Gentle Self-Care After a Purge
Written by Briana Mancha MS, RDN, CEDS
Navigating recovery from an eating disorder is challenging, especially after experiencing a purge. After a purge, the body is in a state of distress, dealing with the impact of lost fluids, electrolytes, and the effects of stomach acid on the digestive system and oral health. These gentle steps can help protect your physical and mental well-being.
Remember, recovery is not a linear process and harm reduction tools can be beneficial. Even during a recovery journey, purges can continue to happen and it doesn’t signify a “relapse” or “failure.” It's important to be patient and compassionate with yourself.
Disclaimer: This content is for informational purposes only and is not intended to replace medical advice, diagnosis, or treatment. If you are struggling with an eating disorder or related health concerns, please consult a qualified healthcare professional, such as a doctor, therapist, or registered dietitian, for personalized guidance and support. If you need immediate help, reach out to a medical provider or a crisis support resource in your area.
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1. Rinse Your Mouth with Water
After a purge, the instinct might be to brush your teeth immediately to clean away the taste and sensation. However, this can cause oral damage. The stomach acid brought up during purging can weaken tooth enamel, and brushing right away can cause more damage. Instead, rinse your mouth with water to neutralize the acids. For added protection, mix a bit of baking soda into the water; this will further help reduce acidity and protect your enamel.
2. Hydrate with Electrolytes
Purging can lead to fluid and electrolyte loss, which can result in dehydration and imbalances that affect overall health. After a purge, replenishing lost fluids and electrolytes is crucial. Drink 8-12 ounces of an electrolyte beverage that contains glucose. This helps restore the body's fluid balance and prevent dehydration. Here are a few options to restore fluid and electrolytes.
Pickleball Cocktail (use this link to get a 10% discount through our Fullscript account)
3. Nourish
It's essential to support your gut health and overall nutrition after a purge. While it might feel difficult, try to eat something gentle. Foods like bananas, rice, applesauce, and toast (often referred to as the BRAT diet) can be easier on your stomach. They provide essential nutrients and help soothe your digestive system. Work with a dietitian to plan safe food options ahead of time.
4. Rest and Relax
The body needs time to heal and recover. Avoid engaging in physical activity for at least 24 hours after purging. This period of rest allows the body to conserve energy and stabilize electrolyte shifts and heart rate. Try to engage in relaxing activities such as reading, listening to calming music, or practicing gentle breathing exercises to support your recovery.
5. Practice Self-Compassion with Positive Affirmations
Mental health is just as crucial as physical recovery. After a purge, feelings of guilt and shame can be overwhelming. Practicing self-compassion and using positive affirmations like "I am doing the best I can to take care of my body", or "I am worthy of love and care" can be supportive. Work with a dietitian or therapist to create affirmations that resonate with you.
Incorporating these self-care steps into your recovery routine can help you regain strength and maintain well-being. Be kind to yourself and remember that recovery is a journey that requires patience and compassion. Your body and mind deserve gentle care as you navigate this path to healing.