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
Anorexia Nervosa - characterized by low weight, fear of gaining weight and a strong desire to
be thin, resulting in food restriction.
Bulimia Nervosa characterized by recurrent binge eating followed by compensatory behaviors
such as self-induced vomiting, excessive use of laxatives or excessive exercise.Binge eating
characterized by eating much more rapidly than normal, eating until feeling uncomfortably full,
eating large amounts of food when not feeling physically hungry, eating alone because of
feeling embarrassed by how much one is eating and feeling disgusted with oneself, depressed
or guilty afterwards.
3. Psychological-This eating disorder are common in individuals who struggle with clinical
depression, anxiety disorders and obsessive-compulsive disorder, Low self-esteem, Feelings of
hopelessness and inadequacy, Trouble coping with emotions or expressing your emotions and
Perfectionism.
4. Cultural-Most individuals are exposed to cultural pressures regarding weight or appearance
5. Environmental-Environment can cause eating disorder because of family or other
relationship problems, history of physical or sexual abuse, activities that encourage thinness or
focus on weight, peer pressure, being bullied because of weight or appearance in general.
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, norinal weight or
overweight. It's impossible to diagnose anyone just by looking at them.
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.
Tips:
1. Know your limitations
2. Eat fruits and vegetable
3. Control yourself
Emotional Eating
Tips to Stop Emotional Eating
1. Identify the triggers-such as stress, emotions, social influences, boredom
2. Find ways to overcome them instead of eating-manage yourself, like if you are bored, read a
book, go to an amusement park, watch comedy shows-when having problems, confront it with
confidence, -if lonely, just call someone, play with pets etc.
3. Practice Mindful eating-Awareness of your physical and emotional cues, Awareness of your
non- hunger triggers for eating, Awareness on how you buy, prepare and eat your food,
Choosing foods that give you both enjoyment and nourishment, Learning to meet your
emotional needs in ways other than eating.
4. Pause and think - Construct a strategy to avoid this All this can help, but not if you can't stand
for it, let's make a change.
Social Eating
Tips to avoid
1. Say no! For events whit many food
2. Try to manage and control
3. Make a decision
4. Change your habits
5. Encourage others to
6. Known your limits
7. Make yourself busy.
Distracted Eating
Tips
1. Make the time to eat
2. Take a break on gadgets etc..
3. Chew food mindfully Make sure you're truly reaping the nutritious benefits of your food
choices and take time to eat. Your behaviors are strongly influenced by your environments.
Constantly being on the go, working at a desk all day, and watching TV and laptops all influence
your brain and behaviors when it comes to food choices. Bring your focus back to your food, be
mindful when eating and chew thoroughly to improve your health and your waistline.
Types of Warm-up Exercise
Static warm-up-stay in position
Dynamic warm-up-moving from one place to another
FITT Principle
F-frequency (how often)I- Intensity (how hard) T-time (period of time)T-type (what type)
