Do I Have an Eating Disorder?

7 Essential Insights to Understanding Eating Disorders

Navigating our relationship with food and exploring our eating habits can often feel like wandering through a maze, full of twists and turns influenced by our emotions, societal norms, and personal experiences. For many of us, our biology, psychology, and a dash of external pressure come together to determine what, when, and how we eat. Depending on how you feel about your relationship with food, this intricate interplay may have led you to wonder: "Do I Have an Eating Disorder?"

In this article, we'll explore seven key insights that shed light on eating disorders, their effects, and pathways to overcoming them. Our aim is not to label or diagnose your experience – far from it. It's about equipping you with knowledge, understanding, and perhaps a new lens through which to view your eating habits.

1. Are you asking yourself, do I have an ED?

The phrase "eating disorder" often brings to mind images of extreme thinness. Yet, that view captures just a sliver of the spectrum of what an unhealthy relationship with food could look like. Eating disorders are multifaceted and varied, each presenting uniquely and impacting individuals differently. Some common types of eating disorders are Anorexia nervosa, Bulimia nervosa, and Binge-Eating Disorder.

• Anorexia nervosa: Anorexia nervosa is marked by fear of weight gain, a skewed experience of body image, or trouble acknowledging how serious a large weight loss is. It involves severe food restriction, but it’s more than just not eating enough. People may find themselves cutting back on meals, over-exercising, or avoiding eating with others. People with anorexia nervosa may feel tired all the time or cold more easily.  Atypical anorexia nervosa is a related diagnosis, which involves all of the above symptoms that lead to significant weight loss but does not result in “objectively low” weight. This can result in another “hidden” eating disorder among people with atypical anorexia nervosa who start out at higher weights, that even doctors can miss.
• Bulimia nervosa: Bulimia nervosa is characterized by cycles of binge eating (eating a large amount of food at one time, and/or feeling unable to control eating) followed by efforts to ‘make up for’ or compensate for binges. This might include purging (self-induced vomiting or laxative misuse) or rigorous exercise or fasting. This cycle of binge eating and trying to make up for binges can be extremely distressing. This disorder often remains hidden, shrouded in feelings of shame or guilt, making compassionate understanding and support crucial. Doctors who are well-versed in all of the presentations of bulimia nervosa are also critical.
• Binge-Eating Disorder: Binge-eating disorder, is characterized by repeated episodes of binge eating (eating a large amount of food at one time, and/or feeling unable to control eating) associated with significant distress (for the diagnostic criteria of Binge Eating Disorder, please see the reference section). Unlike bulimia nervosa, binge-eating disorder doesn’t involve purging or other similar behaviours in response to binge eating. People who are experiencing binge-eating disorder may find themselves eating to the point of discomfort, not out of hunger but an urge they can't seem to control. Identifying this pattern is key to seeking help and understanding.

Our understanding of eating disorders and their definitions is constantly evolving. New disorders are being recognized as distinct conditions, and existing definitions are being refined to better capture the diverse experiences of those affected. ARFID, for example, is growing in awareness, particularly among children and adolescents.

• Avoidant/Restrictive Food Intake Disorder (ARFID): ARFID is characterized by an avoidance or restriction of food intake without the fear of weight gain or concerns about body image seen in other eating disorders. It can lead to significant nutritional deficiencies and developmental issues, and is increasingly recognized as a distinct feeding and eating disorder that requires its own approach to treatment.

These are only four of the handful of medically defined eating disorders, and recognizing the different ways that they can manifest is the first step towards effectively addressing them.

It’s a popular misconception that eating disorders are a choice, or merely about food. This isn't true.

In reality, they are complex mental health conditions with biological, psychological, and environmental roots (which we’ll expand more on next). Understanding these complexities not only deepens empathy, but also gives you the insights and understanding to navigate these challenges more effectively.

2. Eating disorders can be influenced by biological, environmental, and psychological factors

Eating disorders are intricate mental health conditions. They're not just about food or how someone looks; they're deeply tied to our biology and how we feel inside about ourselves and our bodies. Research has shown that eating disorders can be influenced by our genetics, our environment, and our psychological makeup (Mazzeo, S.E., et al., 2010; Kaye, W., 2008).

• Genetically, there's a higher risk if a close relative has an eating disorder, indicating hereditary factors (Bulik, C.M., et al., 2019). Recent studies confirm a genetic underpinning to eating disorders and also genetic correlations between eating disorders and other aspects of mental and physical health (Huckins, L.M., et al.)
• Environmentally, societal pressures and media portrayals of "thin" or "toned” body types significantly influence body image and eating habits. (Ioannidis, K., et al., 2021)
• Psychologically, traits like perfectionism and impulsivity — as well as mental health conditions like anxiety and depression — are linked to eating disorders (Cassin, S.E., et al., 2005; Sander, J., et al., 2021). As noted above, this includes links via genetic factors as well as the environment.
• Family dynamics and personal relationships, especially those focused on appearance and diet, may also contribute to the risk.

Seeing the whole picture and acknowledging the whole mix of factors at play is essential in understanding these conditions, whether we're in the thick of it ourselves or standing by someone who is, and finding a path towards healing.

3. Eating disorders are diverse (they affect many types of people)

Eating disorders don’t just affect certain groups of people based on age or gender; they’re more widespread than many people realize. Even though eating disorders stereotypically occur in younger White women, they’re also found in men, older adults, and diverse cultural groups. There has also been research indicating that transgender, non-binary, and gender-expansive individuals might be more susceptible to these disorders (Goetz, T., et al., 2023). Groups like athletes, models, and performers could also face unique challenges due to performance and body image pressures.

