Published SKATING Magazine Article: Navigating Social Media - Tips for Promoting Positive Body Image and Food Beliefs

Written by Dana Sivak, MS, RDN, LDN, CSSD; Adena Neglia, MS, RDN, CDN; Carrie Aprik, MS, RDN, LDN, CSSD (SKATING Magazine, Feb-March 2024 Issue)

On average, teens spend 6-8 hours a day exploring social media sites.1 A safe space for some, and a toxic space for others, social media’s role in our lives continues to evolve and grow, while we are left to react to its algorithm-influenced posts, decide which communities we connect with, and navigate its impact on our personal beliefs, thoughts, and feelings. 

Social media “influencers” wield immense power in swaying their followers' desires and beliefs. While they are mainly marketing agents for selling products and/or services, they may also share information on topics they have never had formal training in, such as exercise, nutrition, medical conditions, etc. As viewers, it is important to recognize the difference between credible and misleading content.

Social media platforms are flooded with misinformation (false facts) and disinformation (intentional deceit). Exposure to such posts or videos profoundly influences how we develop character, set boundaries, interact with others, and perceive ourselves and our bodies.1

Social Media’s Impact on Body Image

Body image can be defined as the perception of self, based on one’s physical appearance. It is no secret that self-comparison to others can be damaging to self-esteem, but frequent exposure to the “ideal” body through “fitspo” and/or “thinspiration” influencers wearing minimal clothing is unavoidable as you open your social media platforms. Furthermore, these perceived body “ideals” may not correlate to the body of an athlete. Research shows that images on social media can increase one’s feelings of inadequacy, and even brief exposure to provocative images can increase levels of body dissatisfaction, feelings of shame, depression, and lower self-esteem for all genders.1

Social Media’s Impact on Food Beliefs

Influencers may appear to promote health and wellness, but often celebrate “diet culture” by advocating for eating less or following fad diets, promoting certain foods or supplements, and/or exercising in an unbalanced way. These posts, often sponsored, can be misleading, as the messages shared tend to differ from the evidence-based facts and sustainable best-practices qualified experts may recommend.

How to Keep Your Social Media Experience Positive

We can keep our social media experience positive by limiting our exposure to harmful messages and images by being selective of the accounts we follow. Here are 5 ways to create a more positive social media experience for yourself:

1. Social media detox – Remove any accounts from your feeds that are sources of misinformation, disinformation, or have financial incentive for selling food ideas/products. Not sure if an account is worth removing? Reflect on how your body feels when you are engaging with social media. Notice your heart rate, muscle tension, changes to your stress levels, and any negative self-talk while you read and scroll. Pay attention to when your thoughts lead to “should” statements, such as, “I should look like this” or “I should be doing that too” when browsing your feeds.2 If you are a parent or coach, consider doing a detox challenge with your athletes!

2. Diversify your account – Follow accounts that align with your values, celebrate body diversity, and highlight cultures from different parts of the world. 

3. Include your other interests –  Follow accounts that cater to a variety of your interests such as music, sports, travel, nature, animals, literature, culinary arts, crafts, etc. Taking the time to seek out these different categories will edit the algorithms, thus affecting future posts you may see.

4. Set boundaries – Set a limit to how much time you spend on social media and how often you check it each day. Research has shown that even 30 minutes of social media use can disrupt concentration and contribute to mental fatigue, thereby decreasing athletic performance.3 Silencing notifications during training times and/or peak moments in your day where you find yourself drawn to using your phone may help decrease sport-related anxiety.4 If you find yourself still clicking on a social media app without notifications, consider deleting the app for a set period of hours or days per week.

5. Influencer vs. Professional Accounts – A reminder that the blue check marks on verified accounts do not indicate the professionalism or accuracy of information shared. Consider following health experts and/or organizations in various fields that can promote positive self-image, relationship with food, mental health, and well-balanced/inclusive meal ideas.  For well-educated and certified professionals in nutrition, seek accounts that include the RD, RDN, and/or CSSD title after their names vs “nutritionists”. For certified professionals in the mental health space, consider those that have PhD, PsyD, or MD degrees associated with their LPC, LSW, LPC, or CMPC credentials.

Regardless if you are a parent, coach, and/or skater, we can all be affected by the difficulties that coincide with navigating our personal social media platforms. Using the power of technology to our advantage requires a better understanding of how to use them for their intended, beneficial purpose. Taking these precautions and appropriate measures on a daily basis can ensure these platforms create a more positive than negative impact on our lives. 

References:

1. Darpinian, S., Sterling, W., & Aggarwal, S. (2022). Under the Influence of Social Media. In raising body positive teens: A parent’s guide to diet-free living, exercise, and body image (pp. 161-178). Jessica Kingsley Publishers.

2. Nast C. How to Find Support If Social Media Is Hurting Your Mental Health. SELF. Published May 10, 2022. https://www.self.com/story/social-media-mental-health-support

3. Fortes, Leonardo S., et al. Effect of exposure time to smartphone apps on passing decision-making in male soccer athletes. Psych of Sport and Exercise. 2019;44:35-41. 

https://doi.org/10.1016/j.psychsport.2019.05.001.

1. Encel K, Mesagno C, Brown H. Facebook use and its relationship with sport anxiety. J Sports Sci. 2017 Apr;35(8):756-761. doi: 10.1080/02640414.2016.1186817.