IN A WORLD where almost every food item is debated, more and more food is “enriched” with protein, and smart devices track our every biometric data, it’s easy to fall into the trap of excessive health concerns. With an endless array of advice on the Internet and social networks, it is not easy to discern what is really good for us and what is just a new trend, especially when it comes to nutrition.
Videos that label certain foods as “bad” or “full of artificial ingredients” further fuel the collective obsession with “clean” and “healthy” eating. While healthier choices can have a positive impact on our bodies and well-being, sometimes this approach can go too far and become harmful. That’s when we talk about orthorexia.
Although orthorexia is not yet officially recognized as a diagnosis in medical manuals such as DSM-5, nutritionists Beth Auguste and Beth Heise explain that it is an eating disorder that experts are increasingly recognizing in practice.
“It’s a disorder that doesn’t yet have an official diagnosis, but it’s well known among professionals who work with people who have eating disorders,” Auguste explains.
Orthorexia can most easily be described as an obsessive need for a healthy and “clean” diet, in which food becomes a source of anxiety, and eating rules are strict and inflexible.
How to recognize orthorexia?
Experts point out several signs that concern about nutrition may be crossing the line.
1. Strict rules without a medical reason
If a person is cutting out entire food groups without a medical reason (like an allergy or a doctor’s recommendation), it could be a sign of a problem. “Orthorexia can manifest itself in a similar way to anorexia—through a strong need for complete control over what you eat and where your food comes from,” says Auguste.
2. Diet limits social life
Do people avoid socializing because they don’t know if there will be “appropriate” food? If someone’s plans hinge on the menu, that could be a red flag. “When dietary rules start to interfere with daily life and relationships with others, it’s time for a person to seek support,” says Auguste.
3. Obsessive study of ingredients
Checking labels occasionally is normal, especially if we have specific dietary goals. However, analyzing every ingredient and spending hours planning meals may indicate orthorexia.
4. Feeling guilty when we break the rules
If we eat something outside of our rules and immediately feel anxiety, guilt, or fear – that’s a sign that our relationship with food may no longer be healthy.
“When you start to constantly think about what and how you eat, and when even small ‘mistakes’ affect you emotionally, it’s worth asking yourself where the line is,” says Heise.
What to do if we recognize each other?
The good news is that orthorexia can be recognized and treated – with the help of nutritionists who specialize in eating disorders or therapists who understand the complexities of relationships with food.
“It’s important to talk to professionals who can help you assess whether you’re on a healthy path and offer support,” advises Auguste. Heise points out that it’s possible to develop a healthy and relaxed relationship with food, but the key is to react in time – before the obsession takes over everyday life.
Healthy eating doesn’t mean perfection
Our food choices don’t have to (and shouldn’t) be the same as those advocated by an influencer, neighbor, or colleague. Everyone has their own needs, rhythm, and priorities. “Instead of focusing on whether something is ‘clean,’ ask yourself if you’re getting enough variety and nutrients,” advises Heise.
Auguste adds that it’s important to avoid a black-and-white approach to nutrition. When we set unrealistic rules for ourselves, failure is almost inevitable, and with it comes shame, which further distorts our relationship with food. “When you say, ‘I always eat healthy,’ you put pressure on yourself. It’s better to say, ‘I mostly eat healthy,’ – that leaves room for balance,” Auguste explains.
Healthy eating is a lifelong process. It’s not about perfection, it’s about consistency and flexibility. Your needs change over time, and the occasional deviation from your routine is not a failure, but part of balance. “A few less-than-ideal choices won’t hurt your health. The key is to look at the bigger picture and get what your body really needs in the long run,” Heise concludes.
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