating disorders. You don’t need to fix the problem, but you can offer support in recognizing the need for help. And if you’re the one struggling, know that you’re not alone, and there’s absolutely no shame in reaching out for support.
Disordered eating is often deeply ingrained and can feel difficult to break free from. But with the right tools and support system, recovery is not only possible—it’s very much achievable. The earlier someone addresses disordered eating patterns, the easier it is to address the root cause before it escalates into a more serious eating disorder.
Professional help from those who specialize in these conditions can truly make all the difference.
Q: How can I work on improving my body image and stop feeling so obsessed with how I look?
A: Body image is a tricky thing—especially for college students who are navigating new environments, pressure from social media, and changing expectations. It’s normal to have days when you feel great about your body and others when you don’t, but if negative body image thoughts are persistent, it might be time to work on shifting your perspective.
Start by challenging the idea that your worth is tied to your appearance.
Our bodies are incredibly complex, capable of so much more than how they look. They carry us through our busy days, help us learn, socialize, and experience life. Focusing on what your body can do rather than how it looks can be a liberating mindset shift.
Another important step is to reduce the time spent on social media or at least curate your feeds to reflect accounts that promote body positivity, health at every size, and diverse representations of beauty. Remember, social media often distorts reality, and comparing yourself to others can be harmful. It’s easy to forget that those picture-perfect images are usually filtered or heavily curated.
Engage in positive self-talk—those internal dialogues that affirm your value, worth, and strength. Celebrate what your body does for you, whether that’s acing a test, running a mile, or even just getting through a tough week. It’s important to treat yourself with the same kindness you would extend to a close friend.
Lastly, practicing self-compassion is crucial. Be kind to yourself when those negative thoughts pop up. It’s okay to not love every part of your body all the time. Just aim to treat it with respect, nourish it with healthy foods, and give it the movement it needs to feel good.
Know that body image concerns are common, and they don’t define who you are as a person. It’s a journey, and it’s okay to ask for support from a counselor or dietitian along the way.
February is also a perfect time to reflect on eating disorder awareness. Eating disorders don’t just affect those who appear visibly underweight; they can impact anyone—regardless of size, shape, or gender. These conditions are not about vanity or trying to fit a certain look; they’re complex mental health disorders that affect how a person thinks about food, their body, and themselves. It’s important to remember that eating disorders are not a “choice,” and the road to recovery can be a long one.
One of the most crucial things to understand is that eating disorders can affect anyone, no matter their background or body size. In fact, studies have shown that eating disorders are becoming increasingly common among men and nonbinary individuals, as well as across all racial and ethnic groups. While the prevalence of these conditions has historically been associated with a desire to be thin, eating disorders can stem from various underlying causes—emotional distress, societal pressures, family dynamics, or trauma.
An eating disorder can present in different ways. For example, someone with anorexia nervosa might engage in extreme calorie restriction, whereas someone with bulimia nervosa might cycle through binge eating followed by purging behaviors like vomiting or excessive exercise. Another form, binge eating disorder, involves eating large quantities of food in a short period, often accompanied by feelings of guilt and distress.
It’s also important to highlight that eating disorders often go hand in hand with other mental health challenges, such as depression, anxiety, or obsessive-compulsive disorder (OCD). Because of this, it’s critical to approach eating disorders with compassion and an understanding that these are complex conditions that require a multifaceted treatment approach. Therapy, nutrition counseling, and medical support are all essential components of recovery.
Awareness and early intervention are key. If you or someone you know is struggling with disordered eating or body image concerns, seeking help from a registered dietitian who specializes in eating disorders can be a game-changer. Dietitians can help with nutritional rehabilitation, rebuilding a healthy relationship with food, and providing support throughout the recovery journey.
Please don’t wait until things get worse. Recovery is possible, and reaching out for help is an empowering first step.
As we wrap up this month’s issue, I want to leave you with a message of hope. Your health is about more than just the numbers on a scale or the size of your clothes. It’s about how you feel, how you take care of your body, and how you nurture your mental and emotional well-being. If you’re struggling with any of the topics we discussed today, please know that you’re not alone, and reaching out for help is the first step toward healing.
From the Dietitian’s Desk, I want to remind you that no matter where you’re at on your journey, you deserve to feel good about yourself, inside and out. Take it one step at a time, and always remember that seeking help is a sign of strength, not weakness. You’ve got this!