Eating in the Shadows: Conquering Food Anxiety

Eating in the shadows: conquering food anxiety isn’t necessarilly about body image.

For me, anxiety and eating go hand in hand. Thus, automatically, feeling anxious, I reach for the chips or cookies. Why does the food always have to be bad for me?

I crave salt or I crave sugar. That’s part of the reason why I’m so fat. Plus because of the Parkinson’e, I don’t get much exercise.

I’ve tried walking, but I have trouble walking. I loose my balance easily and my legs are so sore.

So I’m stuck at a crossroads. I welcome any suggestions. Undoubtedly, I don’t have the problem where anxiety won t let me eat.

I thought my anxiety used to be bad, but of course, I took it in the opposite direction. I don’t know what it feels like not to be able to eat. Anyone of you have that problem?

What is Food Anxiety?

Eating in the shadows: conquering food anxiety is truely possible. It’s off official name is Avoidant/Restrictive Food Intake Disorder (ARFID).

Avoidant/restrictive food intake disorder (ARFID) is a condition that causes you to limit the amount and type of food you eat.

It isn’t the result of a distorted self-image or an attempt to lose body weight, which is common among other eating disorders.

ARFID can cause you to:

Firstly, Lose interest in eating.
Feel anxious about the consequences of eating, like choking on food or vomiting.
Lastly, Avoid foods that have an unwanted color, taste, texture or smell.

You might hear your healthcare provider call ARFID “selective eating disorder.” This is because you may only choose a few things that are OK to eat.

You may also create rituals or patterns of behavior around the way you eat, like eating your food in a specific order.

Causes Of Food Anxiety

Below are key factors that research has associated with food anxiety:

Negative Messages About Eating or Appearance

Straightaway, social media contains numerous images and messages encouraging people to lose weight and shaming those who do not eat “right.”

Negative Self-Talk

In effect, some people engage in what researchers call “fat talk,” in which they assert that they are fat, even if they do not actually believe themselves to be so.

This practice promotes the idea that a certain body type is wrong. A 2012 study exploring fat talk also found that it may lead to depression, anxiety, and negative body image.

Genetics

In essence, people who share genes that scientists have linked to eating disorders may feel more anxiety about food.

The same is true with people whose family members have genes associated with different types of anxiety.

In sum, a 2013 review suggests that eating disorders tend to run in families and that part of this link may be genetic.

Personality Traits

Certain personality traits may increase the risk of the food anxiety that can cause eating disorders.

In short, they include perfectionism, novelty-seeking, and impulsiveness.

Community Messages

Eating in the shadows: conquering food anxiety. Also, messages about food and body image in a person’s community may increase food anxiety.

Therefore, people who participate in sports or other activities that value thinness may have more food anxiety.

Cultural Messages

The wider culture values thinness and may even treat it as a moral choice. This message can cause people to feel anxious about their food choices and body shape.

Early Experiences

A 2013 review found that some, but not all, studies identified a link between early experiences of abuse and food anxiety.

A person who experienced childhood abuse may use food as a way to regain control, and this can nurture food anxiety.

Food Anxiety Symptoms

Signs and symptoms of ARFID include:

Firstly, Significant weight loss.
Constipation.
Thirdly, Abdominal pain, stomach cramps or an upset stomach.
Low body temperature.
Lethargy.
Additionally, Irregular menstrual cycles.
Fainting or dizziness.
Fine hair on your body (lanugo).
Lastly, Muscle weakness.

Behavioral changes that may be a sign of ARFID include:

Firstly, Feeling full before meals or having no appetite.
Difficulty paying attention.
Limiting how much food you eat.
Only eating foods with certain textures.
Fear of what could happen after eating like vomiting or choking.
Lastly, Picky eating gets worse and limits the range of foods able to be eaten.

ARFID isn’t associated with a negative body image or a desire to lose weight.

Anxiety About Eating in Front of Others

Eating in the shadows: conquering food anxiety is sometimes related to others.

In particular, people who have anxiety related to eating in front of others may be worried they will be judged for what they are eating or how they are eating.

They may also experience a sense of shame if they feel others view them negatively for eating too much.

I have no problem eating in front of other’s-especially eating corn on the cob (ok, I’m hungry for it). That is one of the messiest foods to eat, but I love it.

I had social anxiety, but I don’t have a problem eating in front of other people. I suppose you can avoid it by not going to social functions like social anxiety.

Anxiety Attack When Eating

Eating in the shadows: conquering food anxiety can help with anxiety attacks.

I’ve never had that happen, having an anxiety attack when eating. I can’t stand them just be themselves.

Some common features of eating disorders that are related to anxiety symptoms include: Fear/worry about weight gain (common in anorexia and bulimia nervosa)

A lot of times when I was hospitalized at this one particular hospital, if my section to stay was booked up, they would put me in the eating disorders section.

Some of them, you couldn’t tell they had an eating disorder, but other girls were skin and bones. In reality, I shouldn’t have felt like this, but despite my problems, I felt uncomfortable being there.

Foods That Trigger Anxiety

Some foods that can t rigger anxiety include:

Foods high in trans fats and saturated fats such as fried foods, red meat, full-fat dairy, butter, and baked goods.
Also, refined carbs such as white flour and sugar, which can cause adrenaline spikes that trigger anxiety.
Cheese, cured meats, and other fermented foods contain the neurotransmitter histamine, which can trigger anxiety.
Food additives such as MSG and food dyes, which can cause discomfort and contribute to feelings of anxiety.
Dairy products can cause digestive issues or increased mucus production, which can lead to stress.

