Mindful Eating
Did you know that how you eat can be just as important as what you eat? Many people don’t realize that digestion actually starts in the brain!
The Cephalic Phase of digestion begins when you first see and smell your food. This triggers your stomach to start producing additional stomach acid and digestive enzymes. This process is responsible for up to 30 percent of the stomach acid you produce. When you eat too quickly, eat distractedly, or multitask while eating, it can compromise this important phase of digestion. Your brain doesn’t have time to send the proper signals to your stomach and digestive system, which means you likely won’t produce enough stomach acid or digestive enzymes to fully break down your food. The result is often bloating, discomfort and poor absorption of the nutrients in your food.
Mindful eating is about slowing down and engaging all of your senses during a meal. Notice the colors, textures, and smell of your food before you even take your first bite. Chew thoroughly and take pauses between bites. Mindful eating doesn’t just improve digestion – it also helps you enjoy your food more.
Here are a few small changes you can make to begin eating more mindfully:
· Minimize distractions. With today’s fast pace of life, it’s not likely that you can sit down and eat with great intention 3 times a day. This just makes it more important to choose mindful eating whenever you can. Try to avoid turning on the TV or scrolling on your phone during meals at home. There is evidence that distracted eating leads to increased calorie intake and weight gain over time.
· Take a few deep breaths before eating to help your body relax and shift into “rest and digest” mode.
. Consider your food’s “life story”. Think of how your food was grown, harvested and prepared. Have gratitude for the many hard-working hands it passed through on its way to your table.
· Chew slowly and completely. Remember - your stomach doesn’t have teeth!
· Eat when hungry and stop when full. Learn to listen to your hunger cues. Stop eating when you feel comfortably satisfied, not stuffed. Some suggest stopping when you feel 80% full. It takes time for your brain to catch up with your stomach!
· Eat with others whenever possible. Sharing meals can encourage mindfulness through connection.
Much like sleep, mindful eating is a free and accessible tool in your wellness toolbox. Over time, choosing mindful eating can make a big difference in your gut health and overall relationship with food. Every meal is an opportunity to practice!
