FITT 1

Movement Enhancement

MODULE 3

Discussion of the subject content;

❑ Healthy Eating Habits

EATING DISORDER AND FOUR TYPES OF EATING

Eating disorders are a range of psychological conditions that cause unhealthy eating habits to develop. They might start with
an obsession with food, body weight, or body shape.

In severe cases, eating disorders can cause serious health consequences and may even result in death if left untreated.

Those with eating disorders can have a variety of symptoms. However, most include the severe restriction of food, food
binges, or purging behaviors like vomiting or over-exercising.

● Why there is Eating Disorders;

1. Genetic. Some genes identified in the contribution to eating disorders have been shown to be associated with specific
personality traits. They are believed to be highly heritable and often exist prior to the onset of the eating disorder. These
traits are: Obsessive thinking, Perfectionistic tendencies, Sensitivity to reward and punishment, Emotional instability,
Hypersensitivity, Impulsivity, Strictness.

2. Biochemical. Individuals with eating disorders may have abnormal levels of certain chemicals that regulate such processes
as appetite, mood, sleep and stress. For instance, both people with bulimia and anorexia have higher levels of the stress
hormone cortisol. Some research also suggests that individuals with anorexia have too much serotonin, which keeps them in
a constant state of stress.

3. Psychological. Various psychological factors can contribute to eating disorders. In fact, eating disorders are common in
individuals who struggle with clinical depression, anxiety disorders and obsessive-compulsive disorder. Other factors include:
(1) Low self-esteem
(2) Feelings of hopelessness and inadequacy
(3) Trouble coping with emotions or expressing your emotions
(4) Perfectionism; and
(5) Impulsivity.

4. Cultural. Dieting, body dissatisfaction and wanting to be thin are all factors that increase the risk for an eating disorder.
Unfortunately, our society encourages all three. You can’t walk by a cash register without seeing a magazine that
encourages rapid weight loss, calorie counting or feeling guilty after a meal. Here are some aspects of our culture that
contribute to eating disorders:
(1) An over-emphasis on appearance, at the expense of more meaningful attributes
(2) Societal beauty standards that promote an unrealistically thin body shape
(3) Associating thinness with positive qualities like attractiveness, health, success and love
(4) Media’s focus on dieting and striving for a slim and toned silhouette; and
(5) Messages that perpetuate a fear of fat and food; viewing fat as undesirable or foods as “good,” “bad” or “sinful”.

5. Environmental. Your environment can also play a major role in developing an eating disorder. These factors include
(1) Family or other relationship problems
(2) Difficult or turbulent childhood
(3) History of physical or sexual abuse
(4) Activities that encourage thinness or focus on weight, such as gymnastics, dancing, running, wrestling and modeling
(5) Peer pressure; and
(6) Being bullied because of weight or appearance in general.
● Common Types of Eating Disorder;

1. Anorexia nervosa;

It generally develops during adolescence or young adulthood and tends to affect more women than men.
People with anorexia generally view themselves as overweight, even if they’re dangerously underweight. They tend to
constantly monitor their weight, avoid eating certain types of foods, and severely restrict their calories. Common
symptoms of anorexia nervosa include:
(1) Being considerably underweight compared with people of similar age and height;
(2) Very restricted eating patterns;
(3) An intense fear of gaining weight or persistent behaviors to avoid gaining weight, despite being underweight;
(4) A relentless pursuit of thinness and unwillingness to maintain a healthy weight;
(5) A heavy influence of body weight or perceived body shape on self-esteem; and
(6) A distorted body image, including denial of being seriously underweight.

2. Bulimia nervosa;

Like anorexia, bulimia tends to develop during adolescence and early adulthood and appears to be less common
among men than women. People with bulimia frequently eat unusually large amounts of food in a specific period of time.
Binges can happen with any type of food but most commonly occur with foods the individual would normally avoid.
Individuals with bulimia then attempt to purge to compensate for the calories consumed and relieve gut discomfort.
Common purging behaviors include forced vomiting, fasting, laxatives, diuretics, enemas, and excessive exercise.
Symptoms may appear very similar to those of the binge eating or purging subtypes of anorexia nervosa. However,
individuals with bulimia usually maintain a relatively normal weight, rather than becoming underweight. Common
symptoms of bulimia nervosa include:
(1) Recurrent episodes of binge eating with a feeling of lack of control;
(2) Recurrent episodes of inappropriate purging behaviors to prevent weight gain;
(3) A self-esteem overly influenced by body shape and weight; and
(4) A fear of gaining weight, despite having a normal weight.
Side effects of bulimia may include an inflamed and sore throat, swollen salivary glands, worn tooth enamel, tooth decay,
acid reflux, irritation of the gut, severe dehydration, and hormonal disturbances.
In severe cases, bulimia can also create an imbalance in levels of electrolytes, such as sodium, potassium, and
calcium. This can cause a stroke or heart attack.

