PRanzi by the sea, improvised dinners with friends, evening ice cream. Summeryou know, is the moment when the rhythms slow down and finally give ourselves something more. Also at the table. Yet precisely in the months that should be dedicated to relaxation and pleasure, it often happens to do The accounts with recurrent thoughts of the type “Should I really eat it?“Or again”Will I not exaggerate with food? “
It is not uncommon, in fact, that the pleasure of the table is accompanied by a subtle but persistent sense of guilt, As if an ice cream or a portion of pasta outside became a test bench not only for their physical shape, but also for their “value”. A dynamic that creates fertile ground for self -criticism.
How to change course? Rethinking, first of all, the way we tend to interpret the food.
Food as an emotional experience
“THE’nutrition is deeply connected to the emotional sphere and summer, with its greater social exposure and changes in habits, can bring out fragility and insecurities – explains the doctor Martina Migliore. Psychotherapist and director of training in Serenis, online platform for mental and physical health. – Many people They tend to live food as a meter of measurement of their self -discipline. Indulge in something “not expected” can bring out emotions like anxiety, fault or inadequacy, undermining mental well -being ».
Food and guilt: because summer is more at risk
«The pleasure of food – typical of moments of summer conviviality – can clash with an internalized body ideal, often unrealistic, which pushes many people a rigidly check your diet – The psychotherapist continues. – The result is one dichotomy between desire and dutybetween enjoying an ice cream on the beach and the fear of “having exaggerated”. This contrast can generate guilt, especially if you are used to living the relationship with food in terms of control and deprivation».
How much does the myth of the costume test ‘weighs?
But if in summer there is a tendency to be much more severe in the judgment towards one’s body, it is perhaps even a bit for the notorious and deleterious one ‘Costume test’ of which you can still hear too often.
«It is a social construct that feeds the idea that the value of a person depends on his physical appearance, In particular in the summer months – confirms the best doctor. – this can trigger continuous comparisons And Severe judgments towards themselveseven considering the experiences and personal history of each of us ».
Food and guilt: how to get out of the spiral of judgment
«In order not to feed these thoughts it is useful to learn to recognize the voice of the inner judge and question his claims: “Who has decided that my body must appear in a certain way to deserve the sea, the sun, the relaxation?”. Work oncar compassion, on listening to one’s authentic needs and respect for one’s body for what it is – not as it appears – it is a fundamental step for build a healthier body image. Psychotherapy can help a lot in this path ” – the best doctor says.
Which small daily strategies They can therefore be implemented, even on vacation, To recover a more peaceful relationship with food?
Food and guilt: useful advice
«One of the most effective strategies is that of Mindful Eatingthat is to say eat with awareness – suggests the expert. – This means taking time to listen to your bodyrecognize hunger and satiety, and observe how you feel before, during and after meals. Another useful habit is stop labeling food as “good” or “bad”but rather consider the overall balance of one’s diet. Also Give yourself the freedom to eat what you wantwithout judgment, it can help reduce the sense of guilt and bring the pleasure back to the center of the food experience ».
Listen to your body
Eating with awareness does not mean being rigid – also underlines Dr. Milena Frontini, biologist and nutritionist of Serenis: «Eating with pleasure is not a mistake. THE’Idea that you must always “compensate” something that has eaten It is a very widespread narrative, but harmful. In reality, health – physical and mental – is also built thanks to a balanced relationship with food, which includes the taste, variety and freedom of choice “. According to the nutritionist, it is important to listen to the signals of the body, but also learn to distinguish between real hunger and emotional hunger, Without judgments: «Sometimes we eat to feed us, other times to get better. And that’s okay: the key lies in recognize the need and respect it, with kindness».
Food and guilt: when the warning light can be
In some cases, however, the sense of guilt associated with food can be the spy of a real discomfort for which it is important to ask for help. The signals to be recognized? «The sense of guilt becomes an alarm bell When it is recurring, intense and accompanies other difficulties as rigid food restrictions, binged, obsessive thoughts on weight and body, O compensatory behavior, as well as in all those cases in which it prevents us from living a positive relational life – concludes the psychotherapist. – In these cases, the relationship with food stops being functional and becomes a source of emotional suffering. It is important to remember that it is not alone: Eating disorders and inconveniences related to the body image are much more common than you thinkand face them with the help of a professional can make a big difference in finding well -being and freedom ».
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