Eating Disorders/Emotional Eating

College is stressful!  Stress can often make even the most healthy, well-balanced individuals, do some unhealthy things or go back to unhealthy habits. Behaviors around food may be one of the bad habits.  This may mean that people don't eat because they are focusing on other things.  It may mean that they eat more comforting foods (typically high carb high sugar foods).  It may mean that they eat all the time and aren't mindful about what they are putting into their mouths/bodies.  No matter how you look at it, none of these behaviors are very healthy.  

When most people think of eating disorders they tend to think of the extremes; someone who is anorexic or someone who is bulimic.  People who are incredibly thin or extremely over-weight.  Below you will find statistics that may be surprising in terms of facts about eating disorders, who has them, and how many.  Our main focus here though, is being healthy.  Below the statistics, find more information and attachments on staying healthy, including a section on emotional eating. 

Facts

• 1 in 5 women struggle with an eating disorder or disordered eating. National Institute of Mental Health’s (NIMH) guide,Eating Disorders: Facts About Eating Disorders and the Search for Solutions

• An estimated 10 to 15% of people with anorexia or bulimia are male. Carlat, D.J. Camargo. Review of Bulimia in Males. American Journal of Psychiatry, 154, 1997

• 90 % of those who have eating disorders are women between the ages of 12 and 25. Substance Abuse and Mental Health Services Administration, The Center for Mental Health Services, offices of the US Department of Health and Human Services.

• 15% of young women in the US who are not diagnosed with an eating disorder display substantially disordered eating attitudes and behaviors.Girl Power!, a public education program of the US Department of Health and Human Services

• A Study conducted by Cornell University found that 40% of male football players surveyed engaged in some sort of disordered eating behavior.(Newsweek, 1994)

• The most common behavior that will lead to an eating disorder is dieting. Natalia Zunino, Ph.D, of American Anorexia and Bulimia Association, Inc.

• 91 % of women surveyed on a college campus had attempted to control their weight through dieting, 22% dieted “often” or “always.” Kurth CL, Krahn DD, Nairn K & Drewnowski A: The severity of dieting and bingeing behaviors in college women: Interview validation of survey data. Journal of Psychiatric Research. 1995; 29(3):211-25.

• The average woman is 5”4’ and weighs 140 pounds. The average model is 5”11’ and weighs 117 pounds. Most fashion models are thinner than 98% of American women. Smolak L. (1996). National Eating Disorders Association/Next Door Neighbors puppet guide book.

• 2% - 5 % of the American population experience Binge Eating Disorder. National Institute of Mental Health.Eating Disorders NIH Publication No. 94-3477 Rockville, MD, 1994

• Men constitute 40% of those exhibiting Binge Eating Disorder. American Psychiatric Association. Diagnostic & Statistical Manual of Mental Disorders Fourth Ed. (DSM-IV). Washington DC, 1994.

• The onset of Binge Eating Disorder usually occurs during the late adolescence or in the early twenties. American Psychiatric Association. Diagnostic & Statistical Manual of Mental Disorders Fourth Ed. Washington DC, 1994

Behaviors that Could Become Problematic

• Eating very little (not enough to sustain your health) or not at all, habitually. 

• Feeling guilty or bad about eating what is an appropriately portioned amount of food.

• Hiding what you eat.

• Binging at meals or during certain times of the day.

• Excessively exercising. Example: you eat an apple and feel the need to run 3 miles to work it off.

• Using purging as a means of managing your calories. Examples: use of laxatives, regurgitation, excessive exercise

• Eating more when you are sad, feeling lonely, happy, bored, etc. (Emotional Eating)

The key to any of the problematic behaviors is if they are done or experienced regularly.  It is possible to experience some of these behaviors for a short period of time and get back on track.  If you are experiencing any of the above and are concerned, or if others have started expressing their concern for you, you may want to seek out some support. 

I think I may have a problem, what can I do?

• Come into the Counseling center for a consultation - Services are confidential and there is no charge to you.  We will work with you to decipher what is going on and what interventions will be best for you. 

• See your doctor or visit the Wellness Center on campus - If you are experiencing eating concerns or an eating disorder, your health can be in jeopardy. They can also give you advice and watch your health as you work through the process.    

• Use your supports - Most of the time eating disorders or eating issues are hidden from our friends and families.  We don't talk about it and often feel alone, like we don't want to burden others or that no one will understand.  Think about who might be a safe person to share with, and talk to them.  

• Check out these and other resources - 

National Eating Disorders Association - Great on-line resource for a person struggling with their eating and their family.  

