Research conducted by Harvard Medical School (2011) suggests when we eat without being mindful of how we’re eating and paying attention to the food, flavors, colors, aroma, and being thankful, our bodies may struggle to properly absorb nutrients. What does this mean? If we gobble down our food, while watching TV or feeling anxious, rushing to get back to work, and feeling stressed, or simply eating fast without chewing and savoring – experts say we may absorb less nutrients from that meal. Mindful eating promotes better digestion and absorption of nutrients, which leads to improved wellbeing and health.
Cultivating awareness can be done by being fully present and focused on the food we consume. According to the Journal of Academy of Nutrition and Dietetics (2014), people who practiced mindful eating reported a greater satisfaction from their meals and reduced cravings. When we pay attention to flavors, textures, smells, and taste of each ingredient in food, the eating experience is enhanced. This helps us develop a healthier relationship with food.
Mindful eating has been associated with portion control and weight management according to research published by the American Journal of Clinical Nutrition (Mason, et al., 2016). By tuning into your body’s hunger and fullness cues, you can make enlightened choices for portion sizes and prevent overeating.
To develop a healthier relationship with food, we must look at how food affects our emotions, and how our emotions and stress may cause us to overeat or eat too little. Mindful eating can allow the development of having a healthy emotional connection with food. Studies conducted at Indiana State University (2014) demonstrate when individuals ate mindfully, they had lower levels of stress, anxiety, and depression. You can learn how to reduce emotional eating and find balance in your relationship with food. Mindful eating can also be thought of as a type of meditation while eating.
Mindful eating offers you opportunity to transform your eating habits, improve your well-being, absorb nutrients better, and develop a more positive relationship with food. Scientific evidence supports mindful eating and its compelling capability to enhance digestion, promote weight management, improve mood, and even sleep better! This might seem like such a small thing to do, and you might still think to yourself, “Why should I take the time to do this?” The proof is there in various evidence-based scholarly articles. Something that seems so simple, can have drastic positive changes on who you are as a person. Embark on a journey to nourish your mind and body through mindful eating. Like anything new, it’s a process, and it takes practice. This is where the word mantra comes into play. While you’re eating, acknowledge positive thoughts and even try saying positive words out loud about your food each time you eat. For example, you can say things like, “Wow, I’m so thankful for this nutritious meal. It’s so colorful, it smells good, and I can’t wait to eat it.” Then, as you start eating it, you’ll be more thankful and satisfied if you truly believe what you said before you ate it. Practice this and overtime, your body and mind will thank you for it!
References:
Harvard Health Publishing. (2011). Mindful eating. Retrieved from https://www.health.harvard.edu/staying-healthy/mindful-eating
Katterman, S. N., Kleinman, B. M., Hood, M. M., Nackers, L. M., & Corsica, J. A. (2014). Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: A systematic review. Eating Behaviors, 15(2), 197-204.
Mason, A. E., Epel, E. S., Aschbacher, K., Lustig, R. H., Acree, M., Kristeller, J., … & Daubenmier, J. (2016). Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: Data from the SHINE randomized controlled trial. Appetite, 100, 86-93.
O’Reilly, G. A., Cook, L., Spruijt-Metz, D., & Black, D. S. (2014). Mindfulness-based interventions for obesity-related eating behaviors: A literature review. Obesity Reviews, 15(6), 453-461.
Tapper, K., Shaw, C., Ilsley, J., Hill, A. J., & Bond, F. W. (2009). Exploratory randomised controlled trial of a mindfulness-based weight loss intervention for women. Appetite, 52(2), 396-404.
