Striving for perfection can be toxic to your health, so take a softer approach in overcoming perfectionism – the outcome might surprise you, says health writer Louise Pyne
Words: Louise Pyne | Images: Shutterstock
Most of us would agree that social media is the epitome of unrealistic standards. Barely a day goes by without another “better yourself” wellness trend hijacking your feed. Whilst on the surface the content might seem harmless, instead of spring boarding inspirational healthy habits, the constant flood of images depicting perfection can leave you with rock-bottom self-esteem and dwindling motivation.
But what if becoming the most optimised version of yourself wasn’t all about 5am workouts, batch cooking bone broth and chugging back green shakes?
You might have the best healthy eating intentions, but we all have personal constraints when it comes to wellness – whether that’s time, money, family life or something else – and by working with what you can attain, rather than what you can’t, you’re more likely to set yourself up for success.
‘Something as simple as using the word ‘‘diet’’ can be detrimental,’ says nutritional therapist Julia Keller (youthfulleryou.com). ‘It sends people into panic mode, as they imagine themselves having to sacrifice foods that they love.’ There are long-term consequences, too; desperately clinging onto unattainable standards can leave you risking physical and mental burnout.
Enter the rise of “dirty wellness” which has become somewhat of a trend online. No, it’s not about doing muddy fitness challenges – unless that’s your thing! – but encompasses a less strict approach to health and wellness. It’s not striving for perfection and unrealistic goals but instead taking a more middle-of-the-road approach; not worrying if you end up having a bag of chips after a night out as long as the bulk of what you’re doing is in the right direction. And it’s replacing those impossibly picture-perfect reels and curated lifestyles, and any ambitions they foster in you, and having a more down-to-earth outlook, which will help to keep your habits on track without rocking your self-confidence. Here are some ways to incorporate “dirty wellness” into your life this year to take a slow and steady approach…
Become a food adventurer
Food should never be centred around deprivation and restrictive calorie counting. Nourishing your body with nutrient-dense food should be celebrated because there’s always something new to discover. ‘Become a “food adventurer” by trying a new food each week so that food becomes a source of fun and excitement, while also listening to how it makes your body feel,’ says Julia.
Never experimented with freekeh or rustled up a homemade batch of kimchi? Now’s the time to start expanding your culinary repertoire, not because it will make you thinner or prettier but because it will make you feel good from the inside out.
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Believe in balance
You’ve heard it time and time again, but the best diet blueprint to follow is an eating style that offers balance. What this means in reality is whatever is achievable for you. Think about micro healthy habits: small rituals you can factor into your day that offer a big impact cumulatively. It might be adding extra veg to your dinner or cutting down from four cups of coffee per day to three. The little wins really do add up.
‘Aim for an 80/20 rule. This means consuming 80 per cent of foods that are good for you and 20 per cent of foods that you simply enjoy. Experiment with new sources of protein and more colours and types of fruit and vegetables for maximum nutritional impact,’ suggests Julia.
If you normally have something sugary in the mid-afternoon slump, rather than ditching it altogether, swap it for something a bit healthier, such as a couple of squares of dark chocolate (70-80 per cent cacao) with a handful of nuts. The protein in the nuts will help to reduce the blood sugar spike. Or look for a keto-style bar containing erythritol that won’t spike your blood sugar at all.
Be kind to yourself
Dirty wellness is all about stepping away from rigid routines and giving yourself some wiggle room when it comes to wellness. There’s no need to feel guilty if you don’t roll out of bed and straight onto the yoga mat followed by a meditation session and listening to a mindful podcast all while the rest of the world is still asleep. Had a blowout takeaway for dinner last night? Don’t beat yourself up for it; recognise that there is no such thing as perfection. For example, if Deliveroo is the most used app on your phone but you’re worried about piling on the pounds, just re-think the way you’re doing takeaways. Lusting after a burger? Choose a no-bun patty with sweet potato baked chips over a double cheeseburger with French fries. Look for the healthier dishes on the menu and go high-protein, low-carb where possible.
‘You’re allowed to have occasional setbacks and moments of indulgence that might not necessarily serve you. Remember that blips are only temporary and then move on. Be proud of how far you’ve come and celebrate every time you make a good decision for your body,’ says Julia.
