Weighing The Facts

Eating Disorders Recovery: Self-Soothing Techniques

Using self-soothing techniques can be a strong defense when stress, circumstances beyond our control, or negative thoughts and feelings become overwhelming.

Soothe:

–verb

1. to tranquilize or calm, as a person or the feelings; relieve, comfort, or refresh

2. to mitigate, assuage, or allay, as pain, sorrow, or doubt

3.to exert a soothing influence; bring tranquility, calm, ease, or comfort.

Nurturing Your 5 Senses

Our 5 senses are powerful. What we hear, touch, see, smell, and taste can have a profound impact on our feelings and mood. Although it's impossible to always be in control of what our senses are exposed to, we can make a conscious effort to supply them with things that calm and soothe us, and lift our spirits.

When you choose to do something to soothe yourself let everything go and be in the moment. Truly immerse yourself and allow what you're doing to seep deep into your being. Put everything else aside, relax and enjoy it while it's happening.

Hear

take a walk along the beach and enjoy the sound of the waves, the seagulls
stretch out on a blanket in the woods and listen to the birds, the wind through the trees, the gurgling of a brook
play music that makes you feel calm, comforted, safe
listen to a CD of nature sounds (the ocean, rain, birds singing...)

Feel

take your shoes off and walk in the sand, grass, or along the water's edge
soak in a warm bath (use a scented bath oil or favorite bubble bath)
float in a pool and feel the water around you
sink into soft sheets/comfortable bed
wrap yourself in a blanket still warm from the dryer
slip into your favorite, softest robe

See

take a walk through a park and enjoy nature
spread a blanket on the beach and watch the waves
sit in a garden and enjoy the flowers, bees, butterflies
study a favorite piece of art
look through your favorite pictures
take a ride through your favorite part of town
spread a blanket under the stars
treat yourself to your favorite flowers and put them somewhere you'll see them often

Smell

light a scented candle
walk outside after it's rained
step into a florist shop or garden and smell the flowers
put on your favorite perfume
shower with scented soap
spritz your sheets with a favorite scent before bed

Taste

enjoy a cup of your favorite tea (notice the taste, the warmth of the cup in your hands, the warmth of the liquid)
cook your favorite meal
have a picnic and invite a friend
try something new and different

Breathe

Sit comfortably (if possible), spine straight, feet on the floor, shoulders and arms relaxed. Keep your throat open and your lips slightly parted. Close your eyes. Breath in slowly, through you're nose, to a slow count of 5. Let your tummy expand with each breath. Once you get the feel of how long a 5 count breath is, stop counting them. Let the breath linger for a moment before exhaling slowly through your mouth for 5 counts. (The best example that I've heard of on how this is done is see your breath like a wave that washes up onto the shore and lingers before receding back into the ocean).

Visualize

Use the above breathing technique. Choose a word that you can relate to how you want to feel, such as "relax, calm, or safe." Say this word to yourself as you exhale. As you begin to relax, picture yourself walking along a beautiful beach (or any other place that suits you). Take in the sounds and sights... the waves, the gulls, the wind. Feel the warmth of the sun and the cool breeze on your skin. Feel the sand under your feet. Notice how blue the water and the sky are. The tall grasses move gently with the breeze. Make it as vivid as you can, filled with the imagery of the things you find beautiful, enjoyable, and relaxing.

Positive Self-Talk

What we tell ourselves is powerful.What we attached to the word "I" has a deep impact on us. We all get negative thoughts now and again and the anxiety, guilt, shame, and stress they bring with them. When the old tapes start playing and we find ourselves faced with negative self talk, it's time to switch gears and provide positive, self nurturing replacements. Examples:

I am a good person
I can accomplish anything
I am special
I am worth knowing
I am happy
I am capable
I am smart
I am confident
I am learning
I am growing
I am successful

Journaling

Bottling up our feelings, fears, and negative thoughts will not make them go away.Get it out. Put them to paper.

Acknowledge and Act

acknowledge how you're feeling
accept your feelings
take time to calm yourself
reinforce with positive self-talk

Practice, Practice, Practice!

The more you practice taking care of yourself, the easier it becomes. Don't get frustrated if the first few times you try to visualize your beautiful beach (or whatever place you have chosen) that you're unable to see it clearly. That's to be expected for most of us. It will become clearer with practice.

Each time you replace a negative thought or negative self-talk with positive alternatives you're changing how you perceive yourself and eventually it will become easier and easier to do.

When you're short on time or in a situation where you're unable to do anything that takes you away from what you're doing, slip in a few deep, slow breaths. It will help de-stress and calm you.

Notice and enjoy the little things. Promise yourself that you'll take a moment to enjoy at least one thing everyday that you normally pass by without appreciating. It doesn't have to be anything big or important. Have you ever studied the intricate design of a spider web? Pretty amazing.

Relax. Breathe. Nurture. Enjoy. You deserve it!

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Recovery Quote Of The Week: August 18, 2010

God, grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to the know the difference.
Reinhold Niebuhr
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Eating Disorders Bloggers: What Some Are Discussing This Month

Natasha's Story: "I Was Raised Thinking I Had No Worth, No Place In This World."
Medusa

Hi Medusa,
My name is Natasha and I am 18 years old. When I think about my life, I'm never really sure when exactly I started hating myself. I had suicidal thoughts when I was around 9 years old. I was raised thinking I had no worth, no place in this world. My stepmother starved me, beat me, and ridiculed me daily.
Read in full: Natasha's Story

Being Rational
ED Bites

Although I've never experienced a full-blown psychotic episode, I found myself nodding my head in agreement with this neuroscientist's description of her own psychosis.

"Erin, you are a scientist," they'd begin. "You are intelligent, rational. Tell me, then, how can you believe that there are rats inside your brain? They're just plain too big. Besides, how could they get in?"

