Recovery Story: Disordered Eating and Exercise

Exercise is good for you, right? We’ve all had it drilled in to us from a young age that regular exercise, along with eating healthily, are the foundations of good health. And even if you don’t get drawn in by the fad Internet trends and magazine articles, there’s a general perception that the more exercise, the better. And what’s more, it leaves you feeling good, accomplished and refreshed.

But it’s a fine line between enjoying exercise for the right reasons, and finding yourself a slave to compulsions. It’s one I have trodden on the wrong side of one too many times, and an illness I don’t feel there is enough awareness around.

If you’re struggling with your relationship with food and exercise, know someone who is, or want to educate yourself more on this condition, I hope this article can help you.  

My Journey with Disordered Exercise

I’ve loved sport since I was little. I grew up swimming competitively, but my love for moving my body went much deeper than the enjoyment I got from structured training. I loved running round the school field at playtime, going on long walks in the summer, and trying all the niche outdoor activities there are out there.

In my late teens, I developed anorexia. For me, I don’t think the main ‘goal’ was around being thin, but more so feeling in control and feeling accomplished. At a time in my life when things were beginning to feel a bit overwhelming (studying for A-Levels, looking to start university), controlling what I ate felt like a safety blanket. I had also reduced the amount of sport I did during this time to focus on studying, and reducing my calorie intake seemed to satisfy my competitiveness, and well as giving me some of the same ‘this makes me feel healthy’ benefits I was used to getting from sport.

Obviously, anorexia did none of those things. It made me mentally and physically exhausted. I sought help from SYEDA as well as outpatient hospital care. After a few months, I was eating more and my weight improved to the ‘healthy’ range. I was discharged from the hospital, and went back to doing the sport I loved. Everything was sorted.

In many ways, this was when the problem started.

To an outsider, I looked to be eating well. But I was also exercising a lot. I started triathlon at university, and although I genuinely loved it, I quickly developed a compulsion to train, and my relationship with food and exercise became messily intertwined. I trained at a high level at university, and unfortunately my situation wasn’t uncommon. Studies have suggested up to 45% of female and 19% of male athletes of mixed abilities struggle with disordered eating [1] and numbers could well be higher, particularly with males where physical symptoms can be harder to spot, and where sadly there often is more of a stigma. Endurance sports such as running, cycling and triathlon where there is a misconception that lighter = faster, and aesthetic sports such as dancing have the highest levels.

It took me many years to get to a better place with my relationship with food and exercise. Initially, breaking from my routine, reducing my exercise and eating more / different food filled me with immense guilt and a lack of control. But over time, I started to see how much better I felt in myself, and how many new experiences this was allowing me to enjoy.

I felt keeping such rigidity around my food and exercise was giving me control and a sense of achievement, but once I started to break the cycle, I could see this was not the case. The freedom I felt in being able to eat what I wanted irrespective of how much exercise I had done topped any emotion anorexia had ever given me. The happiness and contentment I began to feel with my life in general was greater than I could’ve possibly imaged.

RED-s – Have You Heard of it?

RED-s stands for Relative Energy Deficiency in Sport. It was previously called the ‘Female Athlete Triad’, commonly diagnosed by low energy availability, low bone density, and missing periods, caused by using more energy to exercise than is being eaten. This term was replaced by RED-s as the condition is not specific to females. Males can suffer from RED-s too. There are two types – intentional, and unintentional.

For physically active people (and this can mean anything from going to the gym every now and again to being an elite athlete) who also struggle with disordered eating, intentional RED-s is the term used. This may include people who are using exercise to control their weight, who feel compelled to exercise as a means of control (similar to how they may control their food intake), or who seek to loose / control their weight for apparent performance or aesthetic gains. I struggled with intentional RED-s for several years as used exercise as my currency for ‘allowing’ myself to eat and as a crutch for my self-worth.

