Mindful Eating: A Practical Guide for Optimal Well-Being
The unfortunate reality is that we've lost touch with the art of eating and our well-being is paying the price. Our hectic lifestyles have turned meals into just another task on our extensive to-do list, a box to check quickly so we can move on to more urgent matters. When we pause, it's not uncommon to find ourselves spending hours in front of the TV, mindlessly consuming one type of food after another. However, both scientific research and traditional wisdom emphasise that eating involves more than merely satisfying our physical and emotional hunger. So, let’s explore the concepts of ‘mindfulness’ and ‘mindful eating’ and their benefits in more detail.
What is ‘mindfulness’?
While gaining popularity, the term risks being overused and dismissed, sometimes associated with stereotypes like ‘hippies’ and carrying negative undertones. So, what is mindfulness and where does it originate?
The term ‘mindfulness’ has its roots in ancient contemplative practices, particularly within Buddhist traditions. The Pali word "sati" is often translated as mindfulness, and it has been a fundamental concept in Buddhist teachings for over two thousand years. The modern usage and popularisation of the term ‘mindfulness’ in a secular context, divorced from its specific religious or cultural origins, can be traced back to the work of Jon Kabat-Zinn. In the late 1970s, Kabat-Zinn, a professor at the University of Massachusetts Medical School, developed the Mindfulness-Based Stress Reduction programme. He defined mindfulness as "paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally." [1].
Another definition, which perfectly catches the essence of mindfulness, is offered by the Association of UK Dietitians: "Mindfulness is being aware of the experiences presenting themselves to you. It means paying full attention to the unfolding moment, without judgment, and accepting what it is. This may help you to consider your thoughts, physical sensations and behaviours without reacting automatically." [2]
Kabat-Zinn's efforts to integrate mindfulness into a therapeutic and secular context contributed significantly to the widespread adoption of the term in fields such as psychology, medicine and self-help. Since then, mindfulness has proven beneficial for numerous individuals, enabling them to lead more intentional lives and acquire the skills essential for coping with chronic pain, diseases, depression, sleep disorders and anxiety.
What is mindful eating?
The concept of mindfulness has extended into the realm of diet and nutrition, recognising that diets alone offer limited long-term benefits for overall health. Applied to eating, mindfulness involves being fully present during meals, deliberately focusing on the food and the act of eating, moment by moment, without judgment or distractions. It is not about restricting foods, counting calories and meticulously monitoring carb, protein and fat intake, yet individuals who adopt this practice may find that weight loss occurs naturally.
A major advantage of paying attention to eating is improved digestion and enhanced assimilation of nutrients from food. The intricate and complex process of digestion and absorption involves a multitude of chemical reactions and nerve signals. It commences in the mouth with the production of saliva, continues in the stomach and the small intestine with the action of stomach acid and various enzymes, and concludes with equally important processes involving microbes living in the large intestine before elimination. Any interruption to this process will result in the unfortunate outcome of most of what we eat, no matter how healthy, being relinquished to our 'porcelain friend' without being fully digested and assimilated. Hence, gobbling our food on the go or mindlessly overeating is hardly conducive to optimal digestion and absorption.
How to eat mindfully?
So, while the theory and benefits of mindful eating may be clear, the practical implementation varies. To simplify, here are a few practical tips to help you eat more slowly, pay closer attention to your food and minimise distractions. This approach aims to facilitate the gradual realisation of benefits and, hopefully, foster enjoyment from the process. Ultimately, sustaining a practice that you don't find enjoyable is not ideal!
Start with small changes:
Sit down to eat: Consciously choose to eat only when seated. This simple action serves as a signal to focus your attention on the act of eating.
Close your eyes for the first bite: Enhance your sensory experience by closing your eyes when taking the initial mouthful. This allows you to fully appreciate the textures and flavours of your food.
Take small bites: If you find food in front of your teeth while chewing, it's a sign you've taken too much. Imagine you're dining on a special occasion, savouring small, delicate mouthfuls.
Chew well: Aim to chew until the food reaches a baby-food consistency. Instead of counting chews, take a moment to relish each bite, noting how the taste evolves with each chew.
Put your cutlery down: This is an easy way to make you slow down. Put your knife and fork down between each bite or - if you’re eating with your hand - put the food back on the plate.
Minimise distractions: Create a focused eating environment by eliminating external distractions. Screens, in particular, can divert attention. Keep away from the TV, computer, smartphone or tablet during meals to prioritise digestion.
Take it to the next level:
Spend a minute looking at your food: Before taking a bite, invest a moment in observing your food. Pay attention to the colours, shapes and textures on your plate. You might discover new aspects of your meal.
Use your non-dominant hand: Challenge yourself by using your non-dominant hand for eating. For instance, if you're right-handed, use your left hand. This simple switch can significantly slow down your pace and enhance appreciation for the taste.
Embrace silence: Initiate the first 2–3 minutes of your meal in silence. If dining with others, encourage them to join you in quietude. This creates an opportunity for everyone to tune into the experience of eating.
Settle into hunger: Instead of fearing genuine hunger, embrace it without judgment. Consider it a communication from your body, and express gratitude for this connection.
Pause over the preparation: Whether it's a simple apple slice or a complex dish, appreciate the entire eating experience. Take a moment to absorb the smells, the process, and simply pause to enjoy the preparation.
Choose foods that nourish you: While not every food needs to serve a higher purpose, it can be uplifting to consider how it contributes to your well-being. Envision the nutrients reaching the parts of your body where they are needed, making mindful choices that promote nourishment.
So, when you eat, just eat: no distractions, no rushing, no multi-tasking. Practise the art of eating with these small changes and enjoy the benefits. Happy Mindful Eating!
If you have additional mindful eating techniques, feel free to share them in the comments below.
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About the author: My name is Yelena Whitelock and I am a qualified Nutritional Therapist and Certified Gluten-Free Practitioner helping people with autoimmune conditions, such as coeliac disease, multiple sclerosis, lupus, inflammatory bowel disease (Crohn’s or ulcerative colitis), Hashimoto’s thyroiditis, psoriasis, rheumatoid arthritis, and unexplained chronic symptoms, such as fatigue, frequent headaches or migraines, brain fog, persistent body aches, gut disturbances, anxiety, depression, skin irritations, regain their health so that they can live a life free from symptoms and pain.
If you feel that you could benefit from a personalised nutrition and lifestyle approach, visit my Services page or book your free 30-minute Exploratory Chat to discuss your health concerns, your health goals and how we can work together to achieve the wellness outcomes you seek.
References:
[1] Nelson J. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectrum. 2017; 30(3): 171-174.
[2] BDA. The Association of UK Dieticians. Mindful Eating. [online] Available at: https://www.bda.uk.com/resource/mindful-eating.html [Accessed 16 October 2023)