They were right. About my being smart, I mean; I was, after all, a graduate student in the neuroscience program at the University of British Columbia. But how could they relate that rationality to the logic of the Deep Meaning? For it was due to the Deep Meaning that the rats had infiltrated my system and were inhabiting my brain. They gnawed relentlessly on my neurons, causing massive degeneration. This was particularly upsetting to me, as I depended on a sharp mind for my work in neuroscience.

The rats spent significant periods of time consuming brain matter in the occipital lobe of my brain. I knew, from my studies, that this was the primary visual cortex. And yet, I experienced no visual deficits. Obviously, I realized, I had a very unique brain: I was able to regenerate large sections of my central nervous system—and to do so extremely quickly. I relaxed a bit, but not entirely. Surely no good could come of having rats feed on my brain cells. So I sought means of ridding my body of them. I bled them out through self-cutting and banging my head until the skin broke, bloody. Continually, I kept my brain active, electrocuting the rats that happened to be feasting on the activated neurons.
Read in full: Being Rational

Don't You Realize That Fat Is Unhealthy?
Shapely Prose

Here’s the thing: I blog about fat acceptance.
Fat acceptance, as you can probably guess from the words “fat” and “acceptance” being right together like that, does not go over so well in some circles. Even in some progressive circles — which are usually known for not hating entire groups of people because of their appearances, not thinking what other people do with their bodies is anybody’s beeswax, and not uncritically accepting whatever moral panic the media tries to whip up, but wev. Fat is different! Don’t you know there’s an obesity epidemic? Don’t you know that fat kills? Haven’t you ever heard of Type 2 diabetes? Don’t you realize how much money this is going to cost society down the line? Won’t someone please think of the children?

So, before I start getting comments like that, I want to lay out ten principles that underlie pretty much everything I write about fat and health.

1. Weight itself is not a health problem, except in the most extreme cases (i.e., being underweight or so fat you’re immobilized). In fact, fat people live longer than thin people and are more likely to survive cardiac events, and some studies have shown that fat can protect against “infections, cancer, lung disease, heart disease, osteoporosis, anemia, high blood pressure, rheumatoid arthritis and type 2 diabetes.” Yeah, you read that right: even the goddamned diabetes. Now, I’m not saying we should all go out and get fat for our health (which we wouldn’t be able to do anyway, because no one knows how to make a naturally thin person fat any more than they know how to make a naturally fat person thin; see point 4), but I’m definitely saying obesity research is turning up surprising information all the time — much of which goes ignored by the media — and people who give a damn about critical thinking would be foolish to accept the party line on fat. Just because you’ve heard over and over and over that fat! kills! doesn’t mean it’s true. It just means that people in this culture really love saying it.
Read in full: Don't You Realize...

Eating Disorder Recovery: From Inpatient Treatment To Life
Margarita Tartakovsky

I’m thrilled to publish today’s guest post by Elizabeth Short. Just recently Elizabeth shared her story of recovery and resiliency here at Weightless (part 1 and part 2). Currently, she’s a Masters student in Counseling at The University of New Orleans, and writes the blog Fiding Hope.. Elizabeth is also in the process of writing a memoir about her recovery. I love that Elizabeth is reaching out to others with her positive and hopeful message, and I love her guest post. It’s raw, insightful, brave and beautifully written. Plus, it offers really valuable advice. And I can’t say enough great things about it. I’m so grateful to her for sharing this with us.

Inpatient treatment for eating disorders: Locked bathrooms. Staff watching your every move, including time in the bathroom. Meals and snacks are closely monitored. No shoelaces, tweezers, coffee, gum or mouthwash. 6 a.m. weigh-ins. Room searches. Individual and/or group therapy all day long.

Sounds a little like prison to some, but for me, it was safety. It meant I couldn’t restrict my intake or purge after eating. I couldn’t use laxatives or diet pills. I couldn’t weigh myself 50 times a day. I couldn’t stay isolated in my house for days at a time.
Read in full: From Inpatient Treatment To Life

Watch It
Happy Bodies

The other night, when refusing a second helping at a dinner party, a guy said: “None for me, I’m watching my figure.”

We all laughed.

What a silly thought, a guy, who’s young and looks fit, dieting? Ridiculous. And yet this is just expected for so many people. So often people who are read as fat (and therefore automatically unhealthy) are subjected to judgements and unwanted advice: if you only ate a little less, worked out a little more, watched your figure, you could look young and fit too!

This comment struck me particularly because I’m reading two book right now (by white men) where major female characters are made into joke figures because of their weight. While the eating habits and fitness of other characters are not chronicled, paragraphs are dedicated to Lizzyboo stopping for ice cream before dinner and every time Vera moves across a scene her jiggles or heavy breathing are remarked upon. The joke is not just fat = funny (which it isn’t) but also how stupid these women are! If she didn’t have those extra snacks she wouldn’t be such a fattie! Silly Vera, always going on binges after diets and gaining the weight back. They make it character flaw that they are fat. A flaw that they don’t know how to properly watch their figures.

A study came out recently that reported that when Forty dietetics and health promotion students enrolled in a university obesity course followed a a calorie restricted diet (1,200 calories for women and 1,500 calories for men) for just one week their was a significant change in their fat-phobias. It makes sense that once these future dietitians and health professionals realized how high the expectations were of their fat patients they would become more sympathetic. It so easy to look at someone else and think you know what is best for them, but in actuality, individuals are in the best position to make choices about their lives and bodies. Even doctors trained to take care of our health can be subject to fat-phobia, and take it out on their patients.
Read in full: Watch It

Reboot
Defining Wellness

I’m proud to say I’m an optimist. Even when I’m feeling stressed, anxious or upset, and even when I’ve felt so low that I couldn’t summon the strength to get out of bed, there’s always been that voice inside of me that says, “It WILL get better. There IS hope.”
And I don’t just feel that hope for myself. I feel that hope for anyone who needs it. I believe that we all have the power to be thankful for what we have even in the midst of sadness, to take the necessary steps to make life better.
But even with this optimistic attitude, there are times when I get in a funk. I wake up and feel anxious and think, “Huh, where’d that come from?” Or I get in some kind of existential rut and I obsess about my place in the world. Or eating disorder symptoms re-emerge and I think, “You again? I thought I folded you up, packed you in a box, and buried you in a bottomless pit.”
It’s at times like these that I use that optimistic energy within me to reboot.
In a recent post, I discussed my desire to plan less . . . do more . . . NOW.
When I get in a funk, that’s half of the solution. Stop thinking about everything that’s going wrong and start living.
Read in full: Reboot

sources linked above

Eating Disorders In The News: August 2010

Judge OKs $55K Anorexia Bullying Settlement in Pa.

