Are gut issues ruining your body image?
“Body image” is the way you perceive, think and feel about your physical appearance and the way your body exists in the world. This could be more about the way you look or it can be about the way your body functions, including physical and mental capabilities, emotional regulation, social skills, etc.
Listen to The Gut Show episode on this topic on iTunes or Spotify, watch the video below, or continue reading to learn about how gut issues can affect body image.
Positive and negative body image
Body image can be considered positive or negative, or in terms I prefer even more “healthy” and “not so healthy”.
Positive, or healthy, body image refers to having a healthy and balanced perspective of your body and feeling comfortable and confident in your own skin. This doesn’t mean you love every single thing about your body or have no hard moments, but that overall the way you think about and see your body is in a kind and accepting way.
Negative, or not so healthy, body image refers to having a distorted, critical or unhappy view of your body, which can lead to feelings of self-consciousness, shame, and even body dysmorphia. This could include poor self talk and even forms of self harm, and will usually lead to isolation, holding yourself back from trying new things, and constant comparison to others.
It’s normal to fluctuate between positive and negative body image versus be in one static place with your body image - this is where awareness and connection to your body matters. It’s also normal to have positive body image and also desire changes or improvements to how your body exists, or have moments where a negative thought or comparison creep in.
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What’s the result of poor body image?
Negative body image can also manifest as an obsession with losing weight, gaining muscle, or achieving a certain physical appearance, which can lead to disordered eating or an eating disorder. These concerns can be driven by a need to conform to societal beauty standards and can be exacerbated by the constant exposure to idealized images in the media.
This type of comparison and discontentment with your body can also result in self harm, either in an attempt to change your body or as a form of punishment due to the frustration you have with your body not appearing or functioning like you desire for it to.
What’s the relationship between body image and chronic health conditions?
Individuals with chronic health conditions, including irritable bowel syndrome (IBS), may experience physical changes to their body as a result of their condition, such as weight gain or loss, scars, mobility issues, and bloating. These physical changes can affect your perception of your body, leading to feelings of self-consciousness, embarrassment, and even shame.
Individuals with chronic health conditions also experience changes to physical capabilities, such as difficulty with activities of daily living, exercise, sexual function, and the ability to digest foods properly. These changes can lead to feelings of frustration, disappointment, and a negative body image.
With IBS and other digestion conditions, symptoms can make you feel as though your body is broken or abnormal, because your body doesn’t seem to work like it’s supposed to. This can also like your body is working against you, which creates tension and strain on how you view your body.
Additionally, some with chronic health conditions also experience anxiety, depression, or other mental health issues, which can impact body image. For example, depression can lead to a lack of motivation to take care of yourself, which can lead to a negative body image.
It's important to note that chronic health conditions can also be accompanied by a lack of access to adequate medical care, and a lack of representation in media. This can further lead to feelings of isolation and invisibility, which also lead to negative body image.
For many, body image is most influenced by what they see around them. If you don’t see bodies like yours that are accepted, normalized, and celebrated… it can be hard to believe your body is good and okay to exist as it does. The same is true for how your body functions compared to others - it’s easy to feel abnormal when others seem to be living without the struggles you have in your own body.
It’s important to be aware of this, because knowing where your beliefs about your body are coming from will help you best address them to start shifting to more positive beliefs and thoughts.
How do you improve your body image?
There are several ways you can improve your body image, including:
Practice self-compassion.
This means being kind and understanding towards yourself, rather than constantly criticizing or judging yourself. This book is a great place to start for this!
Avoid comparing yourself to others.
This is so much easier said than done, but you can start by checking your thoughts when you are comparing and then redirecting yourself in the moment. Everyone's body is unique and it's important to focus on your own health and well-being, rather than comparing yourself to others. Reminders of this every day can be helpful.
Focus on the positive.
Instead of focusing on perceived flaws or imperfections, try to focus on the positive aspects of your body or the things you appreciate about your body, like your strength and capabilities. This is not meant to be a mask of your true thoughts about yourself, but a practice in holding space for both while giving the positive more of your focus.
Engage in regular physical activity.
Regular exercise can not only improve physical health, but also boost self-esteem and body image. Mind-body exercise can also deepen your connection to your body, which can help improve how you perceive your body. The goal is to make sure you are connecting to your body in a positive way, versus leading to more negative self-talk or comparison, so be mindful of the language used with the instruction you get.
Surround yourself with positive role models or those who look like you.
Surrounding yourself with people who have positive body image and those who look like you can serve as an inspiration and help to change your own negative thoughts and feelings. This isn’t meant to be another form of comparison, but instead to create more representation that helps you feel more seen and understood outside of your own life.
Get professional help.
If your body image is affecting your mental health and quality of life, seeking help from a therapist or counselor can be beneficial. They can help you navigate your current beliefs and thoughts about your body, figure out where the root of those are, and work through them in a way that works for you so you can change your body image with support.
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