Mindful Eating
With the current situation we find ourselves in today, it can be easy to get caught up in your mind and out of touch with your body. All of the media and information we consume on a daily basis can be a big distraction from what’s happening in the present moment. Focusing our attention on the foods we are consuming and how we consume them can bring about a positive change in mental and physical wellbeing.
If you live a fast-paced lifestyle, you may find yourself eating on the go, in front of the computer/TV, behind the wheel or with a phone in hand. If you’ve fallen into these types of habits, then taking the time to sit down and enjoy your meals can be something positive you do for your health that’s simple and costs nothing. And your body will thank you for it.
When you’re not in tune with your body, you may find that you overeat or make poor food choices. This can result in digestive symptoms such as bloating, heartburn, burping and fullness. You may also have difficulty managing your weight. When we start eating in response to true hunger signals, we start to really enjoy eating and we begin to feel better because we are satisfying a genuine bodily requirement, as opposed to an emotional one. Bring some mindfulness to your next meal by following these steps:
Take a moment to ask yourself if you’re eating because you’re actually hungry, or are you eating out of boredom, convenience or mood? Is what your about to eat going to serve your health and wellbeing? Are you actually just thirsty? Try drinking a big glass of water and see if you still feel hungry after that.
Check for hunger cues – stomach growling, low energy, difficulty concentrating. These indicate it may be time to eat. If you ignore these cues, then you may start to feel irritated, light headed and your stomach may begin to hurt. At this point, you may start to eat uncontrollably.
Sit down at a table and put away/turn off any distractions such as the computer, TV, phone or newspaper. Clear your mind by taking a couple of deep breaths, and give your full attention to the present moment. By doing this, you switch from ‘fight or flight’ mode to ‘rest and digest’.
Bring your awareness to your senses. The look and smell of food will kick-start the digestive process by stimulating the production of digestive enzymes in your saliva, and acidic gastric juices in your stomach, which break down food and increase nutrient absorption.
Take small mouthfuls at a time, eat slowly and chew your food sufficiently until it is the consistency of a paste before swallowing. Put your cutlery down and concentrate on each mouthful.
Avoid drinking anything while eating, and wait 15-30 minutes after you’ve finished before consuming any liquids.
Stop eating before you feel full or uncomfortable. Remember, it takes around 15 minutes for your gut to communicate with your brain and say that it’s full. Pausing between mouthfuls helps to prevent overeating.