PITTSBURGH — A federal judge on Wednesday approved letting Pittsburgh Public Schools pay $55,000 to settle what's believed to be a first-of-its-kind lawsuit by a woman who claims her daughter was bullied into anorexia - even though the plaintiffs now feel slighted.

The 37-year-old woman identified only as "Mary V." in court documents, and her daughter, now 15, sued last August over harassment by boys during the 2006-07 and 2007-08 school years, when the girl was in sixth and seventh grade.

The girl's mother now pays about $6,000 a year for the girl to attend private school, attorney Edward Olds told U.S. District Judge Donetta Ambrose on Wednesday. That tuition was apparently part of the reason the woman and her daughter were upset that the judge enforced a settlement agreement signed in May after a five-hour mediation session.
Read in full: Anorexia Bullying Settlement

Why Airbrushing of FashionPhotos is so Dangerous

WITH impossibly thin waistlines, they have been airbrushed to perfection.

Photographs of waif-like celebrities and models are impossible to escape as they stare out from magazine covers or TV adverts.

Now two young women from Hampshire battling anorexia and bulimia have spoken out to back a new campaign to make sure altered images are labelled.

Girlguiding UK has called for the coalition Government to force the media to take the measures to protect young women.

It says its research shows half of 16- to 21-year-old girls consider having surgery to change the way they look, with 42 per cent of 11- to 16-year-olds admitting to watching what they eat.
Read in full: Airbrushing Dangerous

Gaga's Battles With Bulimia

She’s big news. Named on Time Magazine’s list of most influential people in the world and seller of 5 million albums and over 40 million singles worldwide, Stefani Joanne Angelina Germanotta, better known as Lady Gaga, has made news yet again: by talking about her struggles with bulimia. This month’s Vanity Fair cover story details the exploits of pop diva Gaga, including her eating disorder.

Gaga follows a long list of celebrities who have had eating disorders, including Alanis Morissette, Amy Winehouse, Renee Zellweger, Elton John and Karen Carpenter. Celebrities are under tremendous image pressure -- pressure to be thin and fashionable. Gaga was inspired by glam artists Madonna and David Bowie who meld their music with artistry based on clothing, makeup and hair. Gaga is considered a fashion trailblazer, and receives as much attention for her appearance as she does her often synthesized music.
Read in full: Gaga's Battles Bulmia

The Unattainable Lightness of Being: Eating Disorder Madness

Is someone you know on a diet? Probably. Because just about everyone is on a diet, or at least watching their weight, or their carbs or their intake of fats and sugars. But when does normal moderation become not so normal? Is it when you start to see the outlines of ribs and bones that weren't there before? The situation doesn't have to become that extreme for someone to be suffering from an eating disorder. Over 5 million people in the United States have an eating disorder, and the majority are female. But the number is probably higher since so many cases go unreported.

We know the main names: anorexia nervosa and bulimia nervosa. But what many people may not know is how dangerous, debilitating and potentially fatal eating disorders can be. Patients with anorexia nervosa have a disturbed body image, an intense fear of gaining weight and pursue being thin at all costs. They are unwilling to maintain a healthy weight. Bulimia is characterized by episodes of compulsive eating, then purging through vomiting, excessive use of laxatives or diuretics fasting, and excessive exercise. With anorexia, bulimia or other eating disorders not otherwise specified, sometimes referred to as EDNOS, extremely disturbed eating behavior becomes a viable method of altering a perceived (and usually distorted) negative body image.

The Health Risks of Eating Disorders
While it is true that eating disorders are usually, but not always, curable medical illnesses, their underlying causes are so varied and complex, they can be extremely challenging to treat. They have been found to recur within families, can result from disturbances in the central nervous system and are often associated with temperamental features like perfectionism, low self-esteem or an extreme need for control. Those with eating disorders often display other psychiatric illnesses like clinical depression, obsessive compulsive disorder, substance abuse or anxiety disorder.
Read in full: Eating Disorder Madness

Local Girl Speaks Out About Eating Disorders

COLUMBUS, Ohio --A local girl is speaking out about her six-year battle with an eating disorder and said that as college students head back to campus, now may be the time to have a tough conversation.

Julia Weisenborn is a born runner, born competitor, and surviving an eating disorder.

"It becomes very addicting and a lot of times, it's a control thing," she said.

Weisenborn was a student at Ohio University enjoying time with her friends, medaling at cross country meets and playing a dangerous game with her weight to become more competitive.

"The worst point was just after my 20th birthday. I was performing the best but I was at the lowest body weight I'd ever been…close to 80 pounds and my body just gave out," she said.

Weisenborn said she had simply stopped eating.

"I spent a night in cardiac wing and that's when I realized I needed help," she said.
Read in full: Local Girl Speaks Out

Mary-Kate Olson: Childhood Acting, Anorexia Not Enough To Regret $100M Net Worth

Mary-Kate Olson says she's happy and healthy after her battle with anorexia. While she says she's happy in her day job now, she looks back and feels "bittersweet" sorrow for her childhood days.

Working as a child actress as the adored "Michelle" on Full House, Mary-Kate says looking back she felt like a workhorse.