My mental outlook with food and exercise then began to improve. A large part of this was, I think, a complete change in scene and lifestyle, and finding enjoyment in other activities and the company of other people. I learnt more about RED-s, and became more aware of what it was taking away from me. My energy for day-to-day life, my chances of having children in the future, my bone strength (I was diagnosed with osteopenia on a DEXA scan), my GI function, my longevity and injury-resilience in sport (which I now felt able to enjoy for the right reasons, without the compulsive and dependant behaviours).

I was then struggling with unintentional RED-s. I was no longer purposely restricting my food intake, I wasn’t exercising compulsively, and I felt mentally at peace with how I felt around food and exercise. But my body was not at the same point. I still had no menstrual cycle, had very low hormone levels, and struggled with other symptoms such as poor GI health, hair loss and frequent injury.

Recovering from any form of RED-s is extremely difficult. There is no set blueprint and everyone’s recovery needs are different. Generally, it’s a mixture of increasing calorie intake, reducing exercise and reducing general stress. It can feel frustrating, disheartening and never-ending, you can find yourself thinking ‘why am I still struggling’ on repeat, but you can get there.

My 9 Top Tips for Someone Recovering from Disordered Eating and Exercise

1.     You need to break the cycle. I know this feels so uncomfortable, but while you still cling on to your disordered behaviours around food and exercise, your health isn’t going to improve. It gets easier. After a few times challenging a disordered behaviour, the guilt lessens, and you start to feel proud of yourself and see your progress for what it really is – progress towards a happier, healthier you.

2.     Focus on you. I think there are two sides to this. One – ignore all the misinformation out there. A lot of what we see on social media, screens or in magazines isn’t fully true, is a very brief snapshot in time, or is coming from someone who themselves may not be healthy. Even in outlets we may think of as ‘more reputable’ such as sports magazines, I see time and time again articles including training routines which an athlete may only hit for a couple of weeks a year in lead up to a race, or feature images which show an athlete with a (often edited) build that they do not have all year round. And two – don’t compare yourself to others. I probably found this harder than point one. I found myself constantly judging myself for how much more I was eating than others around me, or for how my body was different. But we all have different metabolic needs and natural, healthy body types. It’s really difficult, but try your best to focus on you.

3.     Celebrate progress. Recovery can be a long old road, and undoubtedly there will be bumps along the way. Don’t expect everything to get sorted – physically or mentally – overnight. Acknowledging you want to change is a massive first step, so first of all take pride in this! Give yourself credit for every behaviour you challenge and every symptom you feel improving, and be kind to yourself if sometimes things don’t go to plan. You will get back on track. And sometimes it’s easy to forget just how far you’ve come.

4.     Food is fuel. It can take a pretty big mind shift to start seeing food as something that allows you to do things you love, instead of seeing it as something that has to be earned. In relation to exercise, it’s really important to develop a mentality of ‘this food allows me to exercise which I enjoy’, rather than ‘I have to exercise to eat.’

5.     Redefine a ‘healthy lifestyle’ on your terms. Even away from some of the more extreme internet diets and routines, there’s a widely accepted view of a ‘healthy lifestyle’ – lots of fruit and veg, regular exercise, little processed food. Especially during recovery, but also as a physically active person, it’s important to recognise your needs will be different. I find I need to eat a lot more times a day than most people, and carbs, fats and protein make up more of my plate than fruit and veg. I’ll eat when I’m hungry (something which can be quite hard to recognise initially) even if this is between planned mealtimes. I found this crucial in my recovery to avoid mini ‘starvation phases’ throughout the day, despite snacking getting a bit of a bad press generally (most nutritionists advise 3 meals and 3 snacks a day for a normal healthy person – you may need more if you’re recovering, or if you’re physically active!). Making sure you’re not excluding any food group – fats, proteins and carbs – is key, and potentially decreasing fibre and prioritising more energy dense foods such as adding oil dressings, nut butters etc can really help your body reach a place where it feels safe.

