In the hectic world we live in, and among all the noise that goes on in modern life, we often eat on automatic. We do it without thinking about what we are eating, in front of a screen, or in a hurry. And because we have our day full of activities, we see mindful eating as a luxury, and we stop seeing it as a necessity. But the scientific evidence suggests that incorporating a mindful approach to eating can transform our health and well-being.
Conscious eating is not a diet, nor is it about setting rules. It is a way of living, it is the conscious decision to be present and alert when we are eating. It is being able to savor every bite, paying attention to the signals that our body gives us, eating to nourish our body, really enjoying food, and not just eating without thinking or eating when we are stressed or bored.
Conscious eating and weight management
Daily life is usually very hectic, and this causes us to eat very quickly and without paying attention to what we are doing. This causes us to eat more than we should and not realize when we are full. Mindful eating, on the other hand, helps us understand and appreciate our body’s hunger and satiety signals.
When we eat more slowly and enjoy every spoonful, we help our body to register the food it is consuming in time, which will help us not to overeat. Many studies have shown that incorporating these habits into your life helps with weight control and promotes a healthier relationship with food.
mental health and consciousness
The benefits of practicing mindful eating don’t just stay at the table. The principles of attention, not judging, being alert, and living in the present, help to improve our mental health. These principles are also closely related to meditation, so they are two similar habits. All these conscious practices bear the popular name of “mindfulness”.
Las research suggest that mindfulness practice can reduce symptoms of anxiety, depression, and stress. By practicing mindful eating you are not only nourishing your body, but also your mind. You are also teaching yourself to experience the present to the fullest, a skill that you can use for other important aspects of your life, reducing your stress levels.
Steps to practice mindful eating
Starting this practice does not require a drastic change in your eating habits, it is a series of small steps that you can follow:
- Appreciate the food. Consider the effort and resources that went into bringing that food to your table. Think about the work that the people who helped get that food had to do, and thank yourself for the effort you put into earning the money that allows you to buy that food.
- Pay attention to your body. Before you eat ask yourself if you are really hungry, and when you are eating ask yourself “Am I full yet?”. Listening to these signs will help you not eat too much.
- Chew well. The digestion process begins with chewing, so you will take more advantage of the nutrients in the food. Also, many foods require a good chewing to release all their flavor, so it will be a much more pleasant experience.
- Eat without distractions. Do not use electronic devices and focus on your plate. This will help you pay more attention to your body’s signals and enjoy food more.
Mindful eating is a powerful tool for improving your physical and mental health. It also helps you create a good relationship with food. Even though we live in a world that never seems to stop, it is worth taking a few moments to stop, live in the present, enjoy, and connect with what we eat.
References:
- Robinson, Eric et al. “Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating.” The American journal of clinical nutrition vol. 97,4 (2013): 728-42. doi:10.3945/ajcn.112.045245
- Warren, Janet M et al. “A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms.” Nutrition research reviews vol. 30,2 (2017): 272-283. doi:10.1017/S0954422417000154
- Hofmann SG, Sawyer AT, Witt AA, Oh D. The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. J Consult Clin Psychol. 2010 Apr;78(2):169-83. doi: 10.1037/a0018555. PMID: 20350028; PMCID: PMC2848393.