"Little monkey performers," Mary-Kate said of her past in the recent interview as Marie Claire's covergirl. "I look at old photos of me, and I don't feel connected to them at all".
Read in full: Mary-Kate Olson

What Parents Can Do About Anorexia

Regarding the Aug. 1 article, "Wrenching Question Haunts Family After Death of Athlete, 16, from Complication of Anorexia," on the tragic death of Kingsley's Krista Phelps from anorexia:

I know her parents' sorrow. We lost a daughter who just wanted to shed 50 pounds too quickly - for her 20th high school reunion. Margaret leaned too hard on DIEuretics (aptly named) and appetite suppressants.

In just three months since Christmas when we last saw her, she had almost achieved her goal. It was to be a surprise. She did not tell us, so we could not make her more aware of the dangers of fast dieting using pills.

More books need to be written; more articles need to be read that will help teens return to the saving path of moderation. Too many kids equate moderation with mediocrity.
Read in full: What Parents Can Do

Recovery Quote Of The Week: August 2nd, 2010

Challenges come so we can grow and be prepared for things we are not equipped to handle right now. When we face our challenges with faith, prepared to learn, willing to make changes, and if necessary, to let go we are demanding our power be turned on.
Iyanla Vanzant

*see sidebar menus for more Recovery Quotes Of The Week and Inspirational Recovery Quotes

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Love Yourself: Self-Esteem Affirmations

See also:
Using Affirmations
Self-Worth: The Unconditional Love of Self
Self-Esteem Tests

Self Love Quotes
Self Worth Quotes
Self Empowerment Quotes

See sidebar menu for more Inspirational Recovery Quotes and Quotes of the Week.

I Am Stronger Than Ever And I Am Going To Beat This

Dear Eating Disorder,

I’m writing to say how much I hate you and how much I want you out of my life. I hate the way that you make me feel and I hate the control you have over me. You make me feel like such a failure. You make me feel like I am so out of control. You make me think such bad things about myself, and you make me feel so hopeless and worthless. I hate always wishing to be thin. You always make me feel so incredibly fat, even when I am so underweight I have to be put in the hospital. I hate feeling like I constantly have to compare myself to everyone that I see. I feel like I am striving to be perfect, but nothing I do is ever good enough. I never want to hear your voice again. It is so difficult trying to go through life with your voice always nagging me in my head. I HATE YOU, I really do. Every single thought that goes through my mind is that I’m not good enough, skinny enough, pretty enough, or smart enough. I’ve dealt with you for over seven years now, and it has been the longest seven years of my life.

When I was little, I had no friends, no social life, and no fun. I always tried to keep a smile on my face, even though deep down inside, I was hurting so badly. I wanted to be beautiful, like all the models and actresses. I wanted to be thin so badly that I would rather die than be fat. You told me that I was being strong by not eating. I have never cheated, lied, or hurt anyone more than I have when I was with you. I have hurt my entire family and all of my friends. I have pushed people away when I needed them the most. You ruined my life and you were the worst thing that ever happened to me.

I thought I was doing the right thing, by restricting, purging, exercising, cutting, taking diet pills, laxatives, diuretics, anything that I could get my hands on. I thought I was doing something good by losing weight and hurting my body. I now realize how wrong I was by thinking that. I thought that by becoming thin, I would become happy; that was the biggest lie you have ever told me. I lost so much weight, and I was so unhappy. You hurt me so much. I wanted to feel pretty, to be popular, and have a lot of friends. I wanted to make the perfect grades, get accepted to the best college, and to impress everyone I knew. I wanted people to think, “That girl has it all.” I felt like I needed you most of my life.

You were my only friend that I could turn to, when no one else was there. When my life was falling apart, or something bad happened, you were always there to bring me back up. You were constantly there by my side through everything. You gave me comfort and control, and that’s what I wanted. It is so hard to let go of you, because you were my best friend. I have to be strong now and let go. You have made it so hard to get close to people. I feel like I don’t deserve anything anymore. You took away my life from me and now I want it back. You took away my friends, my faith, my family, my happiness, and you filled it with self-hatred, depression, and sadness. You took away every good opportunity in my life that I had. I couldn’t do anything anymore because I was so worn out over you.

I want to get rid of you completely. I have felt a little taste of life without you, and I was never happier. I smiled and laughed so hard when you weren’t in my life. Once everything seems to be okay, and in its place, you keep coming back into my life and taking everything from me again. You tore me to pieces. Every night that I cried myself to sleep, I was in so much pain, and I just wanted you to stop coming into my life and telling me all these negative things. I want you to stop, and never come back again. I am finally starting to let go of you, and let other people back in my life. People need me, and I need them more than ever. I have Jesus in my life, and He has helped me more than you ever did. I don’t need you anymore, and I never will. You have been in my life for way too long, and I don’t want to hear your voice in my head again ever.

I am drawing a line between us, and you may try to cross it multiple times, but I will never let you. God has shown me what great things I can do and I completely trust Him now. No matter how hard you try, I will never let you back into my life. You destroyed me, and I cannot be destroyed ever again. You may try to feed me lies and let me try to think awful things again, but I won’t believe you. I am better than this. I am trying to become a better person. I am starting to like who I am. It takes work, but I am really trying. I am so much better than what you ever told me. I realized that if I am going to be happy, then I need to be healthy, and I am not becoming your version of happy anymore. I need to end this now. I would like to say thank you though, because you have made me such a stronger person, and I can see reality now. I am so much happier without you, and I am so much closer to God than I was ever before, so thank you for that. You have made me realize who I want to be. Although those are good things, the bad you have shown me outweigh the good.

I am such a better person than this, and I realize that now. I hope and pray every day that you will never come back into my life. Please stay away from me. I am stronger than ever, and I am going to beat this. I am such a better person now and I couldn’t be happier.

Caitlyn Moore

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Recovery Quote Of The Week: July 19th, 2010

Always seek out the seed of triumph in every adversity.
Og Mandino

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Poll: Should The Door Be Closed To Pro-Ana Sites?

