How to identify healthy media messages that can help harbour self acceptance and compassion.
Having written about identifying unhelpful media for helping on your journey to ditch diet culture, and protect yourself from a shit storm of dieting onslaught I think it would also be helpful to identify some pointers for identifying health positive media. It’s not all doom and gloom; there is a growing amount of people championing self acceptance, a holistic attitude to health and body positivity.
If you’re considering swapping your magazine subscription, or clearing up your social media feeds then here’s a list of how to identify health positive media that will help and encourage you to be healthy and well without a one size fits all model.
- They encourage self acceptance:
Media that helps and encourages us to love ourselves can only be good. When we say “they love themselves” about someone it can be an insult for arrogance, but loving yourself doesn’t need to equate to arrogance. In order to love ourselves we need to first accept ourselves – so if your magazine or social media feed is encouraging you on a journey of self acceptance then it’s a winner. Keep that live.
- Encourages a healthy balanced lifestyle
By encouraging balance in our lives, for as unsensational as that is to sell, a harmony can be reached with ourselves, our bodies and our health. Some things you may do in your life may be technically unhealthy, however, often there are worse thing you could d be doing so, is the odd cigarette really the worst thing in the world? Or is a bit of cake really going to make you unhealthy?Balance isn’t about eating high sugar high fat food all the time. It also isn’t eating a restrictive diet of just mange-tout on Mondays, or carb free Fridays. I just made that up, but I wouldn’t be surprised if it existed somewhere. It’s about eating healthy food and having some balance in your life so that cake isn’t stressful, you’re not panicking at a buffet and you’re not eating the whole pack of biscuits with the TV each night because you’re swearing you’ll never eat them again. By allowing all foods, regardless of nutrition content allows for a more balanced and healthy outlook and relationship with food.
- Advises being inclusive of all food groups
A lot of diets cut out food groups. No grains, no carbs, no sugars… the list keeps on going. Some diets include only eating one food group, fruit for example on a restrictive fruitarian diet. Unfortunately, yes that exists.Nutritionally, excluding any food group can lead to being malnourished, physically and emotionally. Sometimes we need a piece of chocolate for comfort, or a hot drink can be soothing. Discarding any food group only furthers a disharmony in your relationship between yourself, your body and your food.
So yes, if you like cake then cake has a place in your diet just as all the other stuff like grains, carbs, veg, protein.
- Gives the power to you over your priorities
With our health, it is largely in our hands when it comes to eating. However, a lot of media will try to tell you what you ought to be eating or not eating. They’ll try to encourage that your priority should be weight loss, or abs, or building muscle. That isn’t for everyone and in fact, a media outlet that gives the power to you to define your own goals and your own priorities is empowering – and you wanna keep that live too.Why let some editor in an office living a completely different life to you define what your values and priorities with you health ought to be? We’re all different and we all have different lives – what is important for one person may be the bottom of the list for another. Therefore, media that helps you identify what you want by asking questions to prompt considering it can be helpful, but if they’re guiding you in the direction of their own priorities then shut that shit up!
- Comes from a place of non-judgmentalness
When we’re learning to be self-compassionate the last thing we need is judgements from others infiltrating the good vibes. It can be extremely difficult to develop self-compassion and shut the nagging self-deprecating voice in our heads up. Therefore, it is important to surround ourselves with media and messages that come from a place of non-judgementalness. This stance in approaching not only ourselves, but others as well, can really harbour compassion not only for ourselves but for others.It’s a great lesson to learn to not be judgmental but being surrounded by judgmental media can only lengthen and challenge our journey towards being non-judgemental. It can be hard to identify judgement words, but basically emotionally loaded ways of describing can help sum them up. Lazy or stupid for example are quite harsh judgement words, and when they’re used to describe someone or ourselves can be quite damaging.
How to identify unhelpful media messages for body image and dieting.
Health and fitness advice is everywhere. You could read all day every day and reach no consensus on how to best eat and exercise for your health. There are entire businesses that rely on our need to transform ourselves in search of an elusive sense of happiness and ease in life. The TV is full of programmes showcasing different diets, including crash diets and their success stories. Advertisements bombard us with how their product will help us shape up as if we’re all too shaped down. That’s before we’ve even delved into the unfiltered and unedited online world.
Sometimes media outlets and their messages can be a bit of a trickster, packaging themselves as having our best interests at heart but really the underlying tone of the messages can ultimately make us feel a bit shit about ourselves. This only serves to fuel the diet and fitness industry because why would we be so desperate to spend our money on their products if we were satisfied with ourselves and our lives?
There are some ways to identify unhealthy media for your diet and lifestyle, even if they have ‘Health” in the title and pictures of 6-packs throughout their content. Below are 5 red flags that mark out the shit I should ignore from the shit I should really take on board, and get this, remain balanced.
- They’re sure that you need to change in order to be happy.
You can’t be too comfortable with yourself. You just can’t because if you were then how would magazines be a leading monthly seller? Unhealthy media assumes that you’re unhappy with yourself, and if you’re not it will give you reason to be unhappy with yourself. Then they’ll tell you how to change in order to not be unhappy with yourself. Of course it will seem like a simple and decent plan, but of course it fuels a cycle to keep you coming back for more like a crack addicted mouse chasing its next hit in a lab.
- They have astounding “life changing” promises.
