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Post-Competition Eating Disorder

Näin kisojen jälkeen monella on vaikeuksia nälän tunteen hallinnan kanssa. Toiset tuntuvat pärjäävän helpommin ja toisilla taas on äärimmäisen rankkaa. Yksilökohtaiset erot korostuvat erityisesti tässä kohtaa, samoin kuin se kuinka kokenut kisaaja on kyseessä. Dieetti, varsinkin kisadieetti, on projekti jolla on selkeä päättymiskohta. Ihan terveydellisistäkin syistä sen on joskus päätyttävä. Tämän jälkeen jää monesti tyhjä olo, ja vailla päämäärää kontrolli katoaa helposti.

Päätin raapustaa tähän liittyvät ajatukset yhteen ja antaa lapselle nimen PCED, eli kavereiden kesken vaan Post-Competition Eating Disorder (kisojen jälkeinen syömishäiriö). Ai miksi? No siksi että on trendikästä keksiä erilaisia lyhenteitä, ja koska maailmassa ei näy loppua syömishäiriöille – enkä oikean pidä ajatuksesta jossa meidät kategorisoidaan saman diagnoosin alle normaalien syömishäiriöiden kanssa.

Syömis-sitä, häiriö-tätä

636231423218623866-2135327474_Eating Disorders Cover Image

Pakko sanoa että uusia diagnooseja tuntuu syntyvän vähän turhankin herkästi. En yhtään ihmettele jos kohta olisi syömishäiriö kumirenkaiden nakertamiselle, mutta tämmöisessä maailmassa eletään, ja jos huomataan että saman tyyppistä käyttäytymistä alkaa esiintyä joukolla ihmisiä niin se pitää jollakin tavalla luokitella ja lokeroida. Yhteisössä vallitsevat normit sitten määrittelevät yleensä sen katsotaanko sitä hyvällä vai pahalla, eli lähinnä tarvitseeko sitä hoitaa jotenkin. Lienee paikallaan todeta tässä kohtaa etten ole lääkäri, enkä psykologi, tai muukaan sen sortin asian tuntija, mutta samankaltaisuudet paistavat silmään ja niihin peilaten syntyi tämä teksti.

Post-Competition Eating Disorder – PCED

Post-Competition Eating Disorder, ei siis ole mikään virallinen termi vaan jotain minkä repäisin hatusta työnimeksi tälle tekstille. Tottahan toki näin raflaavalla häiriöllä pitää olla määritelmäkin ja se menee kutakuinkin näin: Kisojen jälkeinen syömishäiriö käsittää useita toistuvia syömisjaksoja, jolloin ruokaa, joka usein on myös epäterveellistä lähtökohtaisesti, ahdetaan suuria määriä, ilman että syömisjakson jälkeen pyritään saamaan syötyä ruokaa ulos (esim. oksentaminen). Syöminen menee usein yli kylläisyyspisteen, eikä siihen liity välttämättä edes varsinaista mielihalua kyseiseen ruokaan.

PCED:n lähisukulainen on BED, eli Binge Eating Disorder. Sillä on hyvin paljon samankaltaisia ominaisuusia, ja kyseinen diagnoosi sopisi hyvin kisojen jälkeiseen tilaan, MUTTA! BED:ssä ongelmat ovat vahvasti sosiaalisiin ja tunneperäisiin ongelmiin sidonnaisia. PCED:ssä laukaiseva tekijä on enemmänkin fysiologinen. Raja on silti musta-valkoinen, koska tunneperäiset syyt ruokkivat ennestään PCED:ä vielä kovemmin. Esimerkiksi: puolivuotta kisadieetillä, ja kovan työn tehnyt kisaaja epäonnistuu kisoissa ja jää pois eliminaatiokierroksella. Pettymys luo vahvan tunnetilan joka yhdessä fysiolokisen tarpeen kanssa ruokkia kehoa luo otollisen maaperän kunnon ahminnalle!

Tunnusmerkkejä

Mistä tietää onko tämän tyyppisen käyttäytymisen uhri? Yksilöllisiä eroja on aina, mutta yleisesti jos tunnistat seuraavia piirteitän niin voit huokaista helpotuksesta, et ole yksin. Tässä kohtaa oletuksena on että kisat on kisattu, ne muutamat vapaapäivät syönnin osalta on pidetty, ja pitäisi elää ”normaalisti”:

  • Pyrit pitämään kiinni kisakunnosta kynsin ja hampain.
  • Nälän tunne ei häviä millään, ja olet yrittänyt tukahduttaa sitä kaikella mahdollisella!
  • Syöminen lähtee lapasesta helposti ja päättyy vasta kun kaikki on tuhottu, vatsapystyssä ja ratkeamispisteessä.
  • Syöt asioita joita ei tee oikeastaan edes mieli.
  • Aloitat taas dieetin, kun huomaat peilikuvasi ettet pullahda enempää.
  • Syöt normaalia nopeammin ateriat.
  • Kaapeissa on jo valmiiksi ostettuna kuukausien ajalta kaikkea sitä mitä et saanut syödä, sillä seurauksella että nyt sitä sitten menee!
  • Jne..

Listaan mahtuisi vaikka kuinka monta kohtaa, mutta ehkä tästä saat jo idean. Varsinkin uusilla kisaajilla ydinajatus on monesti että saavutettu kunto pitäisi jollain ilveellä pystyä säilyttämään. Jos valmentajasi ei ole vielä sitä painottanut, niin sanotaan se vielä tässä: kisakunto on vain hetken huippusuoritus, pieni hetki joka voidaan mitata minuuteissa, hetki kun pitää näyttää mahdollisimman kovalta sen aikaa kun olet tuomarien arvioitavana. Tämä tila on keholle ääritila, joka ei missään muodossa ole terveellinen pitkällä juoksulla, ja jonka pysyvyyttä vastaan keho taistelee kaikin keinoin. Samoista fysiologisista syistä nälkä ei tule katoamaan vielä pitkään aikaan, vaikka ahmisit mitä. Näistä kahdesta ajatuksesta kannattaa lähteä liikkeelle kun miettii mitä asialle voisi tehdä. Mitä alemmas rasvaprosentti on vedetty, sen kovempi homma on pitää homma kurissa.