There are arguments for both sides when it comes pro-ana websites and the role they play in eating disorders. Are they dangerous for the health and well-being of those with an eating disorder, those teetering on the border, and those struggling with recovery? Or, do they play an important role, offering positive support for some? Should the door be closed on sites that promote anorexia? What is your opinion? What is your experience?

Please participate in the poll located in the sidebar and share your opinion/experience. If you'd like to elaborate on your choices with an explanation or discussion, please feel free to do so in the comments of this post.
Thank you.
MrsM

Looking for an alternative to pro-ana sites? Check out We Bite Back: Post Pro-Ana Has Finally Arrived

Click here for Previous Polls and Results.

*This poll has ended. Click here to see Completed Poll Results

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Recovery Quote Of The Week: July 8th, 2010

You were not born a winner, and you were not born a loser. You are what you make yourself be.
Lou Holtz

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Eating Disorders: Focus On Bone Health

Women are four times more likely to develop osteoporosis than men. Some eating disorders greatly increase your risk for developing poor bone health/osteoporosis. Don't underestimate the importance of keeping your bones strong and healthy.

Risk Factors

Female
Older age
Family history of osteoporosis or broken bones
Being small and thin
Certain race/ethnicities (Caucasian, Asian, or Hispanic/Latino ... African Americans are also at risk)
History of broken bones
Low sex hormones:Low estrogen levels in women, including menopause
Missing periods (amenorrhea),Low levels of testosterone and estrogen in men
Diet
Low calcium intake
Low vitamin D intake
Excessive intake of protein, sodium and caffeine
Inactive lifestyle
Smoking
Alcohol abuse
Certain medications such as steroid medications, some anticonvulsants and others
Certain diseases and conditions such as anorexia nervosa, rheumatoid arthritis, gastrointestinal diseases and others.

More info:
More Risk Factors
Risk Groups
Prevention
Treatment
Bone Mass Measurement: What The Numbers Mean
Anorexia and Osteoporosis
What People With Anorexia Nervosa Need To Know About Osteoporosis
What Parents Need to Know About Children's Bone Health
Bone Density Test

Why Exercise Is Important To Bone Health:

Bone is living tissue and becomes stronger by exercising (just like muscle does)
Regular exercise will increase bone density
Bone density begins to lessen when we reach our 30's (so starting a regular exercise routine in our 20's and continuing it throughout life can prevent bone loss)
Increases balance, strength, and coordination (lessening our risk of falling)

Weight-bearing exercise is the best choice for bone health. You can vary your choice of exercises to get the best benefits and to keep it interesting.

* Please note that you should always check with your physician before starting any exercise routine. In addition, special care must be taken if you already have low bone density or osteoporosis and the advice of a professional /specialist should be sought and followed.

Examples Of Low and High Impact Weight-Bearing Exercises:

Hiking
Jogging
Walking
Climbing Stairs
Dancing
Tennis
Weight-Training
Jumping Rope
Soccer
Basketball

More on Exercise and Bone Health:
Bone Builders: Exercise
Childhood and Adolescence

Don't forget the importance of good nutrition. Eating properly is essential to not only bone health, but overall health as well.

A Sample Of Foods That Help Bone Health:
Seeds
Nuts
Leafy Greens
Oysters
Beans
Fish
Dairy
Fruit
Molasses

A Sample Of Things To Avoid:

Too much salt
Alcohol
Coffee (more than 2 cups per day can increase bone loss)
Smoking
Diuretics
Sugary Drinks
Poor Nutrition
Purging
Lack of Physical Activity

More on Nutrients Important To Bone Health:

Calcium Counts (pdf )
Other Nutrients and Bone Health At A Glance (pdf)

Check out these Bone Health Orgs/Sites for more Information, Resources, and Help:

sources linked above
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Inspirational Recovery Quotes: Inner Strength

Strength does not come from physical capacity.
It comes from an indomitable will.
Mahatma Gandhi

There are admirable potentialities in every human being. Believe in your strength and your truth. Learn to repeat endlessly to yourself, "It all depends on me."
Andre Gide

Strength is Happiness. Strength is itself victory. In weakness and cowardice there is no happiness. When you wage a struggle, you might win or you might lose. But regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being.
Daisaku Ikeda

Look well into thyself;there is a source of strength which will always spring up if thou wilt always look there.
Marcus Antoninus

We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot.
Eleanor Roosevelt

Storms make trees take deeper roots.
Dolly Parton

Go within every day and find the inner strength so that the world will not blow your candle out.
Katherine Dunham

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful.
Lao Tzu

Some people think it's holding on that makes one strong- sometimes it's letting go. Unknown Never give in.. never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force.. never yield to the apparently overwhelming might of the enemy.
Winston Churchill

Confront the dark parts of yourself, and work to banish them with illumination and forgiveness. Your willingness to wrestle with your demons will cause your angels to sing. Use the pain as fuel, as a reminder of your strength.
August Wilson

We acquire the strength we have overcome.
Ralph Waldo Emerson

If God sends us on strong paths, we are provided strong shoes.
Corrie Ten Boom

Strength is born in the deep silence of long-suffering hearts; not amid joy.
Arthur Helps

What does not kill me makes me stronger.
Johann Wolfgang von Goethe

If your senses are numbed with delusion and denial, you will stop looking for these true strengths and wind up living a second-rate version of someone's life rather than a world class version of your own.
Donald O. Clifton

When I dare to be powerful - to use my strength in the service of my vision, then it becomes less and less important whether I am afraid.
Audre Lorde

Our strength grows out of our weaknesses.
Ralph Waldo Emerson

A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.
Christopher Reeve

Perhaps I am stronger than I think.
Thomas Merton

Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.
Unknown

In the darkest hour the soul is replenished and given strength to continue and endure.
Unknown

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
Arnold Schwarzenegger

Life is very interesting... in the end, some of your greatest pains, become your greatest strengths.
Drew Barrymore

