According to the World Health Organization (WHO), unhealthy eating patterns and lack of physical activity are the main global health risk factors. Increased production of processed foods, rapid urbanization and unhealthy lifestyles make you vulnerable to various types of health problems, such as diabetes, heart disease, and cancer. Starting a healthy lifestyle can keep you from these health risks.

A healthy lifestyle is a long-term commitment with overall health benefits for your body and life. Improved physical, mental and emotional health will help improve the quality of your life and bring positive influence to the people around you.

Application of a Healthy Lifestyle

Implementing a healthy lifestyle needs to be adjusted to your age, gender, physical activity level, health conditions, and even your eating habits. The results will also vary, you cannot run or expect the same lifestyle changes as someone whose body condition or health is different from yours, for example following an idol model or actor.

Here are some ways to start a healthy lifestyle that you can immediately implement and make new habits or routines.

Know your body’s health status and make a treatment appointment if needed.

Do an annual check (medical check-up) that you may not have done or rarely do and also check the list of vaccinations that must be obtained. Some types of vaccinations are given more than once with a special schedule. Immediately make an appointment with a doctor if the results of routine health checks indicate abnormalities or there are vaccinations that must be done.

Know your body mass index (BMI) and measure your waist circumference to check if there are risk factors for diseases, such as obesity. You can do this in conjunction with routine checks. Also recognize your level of physical activity, for example how much activity is done in a week and what kind of intensity. By knowing the physical condition and health of your body, you can determine the next step of a healthy lifestyle change that is appropriate to do. Discuss with your doctor about the types of activities and eating patterns recommended for your condition.

Fixing your diet or diet and stopping bad habits.

Start keeping a diary that lists what foods you consume every day. Yes, that includes fried foods that you consume while waiting for the train schedule, for example. Make it without having any judgment. Remember, you do this to find out what needs to be changed from the old diet. You can’t switch to a healthy lifestyle if you don’t know any old habits that need to be removed or maintained. Discuss with your doctor and a nutritionist about the type, amount of food intake, and other dietary tips you need.

Increase physical activity and manage stress.

Adults are advised to set aside at least two and a half hours per week for aerobic activities (eg walking and running) with moderate intensity. Or you can set aside an hour and 15 minutes a week to do high-intensity aerobic activities, plus muscle strengthening activities, such as push-ups and sit-ups, at least two days a week. Make a calendar of physical activity and weekly targets that are flexible, realistic, and fun.

Maintaining mental health is also included in a healthy lifestyle. Tuck in activities like yoga and meditation to deal with stress. Determine ways or activities that you can do when stress and emotions strike, for example by running up and down stairs or staying quietly in the toilet to refocus. Breathing exercises not only remind you to be grateful but also re-evaluate the perspectives and decisions that need to be taken. Remember the positive things that happen in life and you will realize how many things you have achieved or have.

Improve sleep.

Make a regular sleep schedule. Try your device, computer or television to die at least two hours before the specified bedtime. Heavy exercise before bedtime is also not recommended. You can take a warm bath and drink a cup of tea to relax your body and mind, which helps you get to sleep quickly. Do not underestimate sleep disturbance, immediately see a doctor to get the appropriate treatment, if you have trouble sleeping.

Improve relationships with people around you.

Lifestyle changes are not just about diet and exercise, social interactions with those around you also contribute to your mental and emotional health. You do not need to equate all aspects of your life with your neighbors or friends, but you still need to take the time to socialize, both virtually and face to face. Improving relationships with others will provide comfort for each party. However, if you find it difficult to socialize, or if you are in an unhealthy relationship, then you need to seek help immediately. Your doctor will help you find out the source of the problem and how to overcome it.

Expand also do activities that stimulate brain creativity with those around you. The goodness of this activity began as a child coupled with formal education that was mutually supportive. According to neurologists, doing activities like this will have more effect on overall brain and body health than computer games that are played individually.

Although it is difficult to turn away from old habits, you need to realize that by making a healthy lifestyle a new habit, the risk of various diseases will also be reduced, including chronic diseases. Physical appearance improves, mental health is maintained, and your energy increases.

A healthy lifestyle also increases your chances of living longer. A study shows that the habit of walking for at least 30 minutes every day can reduce the risk of dying at an early age significantly. So what are you waiting for? Do not delay continuing to change your old lifestyle to a healthy lifestyle.

Occasional overeating is a natural thing, for example when there is a celebration or when gathering with friends. However, if done continuously, overeating can indicate binge eating disorder. If left unchecked, this condition can adversely affect health.

Binge eating disorder is an eating disorder characterized by guilt and discomfort after overeating, and this is done repeatedly.

In the long run, binge eating disorder will not only interfere with physical health, but also cause anxiety, depression, and increase insecurity.

Causes of Binge Eating Disorder

Binge eating disorder usually occurs in adolescence to young adulthood. Eating disorders are more common in women than men.