Apukeinoja ahmimisen hallintaan

Jotta kirjoituksesta ehkä olisi jollekin  hyötyä ajattelin listat kylmän viileästi keinoja, ja ajatuksia joita olen itse soveltanut saman kaltaisina hetkinä. Mitään sen suurempaa feng shuita tai meditaatiota ei tarvitse harrastaa, ja asiat ovat ihan keittiöpsykologin tasolla – mutta joskus auttaa kun vaan näkee sen minkä tietää jo sanoiksi puettuna.

  • Poista kotoa jääkaapista, pakastimesta, kuivakaapeista, lokerikoista, yms. kaikki epäterveellinen varsinkin sellaiset asiat joita ahmiessa normaalisti suosit. Harva haluaa ahmia täysjyväleipää ja parsakaalia. Niitä ei tarvitse loppuelämäsi ajaksi haudata, vaan idea on että vasta kun olet kunnolla palautunut on taas turvallista pitää kaapissa sellaisia asioita, mitkä tässä kohtaa voisivat johtaa ahmintaan.
  • Älä kulje nälkäisenä kahviloiden, kauppojen karkkihyllyjen sun muiden houkutusten keskellä! Jos tiedät että joku asia on sinulle vaikea vastustaa, niin välttele tilanteita joissa joudut kohtaamaan houkutukset.
  • Vältä ylimääräistä stressiä! Älä ylikuormita itseäsi ylitöillä, älä ota lisää projekteja vedettäväksi, älä tee vapaaehtoistyötä omien töidesi lisäksi, jne. Pidä asiat yksinkertaisina ja hallittavina. Pura stressiä liikuntaan, itsesi hemmotteluun, rentoutumiseen ja asioihin jotka saavat sinut tuntemaan olosi rentoutuneeksi. Tähän voisi lisätä myös, vältä negatiivisia ihmisiä. Sillä varsinkin fitnesslajien sirkushuvia tuntuu olevan kisaajien rebound -kuntojen ihmettely suureen ääneen.
  • Varmista että nukut tarpeeksi ja että unesi laatu on laadukasta! Väsyneenä mieli halajaa herkkuja kovemmin ja ahminta voi laueta jo pelkästään tästä.
  • Pidä kiinni ateriarytmistä! Syö 2-3 h välein, tarkoituksena ettei nälkä pääse niin kovaksi ettei sitä voi enää hallita. Ylimääräinen proteiinidrinkki tai pari päivässä ei varmasti tee niin paljon pahaa kuin kokonainen täytekakku iltapalaksi.
  • Syö korostetun hitaasti! Pureskele ruoka huolella ja maistele kunnolla ennen nielaisua. Älä ahda suuta täyteen kerralla, vaan ota pieniä palasia yksitellen.
  • Juo hieman suullisten välissä. Näin pitkität ateriaa, ja täytät samalla vatsalaukkua nesteellä ja kehon kylläisyyssignaalit saavat aikaa toimia.
  • Ruuan hitaampi imeytyminen voi olla hyödyllistä tässä asiassa. Kokeile syödä hitaasti imeytyviä, kuitupitoisia ravintoaineita. Varmista että saat hyvää rasvaa jokaisella aterialla, joka hidastaa ruoka-aineiden imeytymistä ennestään.
  • Varo jouten oloa ja tylsistymistä. Tiedätkö tilanteen kun olet kotona, eikä ole mitään tekemistä, telkkarista ei tule mitään mielekästä eikä muutenkaan ole järjellistä puuhasteltavaa. Menet jääkaapille katsomaan olisiko siellä jotain syötävää, vaikka sinulla ei edes ole nälkä.
  • Syö kasviksia ja vihanneksia paljon!
  • Kun tarve ahmia kuitenkin iskee, kokeile hallita tilannetta vielä näillä:
    • Keksi jotain tekemistä ennen syömistä: ”Putsaan tiskipöydän ja keittiön pinnat ennen kuin otan herkkuja”. Monesti ajatuksien kääntäminen muualle katkaisee tarpeen syömiselle.
    • Tee itsesi kanssa sopimus: syön ensin jotain terveellistä, esimerkiksi ruisleivän juustolla ja kinkulla, tai proteiinivanukkaan, ja jos sen jälkeen vielä tekee mieli niin sitten vasta syön.
    • Koita viivyttää tarvetta ahmintaan. Kokeilen ensin pidättäytyä minuutin ajan, seuraavalla kerralla kaksi minuuttia, sitten kolme, jne. Tarve ahmia voi mennä yllättäen ohitse.

20170521_160049

Noin, varmasti ns. itsestään selvyyksiä monelle. Ei se teoriassa vaikeaa olekkaan ja olotilat helpottuvat aikanaan. Ellei sitten kehity niitä tunneperäisiä solmuja, joiden avaaminen onkin ammattilaisten asia. Sanotaan vaikka että olkaa tarkkoina oman kehonkuvanne muuttumisen kanssa, ja tällä tarkoitan sitä mikä mielikuva teillä on pääkopan sisällä! Ironisesti hieman hymyilyttää kirjoittaa tätä Kreetan lämmössä, herkuista notkuvien buffet -pöytien äärestä. Ehkä tämä olikin vain muistutus itselle! Lämmintä kesän alkua sinne Suomeenkin!

 

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