Posts Tagged ‘healing’

Body Image and Self-Compassion

June 1st, 2016 at 11:28 am by timigustafson

“Nothing tastes as good as skinny feels,” the iconic supermodel Kate Moss once famously said, presumably suggesting that no indulgence is worth the damage it does to a slim figure. Being slim, of course, is the unquestioned standard of beauty and health set by the media and respective industries. It is also a cause for widespread body dissatisfaction, eating disorders, and low self-esteem that often develop in childhood and affect people of all ages, especially women.

Studies have shown that being considered overweight by oneself or others can lead to an array of emotional disturbances, including clinical depression. These effects likely worsen when contrary body images are idealized.

Women, in particular, tend to share their weight concerns with others, which often reinforces the negative views they already have of themselves, says Dr. Susan Krauss Whitbourne, a professor of psychological and brain sciences at the University of Massachusetts Amherst. When women get together and have a “fat talk,” their feelings of guilt and failure become ever more aggravated, and it gets even harder to overcome obstacles. Engaging in conversations about body imperfections has often a contagious effect, Whitbourne warns, and should better be avoided.

A more constructive approach would be what some have coined “self-compassion.” Being compassionate with oneself and others means to realize that suffering, failure and imperfection are part of our shared human experience, says Dr. Kristin Neff, a psychology professor at the University of Texas, Austin, and well-known expert on the subject.

“Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings,” she explains the concept.

That doesn’t mean that self-compassionate people give themselves an easy way out. Self-compassion is not to be confused with self-pity or self-indulgence where anything goes. It’s not even about lifting up your self-esteem, Neff says. It’s about self-clarity, about developing a better sense of what is real and what is possible.

Failings are more acceptable when they are not denied or covered up because of shame. By dealing openly with inevitable shortcomings, a self-compassionate person can become more resilient and able to overcome hurdles in the future.

For example, studies have found that women with disturbed body images who listened to audiotapes on self-compassion judged their appearance less harshly over time and developed attitudes that were more constructive in terms of weight management.

A lot of people have to relearn to love themselves, if they ever did. For someone who was subjected to constant scrutiny and criticism as a child or who never experienced unconditional love, compassionate self-acceptance can be hard to practice.

But it can be learned, step by step, according to Deepak Chopra, the prominent wellness guru. By following certain exercises of compassionate self-love and self-acceptance, he says, a new self-image can emerge that is healing and empowering. Such a transformation may take some time, but the benefits can be immeasurable.

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Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.

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The Many Health Benefits of a Good Belly Laugh

November 11th, 2012 at 8:14 am by timigustafson

It feels good to laugh once in a while. Everyone knows that. But laughter as a health-promoting exercise is not as widely practiced, despite of the fact that scientists have long known about the healing effects of good humor.

In his best-selling book, “Anatomy of an Illness as Perceived by the Patient” (W.W. Norton & Co., 1979), Norman Cousins describes his own recovery from a life-threatening disease, which he credits in large parts to laughter.

What at first sounds like a good story – man cures himself by watching funny movies – is in fact an account of what scientists call the “natural recuperative mechanism” of the body, a.k.a. “homeostatic response,” meaning that the body is able to heal itself and return to a state of normalcy from injuries suffered at a time of illness.

Of course, proper medical care can support and accelerate the natural healing process, but recovery almost always also depends on the body’s own defense mechanisms. Among these defenses is the patient’s state of mind. In Cousins’ case, it seemed that a positive attitude and specifically a great sense of humor helped him muster the inner resources needed to overcome his ailments.

This, obviously, is a dramatic and rare example of the potential benefits of positive thinking. More common are reports that laughter has helped ease pain and suffering, not just the mental but also the physical kind. A recent study conducted at the University of Oxford, England, found that belly laughs caused the body to release endorphins, which act like opiates by inducing emotional calm and enhancing an overall sense of well-being.

During my internship as a clinical dietitian, I observed these effects more than once. I distinctly remember one occasion around Mardi Gras when a nurse dressed up in a clown costume tried her best to cheer up patients, some of whom were desperately ill. That night, the nursing staff reported having dispensed significantly less pain medication than on other days. The laughter in response to the nurse’s performance worked just like a painkiller.

Even if you are not seriously ill but just feel a bit run down, laughing can be good medicine for you, says R. Morgan Griffin who writes for WebMD. We change physiologically when we laugh, she says, our blood pressure goes up and we breathe faster, sending more oxygen through our system – “like a mild workout.” Laughing may actually offer similar benefits as physical exercise.

Other possible side effects of laughter include stress relief, sounder sleep, better blood sugar regulation and strengthening of the immune system.

As plausible as some of these claims about the health benefits of laughter may sound, it is hard to prove any of them scientifically, warns Dr. Robert R. Provine, professor of psychology and neuroscience at the University of Maryland, Baltimore and author of “Laughter: A Scientific Investigation.” It’s difficult to determine cause and effect when it comes to understanding what laughter actually does, he says in an interview with WebMD. “But we all know that laughing, being with friends and family, and being happy can make us feel better and give us a boost – even though studies may not show why,” he concludes.

P.S. If you liked this article, you may also enjoy watching the movie “Patch Adams” (1998) with Robin Williams, which is based on the true story of a medical student trying to improve hospital patients’ quality of life through humor.

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog, “Food and Health with Timi Gustafson R.D.”, and at amazon.com. You can follow Timi on Twitter and on Facebook.

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About timigustafson

Timi Gustafson, RD, LDN, FAND is a registered dietitian, health counselor, book author, syndicated newspaper columnist and blogger. She lectures on nutrition and healthy living to audiences worldwide. She is the founder and president of Solstice Publications LLC, a publishing company specializing in health and lifestyle education. Timi completed her Clinical Dietetic Internship at the University of California Medical Center, San Francisco. She is a Fellow of the Academy of Nutrition and Dietetics, an active member of the Washington State Dietetic Association, a member of the Diabetes Care and Education, Healthy Aging, Vegetarian Nutrition and the Sports, Cardiovascular and Wellness Nutrition practice groups. For more information, please visit http://www.timigustafson.com

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