I occasionally still have an episode of binge eating when the perfect storm of situation, emotions, tiredness and opportunity come together. Thankfully it is rare but still devastating and emotionally and physically draining and stressful. I know I'm not alone though and that for many of us, the easiest response to anger or anxiety or sadness can be to seek comfort in food.
I struggled with this in my early twenties and while it is rare now, the guilt and shame is even worse than the physical effects of pain and exhaustion. My trigger is highly processed "diet" foods and I need to remind myself these are designed to be "nothing" foods that don't satisfy or nourish the body. They are a marketing gimmick.
Here's my advice if you have had a binge episode - either if it's the first time ever or something that happens regularly.
Don't get angry at yourself. Be proactive. Analyse what triggered the binge - how did you feel? What happened today or recently that might explain how you feel? And then, what else can you do if you feel this way or these events happen again?
Sometimes it's as simple as breaking the circuit or routine that might lead to a binge. Maybe you force yourself to take a walk. Maybe you open a game of Tetris on your phone. Maybe you start to write or draw.
In the following 24 hours, drink plenty of water to stay hydrated and assist your poor digestive system to handle rebalancing.
Do NOT make plans to diet or detox or restrict. This only leads to a feeling of deprivation and self-punishment and the likelihood of bingeing.
Take fish oil supplements and B vitamins to assist in supporting the immune system and hormones. A binge episode puts the organs and bodily systems under a lot of stress.
Don't do any excessive or exhausting exercise. Allow the body to recover. Walking, swimming, slow yoga are all good options.
Remember that even elite athletes, celebrities and models have written or spoken about coping with binges. They are not uncommon and yet they can be devastating at the time. Don't encourage a cycle. Identify the triggers and change the situation and your responses.
Maybe you quit your job.
Maybe you leave a relationship.
Maybe you need to re-evaluate the restrictive diet that isn't working out so well!
Maybe you need to work on sleep habits or asking for help with too many obligations.
Whatever else you do though, know that you are lucky enough to be able to make new and different choices every day. And you'll be ok.
Alongside death, moving house, losing a job and divorce, dealing with physical injury is considered one of the major threats to mental health. Many, many years ago at the height of my manic hours of running, I would force myself to work through injuries to the point of being incapable of walking from my car to the kerb. I have come to a genuine appreciation of my body and what it can do now and forcing my body into a regime it can't cope with is a foreign idea to me, thank god.
For many who have a daily routine, who work in fitness or play a sport, injury can be isolating. Especially if you can't make the classes where you normally see the same people and it's a social communion that lifts your spirits.
Having strained both knees at the moment, I'm struggling with the mental and physical
consequences. I can't do my usual training routine and I've had to reduce my classes to enable recovery and healing time. Here are my coping strategies and whatever your injury, whatever impact it has on your professional or personal life, I hope these ideas help you.
1. Be sad! Don't feel like you have to puff your chest out, smile and shrug it off. You're not overreacting. This is your body and when it isn't performing as you want it to and it's even causing you pain, that IS sad. This is part of healing.
2. Get the information you need from a professional. Don't self-diagnose (oh, it's probably a twisted ankle, I think I fractured my... etc). See a physiotherapist, a doctor, a sport physiologist and diagnose exactly what the issue is. Then you can determine the best way to rehabilitate.
3. Plan your rehabilitation. Don't set exact timelines. You won't know for sure that your body will follow a set plan. But work out what you can do and what will still make you strong, flexible and able to spend time with others while not compromising your health and fitness.
3. Use the skills you have gained as an athlete, yogi, weightlifting pro in every other aspect of your life. Be strong, be determined, be committed.
4. Don't isolate yourself. Attend classes that you can participate in - even if you need to modify moves and even skip parts of.
5. See a counselor, psychologist, compassionate GP. Being able to talk about your fears, your struggles and your plans with someone who is trained to listen and support is so valuable.
As a barre instructor, I found this site fascinating. Common Dance Injuries by body area. As a hyper-extender (where I lock my knees back), I need to think about keeping flexion or a slight bend in the knees. Trying.
The following info comes from Harkness Centre for Dance Injuries.
Genu Recurvatum (Hyperextension)
" My knees extend way back, and now they’re painful."
Knee Injury Prevention Tip for Dancers
Strengthening the knee and hip muscles are critical to preventing overuse injuries. Strong, balanced muscles will help take strain away from the knee.
Stretching the knee and hip muscles are equally important in preventing overuse injuries. Stretching the quadriceps, hamstring, and hip muscles will help to make your muscles long and lean, and will reduce pull on the different knee structures.