24 hour HELP Line: 1-800-931-2237

Mirror, mirror - Eating Disorders in Athletes - Website that offers information about all types of eating disorders for all types of populations.

Student Eating Disorder Learning Guide - From Learn Psychology.  Explains different types of eating disorders and eating disordered behaviors along with what treatment will look like, resources, etc.

Eating Disorder Information - https://www.mswdegrees.org/resources/eating-disorders  Comprehensive Guide to Eating Disorders.  

Scroll down to the "files" section for some printable information and tips from the National Eating Disorders Association, the Husson Counseling Center and the USDA.  

Emotional Eating

Emotional eating can look very different depending on who we are and how we use and think of food.  We can eat a high quantity of food in a short amount of time (Binging).  We may make ourselves or select foods from the cafeteria that remind us of home or give us a sense of warmth, comfort or joy.  We may eat healthy foods because we're feeling happy and productive.  We may not eat at all because we are so stressed out or upset in some way.  Understanding more about your eating habits and if they are at all tied to your emotional states, is a good way of keeping yourself healthy and happy.  

Some of us may realize that we are emotional eaters, especially if we have been dealing with weight issues our whole lives.  For others of us, we may not realize that what we eat or how we eat is tied to our emotional states in any way because we never experienced as much stress or intense emotions as college can bring.  Either way, it's a good idea to learn what is going on within ourselves and notice if we can try to maintain our health and well being by being more mindful of what and how we eat.  Below you will find some information on staying healthy as well as a food journal to help you track your eating patterns, thoughts and emotions and how they may be linked. 

Healthy Eating Tips

Ask yourself - Am I eating because I'm hungry or is it something else?  - We can eat for all kinds of reasons, feel bored, being social, feel happy, sad, anxious, angry, don't want to feel anything.  It's important to recognize if you are eating for other reasons other than hunger. 

Balance - Do your best to have as balanced a meal as you can.  Some of the handouts below can help you better understand what that means.

Pay attention to your body -  Notice how you feel after eating certain foods.  Do you feel more energized?  Do you feel more sluggish?  Does something get you through the moment, but then fizzles out after a while.  Eat the foods that give you more energy and stay with you longer.

Plan as best you can - There is nothing worse than thinking you will be able to go eat and something comes up that keeps you from getting to the cafeteria before it closes.  Have some healthy snacks on hand.  Nuts, yogurt, fruit or veggies are great things to take along with you or have in your dorm room. 

How to Stay Healthy in College

• Be mindful of what you're eating and how often:  Are you eating balanced meals? (Check out the eat well plate attachment below) Proteins, fruits, vegetables, grains, and dairy?  Do you eat breakfast?  Lunch?  Dinner?  How often are you snacking?  What kinds of snacks?  Many times just paying attention is the best way to help keep you healthy.

• Exercise: Sure, college is busy and we may not have time to exercise the way we think exercise should be (going to gym, working out, etc.)  But hey, if you don't have time to go to the gym you certainly have time to take the stairs or the long way to your classes or meals.  You don't need to do much to be more active.  Feel like you want do something but don't know what?  Try Yoga or Zumba!  Classes are offered here at Husson and they are a great way to get some exercise and enjoy yourself. 

• Connect: Take time for yourself and your friends.  Remember a big part of being healthy is balance!  It is when we lose the balance of work and joy that we get into trouble.  Get together with friends for a walk or encourage each other to make better choices at the dining center.  Be positive and kind and connect to things you love as well as people you love. If you are religious or spiritual, check back into your practice if you have stepped away.  Feed your soul.  

As always, if you are feeling overwhelmed or struggling with any of the above issues, or think you or someone you may know is struggling with an eating disorder, please come into the counseling center.  We're here to support you through difficult times. 

More Information

Boys with Eating Disorders - Story on NPR about difficulty boys with eating disorders have finding treatment. 

Men with Eating Disorders Slow to Get Help, Studies Say - Story from ABC News

Emotional Eating: Feeding Your Feelings - From medicinenet.com. By Heather Hatfield.

What Causes The Freshman 15? - From abouthealth.com. By Elizabeth Scott, MS. (August 29, 2014)

Navigating Mental Health Issues in College: A Comprehensive Guide

https://www.premiernursingacademy.org/resources/navigating-mental-health-issues

Links

Husson's Recreation Site

http://www.husson.edu/fitness-and-recreation

Newman Gymnasium

http://athletics.husson.edu/information/facility/newman_athletic_facility