I. Introduction
“Oh! I am late again.” John shouted while tapping his plate. While Waiting for breakfast, reels on instagram were quite entertaining. He barely noticed what he ate in his breakfast and quickly pushed for daily rut. Life is busy at office. meetings after meetings and with this busy schedule, He quickly grab a burger and coffee and polished it while reading newspaper as it is good to always keep abreast with what’s happening and new. Nothing better reading a newspaper while utilising time while having lunch.
This is the reality of majority of us. While this fast pace of living looks fascinating it definitely takes a toll on our wellbeing. This lifestyle while adding little to no value in fact drains real quick.
Here in this blog we will learn about nuances of eating mindfully and how it adds value to our life. This blog will define what mindful eating is and what are benefits of following mindful habits including eating. What are the methods and ways we can follow mindful eating.
What is mindful eating?
Mindful eating is a practice that involves paying attention to the present moment during meals. It emphasises savouring each bite, being fully engaged with the sensory experience of eating, and cultivating a non-judgmental awareness of thoughts and feelings related to food.
Mindful eating put emphasis on your experience while having food. Your thoughts about food, how you felt while eating and after eating food. It also focus on how this food was cooked and what are ingredients. Do you like how food is presented. In mindful eating you try to be present in every aspect of it while preparing and eating it.
mindful eating model as described by Fung is based on these four aspects of eating :
- a) what to eat.
- b) why we eat what we eat.
- c) how much to eat.
- d) how to eat.
II. Importance of Mindful Eating for Improved Digestion
Digestion is a complex process influenced by various factors, including stress and mental state. Mindful eating contributes to improved digestion by reducing stress, enhancing the mind-body connection, and fostering a positive relationship with food. Further it helps to reduce emotional eating and binge eating, which helps maintaining overall health and weight control.
The digestive process involves the breakdown of food into nutrients that the body can absorb. Eating mindlessly or with disturbed or absent mindedness increases emotional eating and overeating thus it hampers with parasympathetic nervous system, which is a must for digestion and absorption. This results in less energy with more food as body absorbs less micronutrients. This results in over eating, and reduced metabolism.
Eating with absent mindedness also increase stress and anxiety, which can negatively impact digestion by activating the sympathetic nervous system, diverting resources away from digestive functions. Stress, whether chronic or acute, can lead to digestive issues such as indigestion, bloating, and irritable bowel syndrome (IBS). Mindful eating acts as a stress management tool, promoting a parasympathetic state that supports optimal digestion.
Studies like those conducted by Chiesa and Serretti (2010) have demonstrated the effectiveness of mindfulness-based practices in reducing stress. By incorporating mindful eating, individuals can positively influence their stress response and, consequently, improve digestion.
III. The Mind-Body Connection
Mind and body are deeply connected. The brain activity definitively has and impact on our body. Enzymes and other chemical secreted in body also has effects on brain. For relationship between your Gut and Brain is called Gut Brain Axis. The mind-body connection is a bidirectional relationship where mental processes influence physical health and vice versa. The gut-brain axis is a notable example, highlighting the communication between the digestive system and the brain.
Research by Epel et al. (2009) suggests that mindfulness practices can impact cellular aging and inflammation, both of which play a role in digestive health. Mindfulness may modulate the gut-brain axis, positively affecting the gut microbiota and digestive functions.
Studies, such as those by Daubenmier et al. (2016), indicate that mindfulness interventions can lead to changes in eating behaviours and physiological markers. This evidence underscores the scientific basis for the mind-body connection in mindful eating.
IV. Tips for Cultivating Eating Habits
a) Eating with all the Senses :
Food is a definite source of energy. To relish our food completely we must engage all our sense to appreciate smell, colour, texture, touch and feel of food, presentation and general surroundings while eating.
When we engage multiple senses, such as appreciating the colours and textures of our food, it signals to the brain that we are about to eat. This prepares the body for digestion by initiating the release of digestive enzymes. Research by Sobal and Bisogni (2009) highlights the importance of sensory aspects in the eating experience and their impact on overall satisfaction.
Sensory engagement promotes a heightened awareness of the food being consumed, aiding in portion control and preventing mindless overeating. Research suggest that sensory satiety plays crucial role in over eating.
b) Savouring each bite : Slowing down the eating pace
Eating your food rapidly can lead to over eating and poor digestion. Eating slow savouring each bite allows digestive system to function at its best. This helps not only in better gut but weight control also.
Eating mindfully involves paying attention to the taste, texture, and temperature of each bite. This not only enhances the eating experience but also promotes a deeper connection with the food.
Taste receptors send signals to the brain, indicating the nutritional content of food. Mindful eating ensures that these signals are accurately perceived, helping the brain regulate hunger and satiety.
C. Being present during meals : Eliminating distractions
Distractions like smartphones, TV or Newspaper has detrimental affect on our eating behaviour. These distraction prevent us from eating mindfully and lead us to over eating and stressed eating. Some time it is even worse when we are indulged in emotionally high drama while eating food. This can potentially imbalance brain gut axis and lead us to emotional eating.