6.     Cherish other things. For many of us, exercise may be part of our routine, something we have enjoyed since a young age, or a big part of our social lives. Even without the disordered element, it can feel uncomfortable to change our exercise habits. But this is crucial in order to recover and get true, untainted joy from exercise. Replace exercise with other things that bring you joy. For me, this involved art, reading, and writing … something which has led to me being able to write posts like this one! Learn the language, play the instrument, stroke your pet. There are so many things to enjoy in life and they’re out there for you to embrace.

7.     When you’re physically healthy, mental recovery becomes easier. When our bodies are in a starvation state, our moods are lower and our thinking more rigid. This makes challenging disordered thoughts even more difficult. I was honestly shocked my how much clearer I felt able to think once I began eating more. It was as if I was beginning to see the world in colour again, and it became easier to expel my disordered thoughts.

8.     BMI is not a good gauge of health. Especially not for physically active people. Firstly, an eating disorder or disordered exercise habits are not reliant upon your weight. You do not need to be underweight to have an eating disorder. It’s about your mental attitude towards food (and exercise). But secondly, physically, you can be in a state of energy deficiency despite having a ‘healthy’ BMI. This is especially common in athletes (of all abilities) who may have greater muscle mass than the average person, but is something for everyone to note. Our bodies all have their own natural ‘set-points’ and metabolic needs, which simply cannot be summarised by a generic BMI chart or nutritional guidelines. I found my natural set point and nutritional needs are much higher than guidelines would assume. (Note – I really advise against monitoring weight and food intake, but just wanted to include this as an example that we’re all unique!)

9.     Being recovered will feel better than you can imagine. Recovery can feel incredibly hard. Initially, once I started eating more, I felt extremely hungry, and worried I would eat and gain weight indefinitely. Your body adapts, and after a while, you naturally begin to align again. I couldn’t believe how many symptoms I had come to accept improved when my relationship with food and exercised got better – GI issues, hair loss, low mood. When you’ve been struggling with disordered eating and exercise, it can be difficult to imagine ever finding enjoyment in simple things again. Going for a walk and icecream, without thinking about counting steps, or tracking the calories in the icecream. But as you recover, you find it easier and easier to find untainted pleasure in these things, and that propels you forward with even more motivation. You begin to see again how beautiful life can be.

 You Can Recover.

I began struggling with disordered eating and exercise eight years ago. Only in the past year would I say I have begun to feel ‘fully recovered’, physically and mentally. That isn’t to say I never struggle, but I feel able to squish disordered thoughts before they really bother me.

I enjoy the sport I do, and through every step of my recovery, have got more and more pleasure from it. I’m a competitive triathlete, and have won World and National Age Group medals – something I would have never been able to do had I not made progress with my disordered eating and exercise. Although I train often, I don’t feel the dependency on exercise that I once did, and I feel able to enjoy my food regardless. It’s a place I never thought I’d be able to get to, but a freedom I am thankful for every day.

By reading this (rather long!) article, you’ve shown you want to improve your relationship with food and exercise. That’s an incredible first step! You can recover and become a happier, healthier version of yourself.

Reference List:

[1] Eating disorders in athletes: overview of prevalence, risk factors and recommendations for prevention and treatment - PubMed

ARFID vs Picky Eating: What’s the Difference?

Many children – and adults – go through phases of being selective about food. But sometimes restrictive eating goes beyond typical “picky eating”. One condition that can cause significant food avoidance is Avoidant/Restrictive Food Intake Disorder (ARFID).

Understanding the difference between ARFID vs picky eating can help parents, carers, and professionals recognise when someone may need additional support.

What is ARFID?

Avoidant/Restrictive Food Intake Disorder (ARFID) is a relatively new eating disorder that was formally recognised in 2013.

People with ARFID avoid certain foods or food groups, or significantly restrict how much they eat. Unlike many other eating disorders, ARFID is not linked to concerns about body weight, body shape, or appearance.

Instead, the restriction usually occurs for other reasons, such as sensory sensitivities, fear of negative food experiences, or a lack of interest in eating.

ARFID is often described as an “umbrella term” because it can include several different types of eating difficulties, which may overlap and often occur at the same time.