He knows not his own strength that hath not met adversity.
Ben Jonson

May you find enough inner strength to determine your own worth by yourself, and not be dependent on another's judgment of your accomplishments...
Sandra Sturtz Hauss

True strength lies in submission which permits one to dedicate his life, through devotion, to something beyond himself.
Henry Miller

When you get to the end of your rope, tie a knot and hang on.
Franklin D. Roosevelt

It is time for parents to teach young people early on that in diversity there is beauty and there is strength.
Maya Angelou

Women are like teabags. We don't know our true strength until we are in hot water!
Eleanor Roosevelt

I do believe that when we face challenges in life that are far beyond our own power, it's an opportunity to build on our faith, inner strength, and courage. I've learned that how we face challenges plays a big role in the outcome of them.
Sasha Azevedo

It is for us to pray not for tasks equal to our powers,but for powers equal to our tasks,to go forward with a great desire forever beating at the door of our hearts as we travel toward our distant goal.
Helen Keller

Strength is a matter of the made-up mind.
John Beecher

There are two ways of exerting one's strength: one is pushing down, the other is pulling up.
Booker T. Washington

Good actions give strength to ourselves and inspire good actions in others.
Plato

Each of these strategies-get a little better at it, design a support system, use one of your strongest themes to overwhelm your weakness, find a partner, and just stop doing it-can help you as you strive to build your life around your strengths.
Donald O. Clifton

Faith is the strength by which a shattered world shall emerge into the light.
Helen Keller

What this power is, I cannot say.All I know is that it exists and it becomes available only when you are in that state of mind in which you know exactly what you want and are fully determined not to quit until you get it.
Alexander Graham Bell

We cannot learn real patience and tolerance from a guru or a friend. They can be practiced only when we come in contact with someone who creates unpleasant experiences. According to Shantideva, enemies are really good for us as we can learn a lot from them and build our inner strength.
Dalai Lama

Stand up to your obstacles and do something about them. You will find that they haven’t half the strength you think they have.
Norman Vincent Peale

The world you desired can be won. It exists, it is real, it is possible, it is yours.
Ayn Rand

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Recovery Quote Of The Week: June 29th, 2010

It's not who you are that holds you back, it's who you think you're not.
Unknown

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Dearest Body; I Promise To Keep Mending The Damage I've Done.

Dearest Body,

O boy have we been through a lot;
That today you deserve to be put on the spot.
Like a machine you relentlessly work and you work,
That I owe you this Ode to My Body as a sense of artwork!
So here’s to the gift of my hard working body,
Without you I’d be plainly, literally, and completely a nobody!

Here’s to the gift of my long, strawberry blonde hair
People tell me they want it, that it’s beauty so rare!
I remember when I was little I would take every curl
I’d wrap them around my fingers and I’d twirl and I’d twirl.
Later I’d style you for dance and for cheer
But inside my self-confidence was so insincere.
I caused you to come out in bunches in my brush
The reality of losing you was a detrimental crush!
I promise to keep mending the damage I’ve done!

Here’s to the gift of my head and my neck
My feeding and eating habits made you completely a wreck.
You give me a place to hang my cross
It is my constant and without it I’d be at a loss!
Inside is my brain with thoughts so, so clear
I could solve any problem without uncertainty and fear,
But I starved you of the nutrients and vitamins you desperately need
I could not even think, I must concede.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my big, bright blue eyes
People always said you had it in you to mesmerize.
You introduced me to Harry Potter, Disney, and Twilight,
You would see something and my imagination would ignite.
Starving myself caused clear vision to severely decline,
You lost your sparkle and twinkle and ability to shine.
But I’ll care for you now, I need you for life
So I can look into my husband’s eyes the day I become his wife.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my little button nose
From my mom’s scent, to the smell of sunscreen, Hawaii, and Disneyland I propose
You allow me to enjoy all the different, unique smells
They are varied and wonderful and I’m easily compelled
To thank the Lord I’ve chosen to live
And I hope that you’ll find a way to forgive
All the mistakes I foolishly made
Trying to be a part of a fake, false masquerade.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my wiggly, little ears
You help me to hear so very loud and clear.
You let me hear the sweet sound of my mom’s embracing voice,
And the heavenly songs in my church to rejoice.
You capture the powerful sounds of Phantom, Wicked, and more,
You let me hear the cries, cheers, raindrops, ocean, and all sounds galore,
And when I found I needed a new way to cope
You help me to listen to my counselors who gave me new hope.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my mouth and my tongue
You have both taken care of me since I was very young.
As a child I simply saw food, and naturally ate,
Food caused me no fear, it was not something to hate.
You allow me to smile, laugh, and kiss,
But limiting food intake caused the joy to be missed.
So now I’m determined to savor and to eat
All the foods that you love from spaghetti to even a treat.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my very straight teeth,
And the gums that are found right there underneath.
I made you crooked when I sucked both my thumbs,
But we got through years of surgeries and braces, we both thought we’d never overcome.
People always tell me they like my sweet smile
Like it’s a part of my very own special style.
Yet I caused you to whither till you bled and felt pain,
Malnutrition was the cause which I could not contain.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my strong, dancer’s arms,
When dancing they made my movements full of charm.
You allow me to cheer and take in a warm hug,
Family and friends made me feel nice and strong.
But lack of nutrition caused you to become weak,
And my hopes for happiness became extremely bleak.
You need energy to dance, swim, and shop
To keep my strong hugs coming and to never, ever stop.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my two, pretty hands
You allow me to stick to all of my plans,
To stay very safe when crossing the street,
When shopping with mom or to go trick-or-treat.
My mom and dad would tightly hold on and protect me from harm,
Hand-in-hand, there was never any need for alarm.
I thank you for holding on in dance, church, and on rides at Disneyland;
I always knew safety would be close at hand.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my long, lady fingers
You allow me to text and answer my phone’s funny ringer.
You help me to drive and tie my shoes,
And to help on vacations while my dad barbeques.
But by restricting my food I made you cramp and shake,
My knuckles would throb, tingle, and ache.
But that’s all different now, I have something to declare,
I promise to take care of you, on that I pinky swear.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my twenty strong nails,
You make me feel pretty like a young female.
You’ve been pink, you’ve been blue, and occasionally even black,
Glitter and designs are what I see when I often flashback.
But lack of calories made you brittle and dry,
You’d crack and you’d bleed and I’d cry and I’d cry.
Feeding you now has helped me to fix
All the problems you had, I know I must not restrict.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my constant beating heart,
Without you healthy my whole life would completely fall apart.
You keep my blood moving, you help me to breathe air,
If you don’t have health, I don’t even have a prayer.
By limiting my food, you worked harder than you should
It finally took passing out till I really understood.
But I realize now and promise to care
For with the health of my heart, my love I can easily share.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my life-giving blood,
You help me each day as you constantly flood
My body with oxygen and nutrients and more
That kept me healthy and helped me soar,
But I weakened my body and made your job hard
That even my liver became fatally scarred.
In the hospital they took you by gallons it seemed
Until the tests came out better and made home not such a dream.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my stomach so tough,
You’d talk and you’d talk when I didn’t eat enough.
I tried not to listen, and push you out of my head,
And allow the negative thoughts quickly to spread.
Now you have shrunk, and it’s harder to eat,
but I’m committed to prove this disorder I can beat.
I’m realizing now, I can eat without fear,
And not worry that people will see you and wrongly jeer.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my ever-repairing liver,
The damage I did to you makes me quiver and shiver.
You balance my body and filter my blood,
When I think of how I hurt you my tears begin to flood
By starving myself, my body consumed you,
Saving my life meant taking a complete new avenue.
By refeeding right now, my enzyme count quickly drops,
Saving you saves my life, and I know this wont stop.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my two tiny kidneys,
You filter my blood so I’m not ill at ease.
Keeping you healthy keeps me in the game,
But the way I did treat you fills me with shame.
Without the correct calories you worked overtime;
Recovery was a mountain I knew I’d must climb,
But I’m committed to eat well and do what I must,
I need you to know, in me you can trust.
I promise to keep mending the damage I’ve done!

