Do you remember your parents guilt-tripping you into hurrying up and finishing every last bite of your meal because children were starving in (insert the country) or that you were being wasteful by not chowing down every last morsel of food?
Although the intention behind it was good, I think we can all agree that it may have caused some of us to develop unhealthy eating habits.
Eating is fun because food has the unique ability to bring us joy and satisfaction. From indulging in our favorite comfort food to experiencing the flavors of different cuisines, eating is a truly pleasurable experience. However, in our fast-paced modern lives, we often find ourselves rushing through meals without genuinely savoring the moment.
This is where mindful eating can come into practice. Mindful eating encourages us to slow down, pay attention, and fully appreciate our food. It’s not just about what we eat but also how we eat. When we cultivate our awareness and presence during our meals, we can enhance our eating experience and nourish both our bodies and minds.
The Mind-Body Connection of Mindful Eating
Mindful eating is the act of intentionally bringing our attention to the present moment when we eat, engage with our senses, and fully experience the pleasure of each bite. It involves being aware of the colors, textures, smells, and tastes of our food, as well as the sensations in our bodies as we eat. It’s basically appreciating our present experience with food.
This practice also transforms our relationship with food by helping us better understand our hunger and fullness cues, making healthier choices, and developing a deeper appreciation for the nourishment that food provides.
Mindful eating is a similar principle to the Japanese practice of ‘Hara hachi bun me’ or ‘Hara hachi bu,’ which roughly translates to “eat until you are 80% full” or “eat until you are satisfied but not completely full.” It’s a cultural practice originating from the island of Okinawa, which is known for its population’s longevity and overall health.
Essentially, both concepts urge us to trust our body’s signals for food since only our bodies can tell what we truly need. But mindful eating goes beyond just the act of being present while eating; it also holds a scientific basis that sheds light on how it affects our body and mind.
Research has shown that mindful eating has led to greater psychological well-being as it increases pleasure and bodily satisfaction. There have also been literature reviews showing mindful eating as a helpful strategy to improve eating behaviors, reducing the risk of developing unhealthy habits like binge or emotional eating. Additionally, another study showed a link between mindful eating and having better blood glucose control, particularly in individuals with diabetes.
The science behind mindful eating reveals that it has nothing but positive effects on all aspects of our well-being. But for us to fully grasp this concept, let’s compare it to so-called “mindless eating.”
Mindful vs. Mindless Eating
Mindless eating is the opposite idea of mindful eating, and it’s associated with distracted eating habits, for example eating while working, driving, or watching a screen. When we detract our attention from our food, we fail to appreciate the overall meal experience. As a result, we don’t feel satisfied or full with our meals, resulting in overeating.
Another thing that can happen is that since we don’t fully appreciate the food we’re eating, it’s easy to give in to our emotions and use them as cues for eating or not eating. From that, it’s possible to develop habits like binge eating, emotional eating, and external eating, which can lead to obesity and other health complications.
So, if you often mindlessly eat large amounts of food where ‘your eyes are too big for your belly,’ you may find this tip from Psychologist Dr. Susan Albers helpful.
Albers, who wrote ‘Eat, Drink, and Be Mindful,’ suggests starting by leaving one bite behind on your plate, and once you are comfortable with leaving one bite behind, the next progress is leaving two bites on your plate.
Tips For Practicing Mindful Eating
Practicing portion control and mindful eating with an emphasis on being aware of our body’s signals for hunger and satiety is a helpful way to prevent excessive calorie intake. This is especially helpful for many midlife women considering it is around this stage in life when changes in the metabolism and hormonal fluctuations from perimenopause happen, making weight management more challenging.
Here are some tips on how you can start practicing mindful eating:
Take Your Time
Eating is not only an activity but also an experience, and we can’t appreciate the flavors of the food we’re consuming if we are distracted. Moreover, taking time to chew our food allows our digestive system to completely break down each food particle so our body can fully absorb the nutrients.
Listen To Your Body
The truth is sometimes, when we’re too busy with other things, we tend to overlook our body’s signals for hunger or fullness. As a result, we either consume more food than our body can take or eat past our supposed meal time. Both of these have long-term effects on our health. Our body knows our needs best, so we should also take time to listen to them when it needs us.
Eat Only Until Satisfied
As I mentioned, our body is made up of a variety of nerves, organs, and hormones. That’s why when we’re full, it automatically emits signals telling us that we’ve consumed enough food for our body. And so, it’s essential to be mindful of these indications to avoid overeating and discomfort from being overly full.
Establish Regular Eating Times and Places
Many people are unaware, but our body has an internal network of biological clocks, otherwise known as our circadian rhythm. It’s our body’s way of protecting our health by keeping our biological aspects in sync with the time or environment around us. It keeps us alert during the day, sleepy at night, and hungry during meals.
And because our body follows our circadian rhythm in schedules, it’s vital to follow them by listening to cues when our body needs to eat, sleep, or wake up. Otherwise, it will disrupt our rhythm and cause health problems. That includes set meal times.
Dining at set meal times influences our eating habits, metabolism, and digestion because our body alerts our digestive tract that it’s needed during these times of the day. In addition, eating regularly in designated eating places builds a habit that is easier for our body to follow and stick to. What’s more, if we always eat with others like our family or friends, it makes our eating experience even more satisfying.
Appreciate and Enjoy Each Bite
When we cultivate an appreciation and gratitude for the food we eat, it helps shift our mindset against rules and restrictions built by society on the idea of eating. As such, it allows us to see food as a source of nourishment and strength that our body needs and knows how to regulate through hunger and fullness cues.
As I said, eating is a pleasurable experience. It takes our palate on a tour of different cuisines, flavors, and textures, which releases our dopamine hormones, making us feel good. And that’s why we should take every opportunity to value and delight in each dish or bite of food we try.
Eat and Be in the Moment
There is no greater and simpler joy in life than eating. But the only way we can genuinely connect with the satisfying feeling that food brings is if we take the time to be present and savor our moments with it.
Remember, eating shouldn’t feel like a chore but an enjoyable experience for which we must always be grateful. So let’s embrace mindful eating by slowing down, relishing every delicious bite, and letting our mind and body absorb every nourishment food brings!
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