If the author of the media is promising to change your life phenomenally then tread with caution. There is no one solution to all of life’s problems; they are too complex and varied. Being a certain weight, size or body shape also won’t make everything in your life easier, smoother and happier. You won’t breeze through life just because you’re a size 10. Life doesn’t work like that. Your boss will still be annoying. Your landlord will still be difficult and your overdraft won’t pay itself off.
- They ensures that if you didn’t want XYZ before, you do now…
They will tell you what you want in life. If you didn’t want what is being prescribed before you do now. This can sway you away from what really matters in your own life and values to what someone thinks you need or ought to want. Abs is a big one, with ab workouts and cheat sheets everywhere. To be honest, maintaining my health is more important to me than abs.
- They’re judgement loaded
A classic lines includes, ‘if i can you can too’, and buzz words are: lazy, should, ought, and why not? If someone is self-righteous about upholding their lifestyle regime, as if anyone who doesn’t isn’t seeing the light yet and are stupid because of it, then that’s pretty unhelpful. Health is different for different people.
- Just because someone is following a particular plan and another person isn’t doesn’t make one better than the other. Greedy, pig, and lazy are also unhelpful contexts within which to frame anyone and their habits or behaviour.
- You feel shit after reading it and you didn’t before you started.
I noticed this in particular with an image that circulated around Insta earlier in January. People who had achieved a level of self acceptance about their bodies were upset and feeling pretty damn shit about themselves. If you have a level of acceptance before reading or seeing something, then afterwards you’re finding yourself self-doubting yourself then put that shit down. Right. Now.You don’t need that shit in your life. Unless you’re feeling empowered to be healthy, I mean genuinely healthy not washboard abs super woman “healthy” then it’s likely not useful for you.
If you really do feel that you need help with your weight for health reasons, a qualified health professional is best equipped to help you out. Check credentials and go for dietitian or registered nutritionists as these are the only regulated nutrition professionals by government standards. There will be a post about this at some point.
The vegan diet has gained immense popularity. A dietary lifestyle that once seemed extreme, picky and difficult to cater for has become one of the hottest topics in heath and nutrition right now. There is an onslaught of persuasive vegan media, vegan critics have gained more of a louder voice, and with tenacity the campaign is really quite intense.
Let’s be clear. I’m not anti-vegan. I am an omnivore and I’m not a passionate meat eater either. I don’t eat much meat and vegan cook books make up the majority of my collection. I am however concerned with some of the veganism claims floating around that are based on pseudo-science, skewed claims and the judgements that scoff at anyone who isn’t following a vegan diet because we’re so unenlightened and stupid for not seeing the light.
A lot of the momentum for veganism was gained on social media; social media influencers have a massive power over our health and well-being choices (Byrne et al, 2017). This is important in relation to influencing public health amongst the general population with influencers often having more impact than traditional advertising campaigns. It seems that fruit and veg finally have some momentum to compete with food manufacturers. One study found that 41% of participants agreed that social media influencers motivated them to make healthier food choices sometimes, and for 32% of participants the motivation to eat healthier overall (Byrne et al, 2017). This news could only be bloody brilliant right? Finally, we have an effective way of influencing the nation’s diet for the better?
Uhhhmmm, not always. There is a downside to the influence of social media trendsetters. A big proportion of influencers are not qualified dietitians or nutritionists (Byrne et al, 2017), which is important when misleading nutritional information is being shared (Byrne et al, 2017). This makes the dietary choices they’re recommending potentially health damaging as they advocate choices such as gluten-free as a healthier choice for those without coeliac disease, and diets that can include eliminating whole food groups and lead to nutritional deficiency (Byrne et al, 2017).
I’m not saying you can’t have a complete diet whilst being vegan, but you do need to spend effort covering all of your bases to prevent malnourishment (Cramer et al, 2017). A main and legitimate concern for those following a vegan diet is bone health over time. Insufficient intakes of calcium, vitamin D, Vitamin B12, zinc and n-3 fatty acids can lead to a higher chance of developing osteoporosis and fractures (mangano and tucker, 2017).
I have many burning questions about veganism which I will be exploring in a series of posts including topics such as:
- The role of supplements
- Maintaining bone health in the long run
- Whether vegan really is the healthiest option
- Where pseudo-claims are coming from
- Whether the reason for being motivated to follow a vegan diet affects compliance over time
- Endurance training
- Environmental impact of diet and lifestyle choices
- Eating disorders and veganism
- Mood and veganism
Let’s go on a journey of discovery and see what science says about veganism. If you have any specific topics you’d like to read about you can comment or email me at firstname.lastname@example.org
Ciao for now.
Byrne, E., Kearney, J. & MacEvilly, C. (2017) The role of influencer marketing and social influencers in public health. Proceedings of Nutrition Society. 76(OCE3) .
Cramer, H., Kessler, C.S., Sundberg, T., Leach, M.J., Schumann, D., Adams, J. & Lauche, R. (2017) Characteristics of americans choosing vegetarian and vegan diets for health reasons. Journal of Nutrition Education and Behaviour. 49(7) pp.561-567.
Mangano, K.M. & Tucker, K.L. (2017) Bone health and vegan diets. In: Mariotti, F. (ed.) Vegetarian and Plant-Based Diets in Health and Disease Prevention. (1st) London: Academic Press. pp.315-327.