Here’s to the gift of two strong, dancer’s legs and feet,
You made it possible to dance to every beat.
You walked me to school day in and day out,
Tired and sore while my muscles would shout.
You help me to get back on the grand stage for each dance,
For each graceful pliae and every awe inspiring stance.
Until my lack of food caused you to collapse,
I knew it was time to do much more than just pray, perhaps.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my numerous muscles and joints,
I’d like to get quickly right to the point.
You help me to move and get me to where I need to go;
You help me to travel to and fro.
I did not feed you with all that you need;
You lost out on all complete accuracy and speed.
But I promise to stick to the food plan I’ve made;
I know you are strong, and I’ll get repaid.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my two hundred, six bones,
You have helped me to stand tall as I have grown;
You give me my posture and define my shape;
You allow my clothes to properly drape.
I foolishly deprived you of the calcium you need,
I sure did put my life in danger, this is surely indeed.
I’m feeding you now, I’m well on my way,
Osteoporosis will never be a part of my day.
I promise to keep mending the damage I’ve done!

Here’s to the gift of my strong, resilient skin,
You hold extreme softness and toughness within.
You’re the home to every blessed angel kiss,
And the keeper of my tattoo that brings me extreme bliss.
In the hospital you got poked hour by hour,
And held the painful I.V. that made me cower.
The goosebumps that came on a body like mine,
Should have been seen as a warning sign.
I promise to keep mending the damage I’ve done!

So thank you again for never giving up
For working so hard, performing and never about to ever erupt.
You have stayed with me no matter my thoughtlessness to you
You have continued to function as I daily get a clue.
I love you, I’ll care for you, I’ll continue refeeding;
With every success we will make, we are one step closer to defeating
this deadly disorder and sick way of mind,
one day, I know it’s close, we will definitely put behind!

Love,
Me

Written by: Emily Woodhouse

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Recovery Quote Of The Week: June 22, 2010

Life: it is about the gift, not the package it comes in.
Dennis P. Costea Jr.

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Happy Father's Day: What Fathers Should Know About Eating Disorders

*A big Thank You to the Dads who make a positive difference in body image, self-esteem, and eating disorders in the lives of those they love, and women in general.

What Fathers and Daughters Need To Know About Eating Disorders

1) Listen to girls. Focus on what is really important--what my daughter thinks, believes, feels, dreams and does--rather than how she looks. I have a profound influence on how my daughter views herself. When I value my daughter for her true self, I give her confidence to use her talents in the world.
2) Encourage her strength and celebrate her savvy. Help my daughter learn to recognize, resist and overcome barriers. Help her develop her strengths to achieve her goals. Help her be what Girls Incorporated calls Strong, Smart and Bold!
3) Urge her to love her body & discourage dieting. Growing girls need to eat often and healthy. Dieting increases the risk of eating disorders. Advertisers spend billions to convince my daughter she doesn’t look "right." I won’t buy into it. I’ll tell my daughter that I love her for who she is, not for how she looks.
4) Respect her uniqueness. See my daughter as a whole person, capable of anything—and make sure she knows that’s how I see her. My daughter is likely to choose a life partner who acts like me and has my values. So, treat her and those she loves with respect. That will help my daughter choose someone who respects and nourishes her long after she’s left my home.