1. Sensory Sensitivity

Some people with ARFID avoid foods because of their texture, taste, smell, or appearance. These sensory differences can make unfamiliar foods feel overwhelming or unsafe.

As a result, individuals may rely on a small number of familiar foods and strongly prefer specific brands or food presentations.

2. Fear After Bad Past Experiences

For some individuals, ARFID develops after a scary or uncomfortable experience with food, such as choking, vomiting, or having an allergic reaction.

They may avoid foods that remind them of that experience, or become anxious about eating in general.

3. Lack of Interest in Eating

Some people with ARFID have low appetite or limited interest in food. They may rarely feel hungry, feel full very quickly, or see eating as a chore.

In busy daily life, they may even forget to eat altogether.

ARFID vs Picky Eating

ARFID is a psychiatric disorder, so it’s important to understand how it differs from typical picky eating.

Many individuals with ARFID have underlying biological traits, such as sensory sensitivities or anxiety around food. Initially, avoiding certain foods may feel like a logical or protective response. Over time, however, these patterns can become deeply ingrained and very difficult to change.

Normal Picky Eating in Children

From around six months of age, children begin learning to eat a wide range of foods. Personality plays a role in how adventurous someone is with food, and some level of selectivity is completely normal.

In fact, most children go through a phase called food neophobia.

The Neophobic Stage

Food neophobia refers to a stage where children are hesitant or fearful about trying new foods. They may refuse foods based on appearance, saying things like “it looks wrong”.

This stage often begins around two years old. Parents might notice a child suddenly refusing foods they previously enjoyed or rejecting foods due to small details, such as:

• Spots on a banana

• A broken biscuit

• Food touching on the plate

For most children, this stage naturally resolves by around age five.

However, for some individuals the pattern of avoidance persists and becomes more extreme. When restrictive eating continues into later childhood or adulthood and is linked to deeper biological or psychological factors, it may indicate ARFID rather than typical picky eating.

When Does Picky Eating Become ARFID?

From a clinical perspective, selective eating may be considered ARFID rather than picky eating when it begins to have a significant impact on health or daily life.

This may include:

Nutritional or Growth Concerns

• Nutritional deficiencies

• Being underweight

• Slowed or limited growth in height

• Delayed physical development or puberty

Significant Impact on Daily Life

• Avoiding social events involving food

• Difficulty attending school, work, or social activities

• Anxiety around meals or eating environments

When restrictive eating begins to affect physical health, emotional wellbeing, or social participation, professional assessment may be needed.

Signs of ARFID to Look Out For

ARFID can present in many different ways, and individuals may experience several overlapping factors that influence their eating.

Some common signs include:

A Very Limited Range of Foods

Many individuals with ARFID eat fewer than ten foods and find it extremely difficult to try new ones.

Foods may share similar sensory properties such as:

• Texture

• Appearance

• Smell

• Temperature

Strong brand preferences are also common, for example only eating one specific brand of chicken nuggets.

Difficulty Eating Socially

People with ARFID may struggle to eat in different environments or settings, even when familiar foods are available.

Sensitivity to the Eating Environment

Eating can become stressful if the environment feels overwhelming. This might include:

• Loud noise levels

• The smell of other foods

• Being around others while they eat

Strong Reactions to New Foods

The presence of unfamiliar foods can trigger a disgust response, which may include:

• Gagging

• Retching

• Intense anxiety

• Leaving the table

Avoidance After Negative Food Experiences

Some individuals suddenly stop eating certain foods after experiences such as choking, vomiting, or feeling ill after eating.

Fear-Based Food Avoidance

Concerns about contamination or food safety may also lead to increasing restriction.

These patterns may develop gradually, with foods slowly disappearing from the diet, or they may appear suddenly, following a negative food experience.

Why ARFID Is Different From Other Eating Disorders

One of the key differences between ARFID and other eating disorders is the underlying motivation.

In conditions such as anorexia nervosa or bulimia, food restriction is usually related to concerns about body weight or shape.

