When Healthy Becomes Harmful: How to Identify Unhealthy Eating and Exercise Habits

Shanthi Appelo, MS, RD

Today | 4 min read

Key Takeaways

Rigid “clean‑eating” or obsessive tracking can turn healthy habits into orthorexia‑type disorders, causing fatigue, digestive problems and anxiety.
Overtraining without adequate rest may lead to chronic fatigue, injuries and overtraining syndrome; rest and recovery are essential parts of any exercise plan.
Social‑media health trends often exaggerate “more is better”; listen to your body, enjoy food without labeling it “good” or “bad” and seek professional help if habits cause distress.

We’re constantly told to eat clean, move more and be the healthiest version of ourselves. On the surface, these seem like positive messages — and they generally are, as a healthy diet and regular exercise are keys to unlocking a long, healthy life and staving off chronic conditions.

Eating nutritious foods and exercising regularly are important elements of a balanced lifestyle, but when the pursuit of health becomes rigid or extreme, those same habits can quietly start doing harm.

When eating “healthy” goes too far

Eating nutrient-dense foods is not the problem. These foods are an important part of good health. The concern arises when eating becomes rigid or obsessive. Even foods slapped with “clean,” “natural” and “superfood” labels still have calories and can impact digestion, hormones and mental health when consumed without regard for hunger, fullness or flexibility. When the focus shifts from nourishment to constant monitoring to stay within strict food rules, people may experience discomfort, guilt and a growing disconnect from hunger and fullness cues.

This rigid focus on eating “right” is often how patterns associated with orthorexia nervosa begin to take shape. Although not formally recognized in the Diagnostic and Statistical Manual DSM-5 TR, orthorexia nervosa is considered to be an eating disorder in which a person obsesses over proper or healthful eating.

The same dynamic can happen with movement. Exercise supports physical and mental health, but rest is an essential partner. Sleep and recovery promotes muscle repair and growth and energy replenishment. Pushing the body without adequate rest can lead to chronic fatigue, injuries, burnout and hormone disruption. Mentally, it can create anxiety around missing workouts or feeling undeserving of food if one hasn’t “earned it” by exercising that day.

When this problem becomes more severe, it may develop into overtraining syndrome (OTS), a condition that occurs when exercise frequency or intensity exceeds the body’s ability to recover.

Signs of compulsive eating and exercise habits

It’s not always obvious when healthy behaviors cross into unhealthy territory. Many warning signs are subtle and often praised by diet culture. Some indicators may include:

Physical signs:

Persistent fatigue or soreness
Muscle pain and stiffness
Digestive issues like bloating or discomfort
Poor sleep
Unexpected weight loss or weight gain

Mental/behavioral signs and indicators:

Anxiety
Obsessively tracking calories, macronutrients, steps, etc.
Tying one’s self-worth to exercise or food choices
An extreme focus on “clean eating”
Compulsively checking ingredient lists and nutrition labels
Fear of eating outside of the home
An inability to eat anything aside from specific foods one deems “healthy”
Planning life around workouts or meals
Exercising even when sick or injured

If these patterns feel familiar it may indicate a need to be more flexible and compassionate about a person’s relationship with food or movement.

When healthy eating becomes restrictive

One of the trickiest parts of overeating “healthy” foods is that it often starts with restriction.

When foods receive an off-limits label, people tend to overconsume the foods they deem healthy. Completely avoiding bread, sweets or restaurant meals, then eating large quantities of fruits, vegetables and low-calorie alternatives to feel full or “safe” is one example.

This habit can involve the restriction of the amount and variety of foods eaten, making malnutrition possible. Restriction doesn’t always mean eating very little — it can also mean limiting variety, pleasure and spontaneity. A balanced approach to dieting should include nourishment and enjoyment.

The influence of social media trends

Social media often amplifies the idea that more is always better – more protein, more steps, more supplements, more optimization.

What works for an influencer — who may have a team, sponsorships, filters or undisclosed struggles themselves — may not be healthy or sustainable for others. Online advice is best approached with skeptical curiosity and viewed as inspiration or entertainment, not a prescription.

Finding balance

Finding balance and moderating involves listening to the body. That might mean:

Resting when needed
Enjoying foods without labeling them as “good” or “bad”
Moving in ways that feel supportive or conducive to one’s lifestyle, not punishing or like a chore
Letting health serve one’s life, not dominate it

If healthy habits turn into intense feelings of anxiety and exhaustion, and lead to restriction, talking to a professional can be helpful. Blue Cross Blue Shield of Michigan and Blue Care Network can help members find an in-network mental health professional by calling behavioral health access lines listed below:

PPO: Behavioral Health Access Line | 1-800-762-2382

A free and confidential resource that’s just a call away when you need immediate support. Behavioral health professionals answer, 24/7.

HMO: Behavioral Health Access Line | 1-800-482-5982

Connect with a behavioral health clinician if you need help finding a mental health or substance use provider.

Behavioral health clinicians are available for routine assistance from 8 a.m. to 5 p.m., Monday through Friday. For urgent concerns after hours, clinicians are also available 24 hours a day, seven days a week.

Shanthi Appelö is a registered dietitian and health and wellness spokesperson at Blue Cross Blue Shield of Michigan. For more health tips and information, visit AHealthierMichigan.org.

Image: Getty Images

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