Mindful Eating: What Is Its Purpose and How To Make It Work For You
Being present when eating or drinking is known as mindful eating.
Eating over your day while working, watching TV, talking on the phone, or performing any other activity. Because eating comes naturally to you, you might not even realize when you’ve finished the crust from your child’s breakfast, poured yourself another cup of coffee, or eaten a few pieces of candy.
The Relationship between Brain Function and Food
Numerous research has suggested that eating affects mental health. You could see that your body feels more invigorated when you consume more veggies or that your inflammation rises after a meal that contains a lot of processed foods. Few people recognize how closely food and mental health are related.
According to studies, eating well and exercising can really help treat neurological and cognitive conditions like epilepsy and dementia. It also has a tight connection to sleep, sadness, and anxiety.
Determine Your Eating Relationship
While specific diets may be better for your mental health than others, mindful eating encourages you to pay attention to your eating habits rather than just what you consume. Do you prepare your children’s after-school snacks at the kitchen counter while eating? Do you reheat leftovers and destroy them as you peruse your news feeds?
As you practice mindful eating, you must recognize your relationship with food.
- How do you feel about food?
- Do you eat when you’re stressed?
- Do you replace meals with snacks when you’re busy?
- Does sugar make you anxious?
- Do certain foods help you focus?
Even though asking these questions might be challenging, especially if you currently have or have ever had an eating disorder, doing so can help you develop better eating patterns that will ultimately promote your behavioral and mental health.
Guidelines for Mindful Eating
The pace of life makes it hard to pause for a meal without being interrupted or distracted, but mindful dining doesn’t have to take a lot of time. Simply slowing down and paying attention is all that is required.
Here are some suggestions for everyday mindful eating:
- Be aware of what is happening. Pay attention to each step of a single mouthful, including the noises of the food being sliced, the aroma that fills your nose, the texture of the food as it enters your mouth, the flavors that vary as you chew, and the sensation of swallowing.
- Recognize your body’s signals. We’ve all experienced that deep, growling feeling in our stomach when we’re hungry. This is a signal. Cravings are signals, but they don’t necessarily mean you need food. Sometimes we experience cravings when we’re feeling stressed or anxious. As you begin mindfully eating, journal what you’re eating and how you feel before, during, and after.
- Eat more slowly to allow your body and brain to connect. When you eat rapidly, you typically don’t feel complete as soon, which might result in overeating. You give your body and brain time to communicate when you slow down.
- Socialize while eating. We know that social involvement is a critical component of our well-being, and cooking and sharing meals with others has weathered the test of time. You may practice more mindful eating while promoting your mental health by cooking with a loved one or eating supper with a buddy.
- Observe the sensory specifics. Focus on one sensory element each time you try a new item, such as the scent of an orange as you peel it, the sound of your lunch bag unzipping, or the appearance of the colorful carrots and beet hummus.
- Engage in mindfulness exercises throughout the day. It will be beneficial to practice mindfulness in other aspects of your life in addition to mindful eating. Include affirmations into your morning practice in addition to yoga, physical activity, and guided meditation. Mindfulness can assist you in being rooted and present.
Mindful eating is not a diet. The purpose of mindful eating isn’t to lose weight or cut back on calories but to improve your relationship with food and overall eating experience.
The practice of mindful eating is continuous. When you prepare your next meal or order takeout, pay close attention to the food’s flavor and texture. You only need to be willing to concentrate on the experience as it develops.