With ARFID, however, food avoidance is typically driven by:

• Sensory sensitivities

• Fear of negative experiences with food

• Low interest in eating

Understanding these differences is crucial for providing the right kind of support.

Supporting Professionals to Understand ARFID

Because ARFID often overlaps with neurodivergent traits, recognising and supporting individuals effectively requires specialist knowledge.

That’s why we’re proud to launch a new online course on Neurodivergence and Eating Disorders, developed in partnership with the South Yorkshire ICB.

This training helps professionals:

• Recognise diverse eating disorder presentations such as ARFID

• Understand how neurodivergent traits can affect eating

• Provide more neuroaffirmative and inclusive support

📩 For more information, sign up to our newsletter:
https://mailchi.mp/07ce53be03c8/professionals-mailing-list

Eating Disorders Don’t Exist on a Calendar: Why We Should Be Shining a Light on Community All Year Round

We asked our CEO, Alana Wilde, for her reflections on Eating Disorders Awareness Week - here’s what she had to say:

As CEO of South Yorkshire Eating Disorder Association, I’m reminded every day that eating disorders don’t follow awareness weeks, funding cycles, or convenient timelines.

They show up quietly - in GP waiting rooms, in classrooms, in workplaces, and behind closed doors. And they don’t disappear when the spotlight moves on.

Awareness campaigns like Eating Disorders Awareness Week are vital. They start conversations, reduce stigma, and encourage people to reach out. We’re incredibly grateful to have been able to partner with BEAT, and with the other agencies in the REDCAN network, colleagues in the NHS, and with local businesses and charities this year as part of our EDAW campaign. But, real recovery is built in the everyday moments between those campaigns - in consistent support, continued motivation, and trusted relationships. And what we know is that communities that understand eating disorders, and who know how to hold space for people in recovery, are vital.

Community matters because recovery rarely happens in isolation.

It happens when someone finds a space where they feel seen rather than judged. When families can access guidance without waiting for a crisis. When professionals across health, education, and voluntary sectors work together, instead of in silos. And when we recognise that eating disorders rarely exist in isolation, or as a response to desiring a particular body shape or size; they are deeply connected to social context, identity, trauma, and belonging.

What we see on the ground is clear:

·       Demand for community-based support continues to grow

·       Involving those with lived experience is essential in shaping an effective service

·       Stigma and shame around eating disorders persist and can lead to people struggling in secret.

If we only talk about eating disorders during designated moments in the calendar, we risk reinforcing the idea that support is temporary too.

Instead, we need to keep focus on eating disorders, in conversations with policymakers, with employers, with educators, with health care professionals, and in our work in, and with, communities. This will ensure that not only does support remain available, but that people know how to access it, and how to identify when they, or a friend, colleague, or loved one might need it.

At its heart, this is about compassion and continuity.

Because, for the people and families affected by eating disorders, recovery is not a campaign - it’s a journey that unfolds over months and years. Our responsibility at SYEDA is to walk alongside them, not just when the spotlight shines, but long after.

We’re committed to keeping the conversation, and the support, going all year round.

Eating Disorder Prevention Is a Community Issue - Why Collaboration Matters

It’s Eating Disorders Awareness Week, and the theme this year is community. And it couldn’t be more important.

Eating disorders don’t develop in isolation. They emerge within cultures - within classrooms, peer groups, families, online spaces and wider systems. That means prevention cannot sit in just one place either. It must be shared.

That’s why partnerships like the one between South Yorkshire Eating Disorders Association (SYEDA) and The Body Happy Organisation matter so much, and it’s one we’re really proud of.

Prevention Is Stronger When Work Together

SYEDA brings deep clinical knowledge, lived experience insight and frontline expertise in supporting individuals and families affected by eating disorders.

The Body Happy Organisation works upstream - supporting schools to build cultures of body respect, strengthen media literacy, and develop children’s resilience before harmful beliefs take root.

When health and education work together, we create something more powerful than either could alone:

·       Early conversations that reduce stigma

·       Classrooms that challenge weight-based teasing and body shame

·       Children who can critically question harmful messages

·       Adults who feel more confident responding compassionately

Prevention is not a single lesson, it’s a cultural shift.

