The benefits of mindful eating: how and why to do it
With the expanding focus on gut health as a key pillar of wellbeing comes increasing information regarding the ‘do’s and don’ts’ of it. We are inundated with information regarding what we should or shouldn’t eat, what foods we should eat in combination, what time we should eat, and what temperature our food should be. It’s no wonder that we get lost with where to start!
Undoubtedly, the most important (and cost-effective) area that we should prioritise as a first step on our gut health journey is how we eat.
How we consume food plays a vital role in gastrointestinal function and nutrient absorption.
Throughout the day, we will naturally fluctuate between sympathetic (“fight or flight”) and parasympathetic dominance (“rest and digest”). However, if we are stuck in sympathetic dominance when we decide to ingest food, this is where issues can arise. In a state of stress, our nervous system will intentionally slow digestion to ensure that blood flow and energy is directed to our heart and muscles (so that we could fight or run from a threat). In addition, mindless eating doesn’t allow our body to register food intake and will limit leptin production (our satiety hormone).
Here's where mindful eating comes in. Firstly, what are the benefits of eating mindfully?
Mindful eating benefits:
Improves digestive function
Optimises nutrient absorption
Reduces overeating
Reduces food cravings
Improves weight parameters
So now we know some of the benefits of eating mindfully, but how can we implement them in our day to day?
Here are just a few mindful eating techniques:
Ask yourself questions before eating: am I hungry or thirsty? What type of food does my body need?
Create a peaceful eating environment – sit at a table, put food on a plate, use utensils etc
Remove distractions (TV, phones, books etc.)
Take five deep breaths before starting your meal
Chew each bite 20 to 40 times before swallowing
Eat slowly – direct your attention to taste, texture, smell, and appearance
Place utensils down on your plate between mouthfuls
Check in with hunger signals as you eat
Take time to enjoy and appreciate your meal
In summary, slow down. Prioritise how you eat before you even think about what supplement might reduce your bloating, or what food group you can eliminate from your diet.
Interested in learning more about gut health and mindful eating?
Book a naturopathy appointment at our Endeavour Wellness Clinic today!
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