If you feel like your own eating habits might be a cause for concern, you’re not alone.

• Two-thirds of women report disordered eating (Karras, 2008)
• Eating disorders affect 5-10% of all adolescent boys (Ioannidis, K., et al, 2021)
• On average, Black women have similar or higher rates of binge eating than White women (Goode, R.W., et al., 2020)
• One-third of all pregnant women binge eat (Nadia, M., et. al., 2018)

Given the broad range of experiences with eating disorders, it's so important to lean into a comprehensive, compassionate way of understanding and tackling these issues.

4. You don’t need an eating disorder diagnosis to want to change your eating habits

Do any of the following points sound familiar?

• Exercising excessively and to compensate for eating
• Obsessing over your weight
• Eating less than you know your body needs
• Feeling like your weight and/or shape are the most important thing
• Worrying that people in your life will find out about your eating behaviors and judge you
• Going through cycles of calorie restriction and dieting followed by binge eating
• Feeling like food is controlling you, or obsessing over calories
• Feeling self-conscious of your eating behaviors and looks, which might lead you to socialize less
• Feeling ashamed or guilty after eating

If any of those points resonate with you, it's a sign that you might want to change your relationship with food.

Getting an official eating disorder diagnosis is a nuanced process. It involves not only physical examinations but also a thorough psychological assessment. Health professionals typically use diagnostic criteria from the DSM-5 or the ICD-11, considering various factors such as eating habits, attitudes towards food and body image, and physical symptoms. This process may also include discussions about your relationship with food and your body, your mental health history, and any family history of eating disorders or other mental health issues. The aim is to create a holistic understanding of the individual's health to guide appropriate and effective treatment.

If your relationship with food causes distress or health concerns, seeking professional guidance is a proactive step towards healing. Reaching out for professional guidance is a strength, not a weakness.

While the diagnostic criteria for eating disorders focus on specific eating behaviors, weight, and overall mental and physical wellbeing, they may not capture the full picture — you don’t need anyone to validate your experience if you feel that you have an unhappy, unhealthy, unwanted relationship with food. Self-assessment is also a powerful tool in recognizing disordered eating patterns.

Whether or not you are in treatment, whether or not you meet the diagnostic criteria for an eating disorder, if you want to change your relationship with food, we’re here to support you. Juniver offers accessible lessons rooted in neuroscience, tools that help you overcome urges, a progress tracker, and a supportive, stigma-free community of people who are right there with you, working towards recovering a life aligned with their values.

5. Eating disorders can be treated

Treatment for eating disorders often includes a combination of psychotherapy, nutritional counseling, and sometimes medication.

• Therapies like cognitive-behavioral therapy (CBT) have been shown to be effective in treating eating disorders by addressing underlying thought patterns and behaviors (Murphy, R., et al, 2010).
• Nutritional rehabilitation is also key, sometimes requiring the support of dietitians to ensure healthy eating patterns are re-established.
• Emotional support, both from healthcare professionals and loved ones, also plays a vital role in this journey.

Recovering from an eating disorder is a path filled with ups and downs. Managing co-existing mental health issues and developing resilience against setbacks are also important steps.

On a personal level, there are steps that you can take to address disordered eating behaviors, too. When you learn to eat on your own terms, you take the power away from food, so it becomes a source of nourishment instead of distress. One way to do this is around meal planning. Having a plan takes the focus off food — and makes sure you eat enough. Planning can help you find flexibility, and reclaim a more balanced and enjoyable relationship with eating (Juniver’s curriculum goes into meal planning in detail. If you want to explore our advice, you can download Juniver here).

Finally, let’s talk about body positivity, or the idea of loving your body exactly as it is. That sounds great, but it’s not always realistic. We live in a weight-conscious society, and weight stigma is real. Instead of body positivity, you might explore body neutrality. This means recognizing your body as a complex system that does a lot for you. You’ll always have preferences about how it feels, functions, and looks, but try to show yourself grace when you don’t meet those preferences.

Getting to this point isn't always easy. We're up against a lot of old habits and constant noise from the world telling us we need to look a certain way to be valued. It's a bit of a journey, untangling some deep-seated ideas and learning to gently steer our thoughts towards recognizing and valuing the whole of who we, uniquely, are.

We’ve designed an app for ED recovery so that you can get support at your fingertips. Juniver serves as a portable toolkit, providing instant access to personalized support, anytime you need it. It’s like having a friendly recovery coach in your pocket. Use it to find coping strategies, plan through challenges, or celebrate your progress. (Ready to download Juniver? You can do so here).

6. There are prevention strategies for eating disorders

Preventive measures involve education, challenging notions of "ideal" bodies, and fostering a nurturing environment that promotes a healthy body image. Media and technology have a significant impact on body image and can contribute to the development of eating disorders. It's essential to address the cultural and societal influences that contribute to body dissatisfaction and disordered eating

Seeking help is an act of courage

Gaining an understanding of eating disorders is a key step towards addressing them. If you're concerned about your relationship with food, seeking help is an act of courage.

If you or someone you know is currently navigating an eating disorder, Juniver, a next-generation eating disorder app, can help.

Juniver was created by people who recovered from eating disorders, for people who want to do just that.

Juniver’s program is built on the latest neuroscience and a holistic approach to ED recovery and provides the insights, tools, and community you need to build a binge-free life you love. You can download Juniver here.

Recovery is possible. By focusing on small, achievable goals, you will be paving the way to new neural connections, and something really good is on the other side. And wherever you are on your journey, remember: you’re not alone.