The cause of the occurrence of binge eating disorder is not known with certainty. However, a study states that this eating disorder can be genetically inherited. Therefore, someone is more at risk of suffering from binge eating disorder if they have parents or siblings who experience this disorder.

In addition, negative feelings and dissatisfaction with body shape and weight, excessive dietary behavior, emotional trauma, depression, and anxiety disorders can also trigger this disorder.

Step Diagnosis of Binge Eating Disorder

As a first step, the doctor will ask questions about complaints experienced by patients and their lifestyle. After that, the doctor will conduct an examination to detect whether there are diseases or medical conditions that cause this disorder.

Your doctor may also check liver function, electrolytes, and digestive enzyme levels if you suspect complications due to eating disorders. Furthermore, patients suspected of having binge eating disorder can be referred to a psychologist or psychiatrist.

Based on the diagnosis guide to psychiatric disorders, there are several diagnostic criteria for binge eating disorder. Three or more of the criteria below must be met to diagnose someone suffering from binge eating disorder. These criteria include:

• Eat very fast
• Eat until you feel very full and the stomach feels uncomfortable
• Eat in large quantities even though you don’t feel hungry
• Eating alone because you feel embarrassed or guilty
• Don’t like yourself

The severity of this disorder can be mild, moderate, to severe. A person can experience 1-3 episodes of disturbance every week for 3 months. However, if the disorder is severe, sufferers can experience 14 episodes of the disorder each week.

Unlike people with bulimia nervosa, binge eating disorder sufferers don’t vomit up food, take laxatives, or exercise excessively to cover up the guilt from overeating.

People with this disorder can return to eating normally or limit food intake after overeating. However, excessive dieting can actually trigger a recurrence of binge eating episodes.

Treatment Options for Treating Binge Eating Disorder

The main purpose of handling binge eating disorder is to stop excessive eating habits, adopt a healthy eating pattern, and overcome complications that have arisen due to binge eating, such as obesity.

In addition, treatment methods are also used to overcome psychological problems, among others, by increasing the patient’s confidence and eliminate the sufferer’s negative thoughts about him.

The following are some of the most common therapeutic methods used to treat binge eating disorders:
1. Cognitive behavioral therapy

Cognitive behavioral therapy is the most commonly performed method and is believed to be the most effective way to deal with this disorder. Through this therapy, a psychologist or psychiatrist tries to analyze the relationship between negative thoughts that arise with eating behavior.

After the analysis is done, the psychologist or psychiatrist will determine the best treatment strategy to change the overeating behavior experienced by people with binge eating disorder.

Usually, sufferers will be trained to deal with fear or anxiety gradually until self-confidence appears. That way, patients are expected to be able to provide a positive response to conditions that can trigger it to overeat.

2. Interpersonal therapy (interpersonal psychotherapy)

This therapy is considered as a mechanism to overcome personal problems that have not been completed, such as grief, family conflict, or problems in the social environment.

The goal of interpersonal therapy is to find and recognize specific things related to overeating behavior and arrange treatment steps according to the cause. This therapy is generally carried out for 12-16 weeks.

Interpersonal therapy is considered effective for people with binge eating disorder who have low self confidence or have poor communication skills.

3. Dialectical behavioral therapy

This type of behavioral therapy is done when binge eating disorder appears as a form of emotional reaction to something that is incapable of being faced by sufferers.

Therefore, dialectical behavioral therapy aims to enable sufferers to better manage their emotions when facing problems. However, this therapy has not been proven to be more effective than cognitive or interpersonal behavioral therapy.

4. Weight management

Negative thoughts and feelings due to body weight that is not ideal or not as desired often triggers binge eating disorder. Therefore, people with this disorder are advised to undergo weight management.

This method can be done by exercising regularly and setting a healthy diet. Weight management can be done with the help of nutrition specialists and sports medicine specialists.

5. Medicines

Anticonvulsant drugs, antidepressants, lisdexamfetamine dimesylate, and orlistat can be used to treat this eating disorder. These drugs are given based on a psychiatrist’s prescription.

Besides being able to relieve the urge to overeat, these drugs can also reduce complaints caused by mental disorders, such as depression or anxiety disorders.

Steps to Prevent Binge Eating Disorder

The following are some steps you can take to overcome or avoid binge eating disorder:

• Never skip breakfast, because this will further increase your appetite at lunch or dinner.
• Apply a healthy diet by eating foods high in protein and healthy fats, and increasing consumption of fruits and vegetables.
• Inadequate sleep and rest, because of lack of sleep will make your eating patterns become irregular.
• Routine exercise to maintain ideal body weight, increase confidence in body shape, and foster a positive mindset.
• Reduce stress, for example by meditation or mindfulness techniques, to control your eating behavior and help you love yourself more.
• Record your daily eating patterns in a diary to make it easier for you to evaluate eating behavior and detect whether there is a relationship between mood or certain events with eating behavior.
• Talk about eating disorders that you experience with family or close friends, so you can get emotional support to recover from the disorder.

Not all overeating behavior is a sign of binge eating disorder.