Why This Matters in Primary Schools

Research shows children can internalise weight stigma and body-based bias from a very young age. By the time they reach Upper Key Stage 2, many are already navigating appearance pressures, social comparison and online influence.

Through this partnership, schools across South Yorkshire can access our Interactive Digital Body Happy Workshop for Years 5 and 6 free of charge via SYEDA.

This workshop helps pupils to:

·       Understand what body respect means

·       Develop critical thinking around media messages

·       Practise kinder self-talk

·       Learn how to support others

It’s not about focusing on eating disorders directly. It’s about building foundations that protect wellbeing.

Community Means Shared Responsibility

Eating disorder prevention isn’t just the work of clinicians, teachers or parents. It’s shared work – and a shared responsibility. Powerful things can happen when non-profits and charities collaborate, when schools make space for these urgent conversations and work, when young people are trusted with big ideas and when health and education stop operating in silos. This is when prevention becomes possible.

If you’re a South Yorkshire school leader and would like to access the workshop through SYEDA, sign up via the button below. Prevention starts earlier than we think – and it starts together.

Knowing Where To Turn When A Loved One Is Struggling With Their Relationship With Food.

When someone you love is struggling with their relationship with food, it can feel overwhelming to know how to help. This case study explores the emotional, practical, and relational challenges a parent might face when supporting a loved one through food-related struggles and, most importantly, how knowing where to turn can make a meaningful difference. By understanding available support options, you can move from feeling helpless to feeling informed, empowered, and ready to help.

Treading on Eggshells Participant Case Study: 

You always think it's not going to happen to you, but when my daughter was in her second year at university, she came home for Christmas and she was visibly significantly thinner. She acknowledged “Mum, you know, I know I am thinner”, but I don't think I realised when she first said it how important it was that she had the courage to say that to me. It is hard to know where to begin a conversation, and I think the more I went on to read about or talk about eating disorders, the more I realised that how you talk to a person who is struggling with their eating is absolutely key. 

The anxiety that my daughter was experiencing when she came home for that Christmas was really, really hard because so much of Christmas is about food. We ended up having quite a few buffets so that my daughter could have the food that she was comfortable with having, and I could actually see that she was having something. I had to trust her because she went back to university, but I was very blessed that there were other people around and at that point to talk to in my workplace.

I was very scared because the fact that she wasn't living at home was difficult and I just wanted to make it right. I think that was quite an overwhelming feeling for me, needing to know what to do. So I did in fact speak to a colleague at work first who had lived experience herself. She very kindly agreed to meet me and my daughter, and that was a really good starting point. Having a starting point became a very important thing for me, and knowing where to turn. 

Ultimately, I knew that it had to be my daughter that got better for herself, but I was also not sure that she knew how to do that either. Because of the nature of eating disorders, it was all consuming and I could see how she struggled with what was happening inside her head really, as much as anything.

One of the best things for me was the Treading on Eggshells course that SYEDA runs. Being able to come along and meet with other parents who were experiencing similar things, and to have the reassurance and the support of professionals who could give advice, was incredibly helpful. The other thing that I did, because my daughter was living away from home, was to call BEAT. They were really helpful and I thought their website was really good because it showed a geographical map display of where councillors were in all the different areas of the UK, and I did find somebody who was just the right kind of personality for my daughter. 

Very happily for me, my daughter did get over that situation. It probably took a year, and now, it’s easier to tread on eggshells without fear of crushing them.

A note from SYEDA: 

Our services are available to anyone supporting a loved one with an eating disorder who is registered with a GP in South Yorkshire, even if the person you are supporting is not currently accessing SYEDA’s services. All support services are provided free of charge.

If you would like to find out more about the support available, please get in touch or complete our online referral form. One of our Eating Disorders Practitioners will contact you to arrange an assessment. Please note that assessments are held for one person at a time, so a separate referral form should be completed for each individual who would like to receive support from SYEDA.