Hence, a diet full of whole fiber-rich grains, fruits, vegetables, and fish can help keep you on a more even keel.

Anxiety and Eating Disorder Treatment

Cool Down Anxious Thoughts

Eating in the shadows: conquering food anxiety. Here are some ways to cool down anxious thoughts:

Breathe: Firstly, deep breathing can help calm your mind and quiet negative thoughts.
Move: Physical activity can help break the cycle of racing thoughts. You can try taking a walk, doing some jumping jacks, or doing household chores.
Distract yourself: Focus on something pleasurable, like listening to music, reading a book, or working on a hobby.
Change your position: Fourthly, try standing up if you’re hunched over, or wash your face with cold water if you’re under a blanket.
Use a mantra: A mantra can help shift your mind away from anxious thoughts.
Meditate: Meditation can help you focus on the present moment and interrupt the loop of negative thoughts.
Practice progressive muscle relaxation: Additionally, this technique involves tensing and then releasing different muscle groups in your body.
Talk it out: Sharing your feelings with others can help calm you down.
Identify triggers: Lastly, keep a diary to identify situations or experiences that trigger your anxiety.

Diets For Anxiety

Eating in the shadows: conquering food anxiety through specialized diets. There are many other dietary considerations that can help relieve anxiety.

For example, complex carbohydrates are metabolized more slowly and therefore help maintain a more even blood sugar level, which creates a calmer feeling.

You might be surprised to learn that specific foods have been shown to reduce anxiety.

In mice, diets low in magnesium were found to increase anxiety-related behaviors. In general, foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains.
Also, foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
Other foods, including fatty fish like wild Alaskan salmon, contain omega-3 fatty acids. A study completed on medical students in 2011 was one of the first to show that omega-3s may help reduce anxiety. (This study used supplements containing omega-3 fatty acids). Subsequently, prior to the study, omega-3 fatty acids had been linked to improving depression only.
A study in the journal Psychiatry Research suggested a link between probiotic foods and a lowering of social anxiety. Therefore, eating probiotic-rich foods such as pickles, sauerkraut, and kefir was linked with fewer anxiety episodes.

Specfic Foods That Calm Nerves

Some foods that may help calm nerves and anxiety include:

Complex carbohydrates: Significantly, foods like whole grains, quinoa, oatmeal, and whole-grain breads can increase serotonin levels in the brain, which can have a calming effect.
Foods rich in vitamin C: Vitamin C can help fight inflammation and keep the immune system strong.
Dark chocolate: Still, dark chocolate can increase serotonin and reduce cortisol, the hormone that triggers inflammation in response to stress.
Turmeric: Turmeric contains curcumin, an antioxidant and anti-inflammatory that can suppress anxiety and oxidative stress.
Turkey: On one hand, turkey contains L-Tryptophan, an amino acid that triggers the release of serotonin, a feel-good brain chemical.
Eggs: On the other hand, egg yolks contain choline, which the body uses to produce acetylcholine, a neurotransmitter that helps regulate mood and stress.
Almonds: Almonds contain antioxidants that can help protect against oxidative stress and improve anxiety and depression.

Sum It All Up

Eating in the shadows: conquering food anxiety through planning and a force of habitual reinforcements.

Then again, I shouldn’t talk about when my anxiety was rough. Having trouble with having an eating disorder on top of it is ten times worse.

During my massage days, I had a client who was skin and bones (literally). There was nothing to massage, he had no muscle mass or connective tissue. I did my best, but it was very awkward.

I know body image is part of food anxiety. Consequently, there is another aspect of food anxiety, and that is consume excessively eating. I used to do that with the chips, cookies, and ice cream.

Hence, why I’m fat. I’ve tried going for walks, but it hurts too much. I used to go to the gym before Parkinson’s. I enjoyed doing those things. Then again, I used to do a lot of things.

I don’t know which I would choose, have the anxiety come back and have mobility, or no anxiety and no mobility. I guess life exchanges one for the other. Until next time…

Articles About Food Anxiety

-What are some foods to ease anxiety?

https://www.medicalnewstoday.com/articles/322652#:~:text=Green%20tea&text=Theanine%20has%20anti%2Danxiety%20and,day%2Dto%2Dday%20diet.

-No appetite? No problem. Try this game plan to stay nourished

https://hw.qld.gov.au/blog/no-appetite-no-problem-try-this-game-plan-to-stay-nourished/#:~:text=%E2%80%9CThere’s%20no%20need%20to%20serve,help%20to%20stimulate%20your%20appetite.

-Food Anxiety and Social Events

https://www.eatingdisorderhope.com/blog/food-anxiety-social-events

Have a Good One,

Cindee Murphy
“One Voice Already Eating Too Much With Food Anxiety”

“Recovery is a challenge, but it’s not as difficult as continuing to live the wrath of an eating disorder.” – Unknown

“Your body is always deserving of food. You don’t have to earn it.” – Unknown

“Instead of resisting any emotion, the best way to dispel it is to enter it fully, embrace it and see through your resistance.” – Deepak Chopra

“The more you hide your feelings, the more they show. The more you deny your feelings, the more they grow.” – Unknown

“Feeling guilty for eating when you’re hungry is like feeling for breathing when your lungs need oxygen. We’ve literally been taught to be ashamed of our basic human needs. Refuse to feel the shame. You are allowed to eat.” – Unknown