Read in full: Father's and Daughters and Eating Disorders
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10 Things Every Father Should Know

Our body size is a given, like our height or hair color. Yet, by middle school, 30-50 percent of American girls say they feel too fat and 20-40 percent are dieting; many beginning before age 10. By high school, 40-60 percent of girls feel overweight and try to lose weight.
Young girls say that they are more afraid of becoming fat than they are of cancer, nuclear war, or losing their parents.
Today, the average fashion model weighs 23 percent less than the average woman.
The average age for onset of eating disorders is during adolescence. While self-esteem for both girls and boys is strong as children and drops for both in adolescence, the drop is much steeper for girls, beginning at around age of 12.
In a survey of working-class 5th to 12th grade suburban girls, 69 percent reported that magazine pictures influence their idea of the perfect body shape; 47 percent reported wanting to lose weight because of magazine pictures.
Before puberty there is no difference in depression rates between boys and girls. By age 15, girls are twice as likely to be depressed and 10 times as likely to develop an eating disorder than their male peers. Girls are more likely to attempt suicide than boys are, but boys are more likely to succeed.
Clinique Laboratories, Inc. surveyed 500 moms of teen daughters and found their number one New Year’s Resolutions was "lose weight/eat less". Yet 22% of these same mothers list the fear of their daughter developing an eating disorder among their top concerns. Only 16 percent of the 500 teens in the same survey worried about developing an eating disorder.

Read in full: 10 Things
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Perfectionist Fathers Can Reinforce Tendencies Towards Anorexia, Bulimia, And Other Clinical Illnesses

Perfectionist fathers can reinforce disordered eating among college-age young people already preoccupied over their physical looks and subject to the demanding expectations of peers and media, according to a Penn State study.

A survey of 424 college students revealed that, with sons and daughters alike, the father, not the mother, is more likely to create pressures leading college-age children to indulge in erratic eating habits that in turn can lead to anorexia, bulimia and other clinical illnesses, says Dr. Michelle Miller-Day, associate professor of communication arts and sciences.

"Another finding was that food itself was not the issue with students who reported disordered eating behaviors," Miller-Day notes. "Personal perfectionism, reinforced by peer and parental expectations of perfection in combination with the allure of advertising, may cause many young people to feel that they are not in control of their own lives and bodies. Eating then becomes an area in which they DO have a sense of personal control."

Read in full: Perfectionistic Fathers
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Dads, Too, Can Increase Daughters’ Risk for Eating Disorders
by Christina Elston

If you’re a dad on a diet, don’t flaunt that fact in front of your daughter. Your attitude about your weight – and hers – affects how your daughter views her body, and could even put her at risk of developing an eating disorder, according to new research.

In one of the first studies to examine the impact of fathers on whether girls develop eating disorders, Stanford University researchers found that dads who are dissatisfied with their own bodies, have a high drive for thinness and restrict their own food intake are more likely to have daughters who develop eating disorders in adolescence. Lead researcher W. Steward Agras, M.D., points out that either parent – mom or dad – who expresses concern or criticism about a daughter’s weight and shape or who pushes the daughter to diet can increase the girl’s risk of developing bulimia.

Read in full: Dads Too
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Parent's Roles in Development of Eating Disorders: How Important is the Father?
By Becky Honeyman

Much of the literature that focuses on the parents' role in the development of eating disorders is focused on the mother and the mother-daughter relationship. Studies have shown conclusively that a mother's body image and eating habits are, mirrored in her daughter, and that if she is obsessed wilt her own body image, it stands likely that her daughter will be the same way both growing up and in her adult life. The father, though, is often left out of the research except for in the basic family profile. Here, we will examine the active role that the father plays in the development of eating disorders in their daughters. First, we will explore why the father's ideas and how they are expressed can lead to an eating disorder. Next, we will discuss how a daughter's feelings are transformed into symptoms of eating disorders, and finally, we will conclude with how the relationship needs to change to help daughters recover from the vice of an eating disorder.

The Ideas of the Father

Since men in our society are "encouraged to achieve but not to feel" (Maine), fathering is often a difficult task for men, especially with their daughters because the relationship requires "more intimacy then most men can handle" (Maine). Men try to bond with their daughters oftentimes with gifts or compliments, but not with interaction into their lives. Daughters look up to their fathers and want to please them, so they look around to see what makes their fathers happy and try to emulate whatever it is.

Read in full: Parent's Role: How Important Is the Father?

Eating Disorder Help/ Resources
Fathers and Daughters Org (The Dad Man)
Eating Disorders: Dictionary For Dads

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Razor Dance: A Young Woman's Poem About Self-Injury and Where She Is Now In Her Recovery

*Warning: This poem may be triggering

Razor Dance

Blood churns
interweaving like an intricate
crimson
bracelet encircled tightly
'round my wrist.
Sliver of raw flesh
part through my nakedness
Dancing alongside my veins
Leading me into a dance
I wanted all along.
My physical body
falls into a deep slumber
My mind slowly slums into hell
I hear drums beating
Louder, faster, lover
A suicidal dance
You caused this premature death
that you promised me
all this time-
That I thought I wanted all along.
Blood leaks
through every crevice
of my body
You slaughtered my innocence
and now I want it back.

by: Ashley

I am 18 years old and am working towards recovery. Truthfully, at this moment I do not consider myself 100% completely recovered- but I am so proud of myself at the amount of progress that I have made! What helped me with my recovery process in struggling with self-injury and an eating disorder is to ACCEPT the pain that I have to deal with instead of using those harmful behaviors to deal. I have the hardest time accepting others' judgments of me- people's words have made me feel FAT, not good enough, a waste, a disgusting person, not pretty enough, UGLY, not smart enough and WORTHLESS. Instead of hurting myself, I do things that make me feel SPECIAL about myself such as swimming, teaching and working with children, writing, running, laughing, smiling and talking it out with people I trust. Recovery is SOOOO worth it!!! Although I have developed a special, understanding place for the girl who I once was, a girl who felt so ugly and alone in this world that she tried to kill herself on her 18th birthday- I could never go back to that girl who I once was. I have developed the STRENGTH to accept others' judgments of me, and know that I am not FAT, UGLY or WORTHLESS, despite what you may say or think- inside, I know that I am BEAUTIFUL.

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