I’ve been doing a lot of thinking and reading about my binge eating disorder, and I can finally say that I’m moving into recovery for the first time ever. That doesn’t mean I won’t binge anymore, but now I’m actively trying to stop. If it does happen, I’ll practice self-compassion and jump back on the horse.
I’ve read one great book on BED recovery, and now I’m reading a second. The takeaways are amazing, even though there are differing thoughts on what causes the disorder. For instance, the first book says that a BED episode is triggered from emotions or stress â€” that bingeing is a learned. way to self-soothe and feel better when there’s a lot going on. I agree with that; I also have the urge to binge when I’m stressed or unhappy about something.
“It is often an inherent drive to survive and feel safe by disconnecting from fear and shame.”
The other book says that binges are triggered by urges sent from the “lower brain,” or primal brain, also known as the limbic system (pleasure center). The limbic system has three objectives: to survive, to seek pleasure and to avoid pain, both emotional and physical. The book says the reward system is activated by healthy, life-promoting activities, such as eating and sex. But also destructive habits that have become connected to reward and reinforced over time, especially habits that involve pleasurable substances like drugs and large amounts of binge foods.
The book says that people can learn to “override” the primal or lower brain with their higher brain, the prefrontal cortex that’s responsible for rational thinking. It’s very interesting, and I have a lot more reading to do on that book.
I recommend both to anyone with BED. The first book is Binge Eating Disorder: The Journey to Recovery and Beyond by Amy Pershing and Chevese Turner. The second is The Brain Over Binge Recovery Guide by Kathryn Hansen.
A couple things that the books agree on is that restricting calories and having a list (even unspoken) of “bad” foods is detrimental to recovery. I completely agree. I think the best thing to do is eating healthy foods but allow all foods in moderation. There should be no shame tied to eating a particular food. I’ve lost 19 pounds recently, and I eat all kinds of foods. If I want donuts, I eat donuts, but usually I’ll try to have protein for every meal (because I’ve had gastric sleeve, I need protein the most).
Last weekend was my kids’ birthday party and I ate cake and didn’t feel guilty at all. In the past, I would’ve obsessed about the cake, trying to avoid it, then eventually break and eat too much. The book also says that those with BED, binge eating can be an act of rebellion, which I agree with too. If I know a certain food is “off-limits” then I will purposely eat food. I don’t know why I’m like that but apparently it’s common.
Both books point out that BED is the most common eating disorder in the U.S. by fivefold. Most struggling with BED are female but it’s suggested that 40 percent of people with the diagnosis are male. That surprised me. Also, of those with BED, 60 percent struggle with at least one other diagnosable mental health issue, including PTSD, depression and anxiety disorders. That’s me.
What strikes me about those high numbers is the fact that so many are struggling with BED yet nobody talks about it, at least in my little world. I don’t know if it’s the stigma, keeping people from speaking up or maybe it’s because an eating disorder is so public, for lack of a better word. When I’m bingeing consistently, my weight goes up dramatically. There’s no getting around the fact that my body is changing and everyone is so obsessed with being thin, so I feel powerful bouts of shame and self-hate. It’s a very public failure, rooted in deep-seated shame. Mostly shame that I’m not good enough.
But I am. And so are you.
If you think you might have Binge Eating Disorder, take a look at the clinical definition that’s now part of the DSM-V.
- Recurrent episodes of binge eating occurring at least once a week for three months
- Eating a larger amount of food than would be considered “normal”
- Feeling out of control/unable to stop the binge episode
Binge eating episodes are also associated with three or more of the following:
- Eating until feeling uncomfortably full
- Eating large amounts of food when not physically hungry
- Eating much more rapidly than normal
- Eating alone out of embarrassment over quantity eaten
- Feeling disgusted, depressed, ashamed or guilty after overeating
I still have a long way to go; you can’t undo decades’ worth of bingeing overnight, but I have hope for the first time ever. I can do this, and I feel like I have to if I want to give Isla and Eli any kind of support or advice if they go through the same. And I sure as hell hope they don’t.
For more information on eating disorders, go here.
Stay in the light, friends.