Mindful eating encourages a focus on the meal, allowing for better digestion. Expressing gratitude for the food on the plate and the moment of the meal fosters a positive mindset, reducing stress and supporting digestive processes. Positive psychology literature, including work by Emmons and McCullough (2003) [Reference 10], highlights the role of gratitude in overall well-being.
D. Listening to the body’s hunger and fullness cues : Recognising true hunger versus emotional hunger
Mindful eating encourages individuals to distinguish between physical hunger and emotional cues, promoting a healthier relationship with food. The intuitive eating approach aligns with the principles of mindful eating. Tuning into the body’s signals of fullness helps prevent overeating. Mindful eating teaches individuals to respect their bodies’ cues for satisfaction.
V. Mindful Eating and Digestive Disorders :
While mindful eating is not the replacement for medical intervention for eating disorders. It can definately aid the process in a really meaningful way. Mindful eating conclusively enhance eating experience and thus reduces digestive disorders. Mindful eating as a complementary approach for managing digestive issues.
Stress is often a contributing factor to digestive disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Mindful eating, by promoting relaxation and stress reduction, can serve as a valuable complementary strategy in managing these conditions.
Mindfulness should be collaborated with healthcare professionals for a holistic approach. Integrating mindful eating into conventional medical treatment plans ensures a comprehensive and holistic approach to digestive health.
VI. Mindful Eating for Weight Management
The role of mindfulness in preventing emotional eating can not be over emphasised. Emotional eating can contribute to weight gain. Mindful eating helps individuals distinguish between physical hunger and emotional triggers, reducing the likelihood of unhealthy eating habits.
Mindful eating fosters a conscious approach to food choices, emphasizing nutrient-dense, whole foods. This contributes to sustainable weight management.
VII. 7 Steps to Mindful eating :
Mindful eating should have savouring of each bite through all senses without being too involved or non- judgemental.
- a) considers the wider spectrum of the meal: where the food came from, how it was prepared, and who prepared it
- b) notices internal and external cues that affect how much we eat
- c) notices how the food looks, tastes, smells, and feels in our bodies as we eat
- d) acknowledges how the body feels after eating the meal
- e) expresses gratitude for the meal
- f) may use deep breathing or meditation before or after the meal
- g) reflects on how our food choices affect our local and global environment.
- (reference : https://www.hsph.harvard.edu/nutritionsource/mindful-eating/)
Strategies for integrating mindfulness into busy schedules
Incorporating short mindful moments throughout the day, even during hectic schedules, helps individuals stay connected to the present moment. Taking a few moments to plan meals mindfully, considering nutritional content and individual preferences, sets the stage for a positive eating experience.
Establishing an environment conducive to mindful eating involves minimising distractions, creating a pleasant atmosphere, and fostering a positive mindset around food.
VIII. Cultivating Mindful Habits in Children
A. The importance of teaching children mindful eating : Building a healthy relationship with food from an early age
Introducing mindful eating practices to children helps establish a positive and healthy attitude toward food. This, in turn, can contribute to lifelong well-being. At early experiences of mindful eating contribute towards better habits for life.
Preventing potential eating disorders. Teaching children to be mindful of their hunger and fullness cues can reduce the risk of developing unhealthy eating habits or disorders later in life.
Adults play a crucial role in shaping children’s behaviors. Modeling mindful eating habits and attitudes toward food sets a positive example. They are the role model for children to follow. Integrating mindfulness practices into school curricula can further reinforce the importance of being present and mindful during meals.
Children who develop mindful eating habits may experience improved physical health, including better digestion, nutrient absorption, and overall nutritional well-being.
Mindful eating can contribute to emotional well-being by helping children develop a healthy relationship with food, reducing stress around mealtimes, and fostering positive emotions.
IX. Mindful Eating and Mental Health
Mental health and eating habits influence each other in a bidirectional manner. Stress, anxiety, and depression can affect eating behaviors, while mindful eating can positively impact mental health. Mindfulness-based approaches, such as Mindfulness-Based Eating Awareness Training (MB-EAT), have shown promise in treating individuals with eating disorders. Research by Kristeller and Hallett (1999) [Reference 27] provides insights into the application of mindfulness in treating binge eating disorders.
Mindful eating encourages a non-judgmental awareness of food choices, reducing guilt and shame associated with eating certain foods. Mindful eating supports a positive body image by fostering self-acceptance and appreciation for the body’s cues.
X. Conclusion
Mindful eating acts as a powerful tool in reducing stress, promoting a parasympathetic state, and enhancing the overall digestive process. The cumulative evidence, as discussed throughout this blog, highlights the positive impact of mindfulness on stress and digestion. Through practices such as savouring each bite and being present during meals, mindful eating cultivates a heightened awareness of the body’s hunger and fullness cues.
Mindful eating is a practice that can be embraced by individuals of all ages and lifestyles. It doesn’t require special equipment or specific dietary preferences, making it accessible to a wide audience. The holistic approach of mindful eating, encompassing physical, mental, and emotional aspects, positions it as a sustainable and impactful strategy for long-term health and well-being.
The incorporation of mindful eating into daily routines, environments, and family practices reinforces its role as a continuous and evolving aspect of overall health.