3. Binge eating disorder;

It typically begins during adolescence and early adulthood, although it can develop later on. Individuals with this
disorder have symptoms similar to those of bulimia or the binge eating subtype of anorexia.
For instance, they typically eat unusually large amounts of food in relatively short periods of time and feel a lack of
control during binges.
People with binge eating disorder do not restrict calories or use purging behaviors, such as vomiting or excessive
exercise, to compensate for their binges. Common symptoms of binge eating disorder include:
(1) Eating large amounts of foods rapidly, in secret and until uncomfortably full, despite not feeling hungry;
(2) Feeling a lack of control during episodes of binge eating;
(3) Feelings of distress, such as shame, disgust, or guilt, when thinking about the binge eating behavior;
(4) No use of purging behaviors, such as calorie restriction, vomiting, excessive exercise, or laxative or diuretic use, to
Compensate for the binging; and
(5) People with binge eating disorder often have overweight or obesity. This may increase their risk of medical
complications
Linked to excess weight, such as heart disease, stroke, and type 2 diabetes.

4. Avoidant/restrictive food intake disorder (ARFID);

The term replaces what was known as a "feeding disorder of infancy and early childhood," a diagnosis previously
reserved for children under 7 years old. Although ARFID generally develops during infancy or early childhood, it can
persist into adulthood. What's more, it’s equally common among men and women.
Individuals with this disorder experience disturbed eating either due to a lack of interest in eating or distaste for certain
smells, tastes, colors, textures, or temperatures. Common symptoms of ARFID include:
(1) Avoidance or restriction of food intake that prevents the person from eating sufficient calories or nutrients;
(2) Eating habits that interfere with normal social functions, such as eating with others;
(3) Weight loss or poor development for age and height; and
 (4) Nutrient deficiencies or dependence on supplements or tube feeding.
It's important to note that ARFID goes beyond normal behaviors, such as picky eating in toddlers or lower food intake
in older adults.
Moreover, it does not include the avoidance or restriction of foods due to lack of availability or religious or cultural
practices.

“Eating disorders are illnesses, not character flaws or choices. Individuals don’t choose to have an eating disorder. You also
can’t tell whether a person has an eating disorder just by looking at their appearance. People with eating disorders can be
underweight, normal weight or overweight. It’s impossible to diagnose anyone just by looking at them.” – The Author

● Four Types of Eating You Should Know Fueling For Performance;

Nutrition is critical for both academic and sports performance. Student- athletes need to fuel early and often in order to meet
their daily energy needs. Fueling before exercise has been shown to improve performance over exercising in the fasted state.
Consuming 30 to 60 grams of carbohydrate each hour during prolonged exercise will prevent the under- fueling trap. It’s just a
matter of timing, wrong timing/ timing of intake definitely cause imbalance nutrition. Because the body is needed to reach the level
of optimum efficiency. People should have ‘food strategies and time management’. To ensure the timing of food and fluids before,
during or after exercise and especially to those who are non- athletes.

1. Fuel eating. When we engage in fuel eating, we know that we are eating to provide nutrition to our bodies. Fuel foods
are nutrient dense and include foods like fruits, vegetables, lean meats, complex carbohydrates and healthy fats. Fuel
eating should occur 90% of the time.

2. Joy Eating. This is when you eat food simply because it tastes good. It just tastes good in your mouth. The secret to joy
eating is that you must enjoy it. Examples include cup cakes, cookies, candy and anything else that tastes delightful but
provide little or no nourishment for our bodies. Chocolate cupcakes from A Piece of Cake are my joy food. Eating for joy
10% of the time is a healthy balance.

3. Fog Eating. This is when you eat and are not conscious of it. It could be eating a bag of chips while watching our favorite
program on television and not realizing how much until the bag of chips is empty. It is eating when you are not hungry or
eating when you are distracted. You should NEVER fog eat if you can recognize it.

4. Storm Eating. This is eating when you are not hungry, however you realize it but feel that you can’t stop even though
you may want to. This is similar to binge eating. Storm eating can happen when you have been on a diet and deprived
yourself of a particular food. Storm eating can also happen when you feel a great sense of emotion and feel out of
control. After a storm eat it is important to wait until you’re hungry and eat your fuel food again.

❑ Categorizing you’re eating helps to understand when you are eating for reasons other than nourishment and gives
you a guideline on what you need to do to lose weight or maintain a healthy lifestyle.

❑ Some tips:
❑ 1. Know your limitations
❑ 2. Eat fruits and vegetables
❑ 3. Control yourself