Give your body time to rest and heal itself, otherwise damage can build up and cause chronic pain conditions.
Listen to your body! If it hurts after class, rehearsal or performance, the chances are you’ve irritated something by over-use. Ease off it, and give it time to heal, otherwise you may end up with an ‘–itis’ type overuse injury.
Fatigue sets in at the end of a long day of class and rehearsal. Continued strengthening of the knee and hip muscles is of the utmost importance to prevent injury when the body gets tired.
Use proper technique. Alignment in a plié should always be maintained such that the knee goes directly over the second toe. When the knee falls inside the second toe, it can put increased stress on structures in the ankle, knee, and hip.
Every October there's a blush that falls over the shopping aisles. Your favourite lipstick comes in pink casing, there's pink tennis balls, pink deodorant, pink pens and diaries. While you may be sceptical about it, or confused by what it means, ultimately buying that product puts money towards breast cancer research and treatment.
As we all know, despite humidity, I cannot be prevented from wielding a hair straightener and a handful of sprays, serums and conditioners to make sure it's all glossy and Melbourne-Weather Proof (this is MWP Hair!). I love those images of classic film stars with hair rollers in and silk robes on (stiletto heeled slippers optional) so I went all Dolly Parton with the hair products and chose VS Sassoon Straight 2 Curl and Secret Curl Silicone pop-up rollers. Check out the video on how they work. And remember Dolly: The Higher The Hair, The Closer To God.
Read more about Vidal Sassoon Power of Pink Collection and their support for Breast Cancer Network Australia: Vidal Sassoon Power of Pink.
While I am incredibly lucky to not have experienced breast cancer nor had any of my nearest and dearest struggle with it, I know that it is incredibly confronting and scary for the woman and for her family and friends. BCNA were kind enough to ask Renee Gani to share her experience. They have also given us some information on awareness and resources. This is also an insight into where your dollars go when you choose to spend on pink products. So you can glow (pink) with pride.
The average age of women
diagnosed with breast cancer is 60. While breast cancer in women under 40 is
not common, it does occur, particularly where there is a strong family history
of breast cancer. It is important for women in their 20s and 30s to be aware of
the risk factors and to discuss any changes to their breasts with their
GP. While most breast changes are not due to breast cancer, it is
important to have them checked.
Melbourne mother of two Renee Gani says being diagnosed with breast
cancer young had a huge impact on her and those around her.
“I was 36 when i was diagnosed with breast cancer, before then it had
never crossed my mind that I could one day be going through this experience. I
was shocked and fearful of what the future held.”
“My loved ones were really rocked by my
diagnosis. My boys were 3 years old and 7 months at the time so there was
a lot happening already. But we all grouped together to stay strong,
my family and friends were my greatest support.”
With one in eight women expected to be diagnosed by the time they turn
85, breast cancer is the most common cancer affecting Australian women. This
year alone 15,600 Australian women and 145 men are expected to be diagnosed
with breast cancer.
Breast Cancer Network Australia (BCNA) CEO Christine Nolan says health
and wellness is an important part of staying well after a breast cancer
diagnosis.
“Exercise during and following breast cancer treatment has a number of
benefits, not only can it reduce the risk of breast cancer returning, but it
can also help to improve emotional and physical wellbeing.”
BCNA has a range of resources and programs which
provide women with reliable information and advice, and practical strategies to
help them improve their health and wellbeing. These include:
Active and WellAfter Breast Cancer - BCNA’s pilot initiative funded by the Victorian
Government, designed to help women improve their physical and emotional
wellbeing following treatment for breast cancer.The initiative is designed to
connect women with others in their local community who also want to take charge
of their health and wellbeing and link women with local community-based
programs and services to help them improve and maintain regular physical
activity and healthy eating.
Renee says her diagnosis prompted her to take control of
her health and wellbeing and make positive changes to her lifestyle.
“My diagnosis put things in perspective. I made a conscious
effort not to sweat the small stuff, stay focused and just take is day as it
comes. Being active and aware of my diet has also become more important. Lots
of fruit and veg, water and nothing too sugary like lollies or soft drink. I
still can’t say no to chocolate every now and again though!”
“Breast Cancer Awareness Month is an important time to
share my message to young women, which is to be breast aware, know your body
and check yourself regularly.”
If you or
someone you care about has recently been diagnosed with breast cancer, contact
Breast Cancer Network Australia (BCNA) for a My Journey Kit, a free information resource for newly diagnosed
women - 1800 500 258 or www.bcna.org.au
Cat Woods fitness wellness blogger Core Integrity With Cat
