We have become hyper-vigilant about the type of food we choose, but what about the way in which we eat it? Eating in response to emotional stress or boredom has become just as common as eating in response to physical hunger. Food is commonly used as way to disconnect, distract, or soothe. In reaction to this stressful eating style, research is emerging to support the importance of being present and mindful at the table. Our mindset while eating impacts not only the quantity of food we consume, but also how well our bodies are able to digest and absorb the nutrients present in the meal. Simply put: how we eat is just as important as what we eat.
The term mindfulness has become quite the buzzword in the media. Although I try to avoid superficial health trends, this one can have a truly positive impact on our relationships with food. Mindful eating is a process of training yourself to become more conscious of each bite. It’s about noticing the cues of your body during meal times. Researchers are reporting powerful evidence that mindful eating improves health indicators and decreases stress-related binging.
A recent study looked at whether mindfulness-based eating practices and stress management techniques could improve the health of 194 adults with metabolic syndrome. Compared to the control group, there was no significant difference in weight loss, but health indicators were improved in the mindfulness group. Six months after the study commenced, the mindfulness group had higher levels of HDL (“good”) cholesterol and lower levels of triglycerides (blood fat that can clog arteries and increase risk of heart disease). One year after the study, they also showed improved blood sugar control. In addition to improving nutrition-related lab values, mindful eating can also reduce emotional eating. In a study published in Psychology & Health, findings support an eating style that promotes self-compassion, rather than self-punishment and weight loss. Researches report, “By promoting self-compassion, mindful eating may inhibit stress-related binging.”
Managing stress around meal times is also critical to repairing the digestive system. The root of so much digestive distress is in our rushed, stressful eating style. The enteric nervous system, or “gut brain,” has more neurotransmitters than the brain itself. These neurotransmitters signal for the intricate process of digestion to occur. When we eat too much, too quickly our “gut brain” becomes confused. Symptoms of reflux, nausea, bloating, constipation & diarrhea can all be linked to stress. For example, instead of relaxing muscles in the lower esophagus to allow food to pass, the muscles become tightened in stress causing symptoms of reflux. Slowing your pace of eating at meals can help improve digestion and repair an inflamed gut.
Here is a scenario to depict distracted versus mindful eating. Envision yourself grabbing a piece of chocolate cake from the fridge. In one scene, you stand in front of the open fridge and quickly eat the slice with your hands, hoping nobody will catch you. In the second scene, you are eating the same slice of cake at a table (with a fork), surrounded by friends & family for a birthday celebration. Although the calories from the cake are the same, the energy in each of these scenarios is completely different. In the first scene, you are not fully allowing yourself to take part in the eating experience. You are in a state of heightened anxiety and likely experiencing feelings of fear, guilt, and isolation. In the second scene, your body is relaxed and the eating experience is one of celebration and connection. Imagine the differences between the two scenarios, not only in digestion, but in your relationship with food and body-image.
It can be really difficult for a lifetime dieter to become a mindful eater. Trust that although it feels awkward initially, it is possible to train ourselves to become more conscious of every bite. Here are a few strategies to begin implementing mindfulness practices at meals:
- Breathe. Activate the parasympathetic “gut brain” by taking 5 deep breaths before eating. Put the fork down and take breaths between bites. This will relax the muscles of the GI tract and help ease digestion.
- Sit Down. Instead of eating your meal standing at the fridge, sit down at the table. This will help you feel more grounded at the meal and will enhance the eating experience. Remember that it takes the brain 20 minutes to get the message that you are satisfied, so try to allow adequate time for meals.
- Chew. Digestion begins in the mouth, so fully chew each bite. Chewing also releases EGF (epithelial growth factor), which is needed for repair and healing of the digestive lining.
- Include your Senses. Make a meal that looks as great as it smells. Select beautiful foods and place settings that enhance your eating experience. Avoid mono-meals and increase variety to keep your senses engaged.
- Use your Non-Dominant Hand. Try picking up the fork with the other hand to help your mind focus. (Its is not a suggested practice for a first date!)
- Set a Schedule. Eating regularly, every 3-4 hours throughout the day will prevent hypoglycemia and carbohydrate cravings. Preventing extreme hunger will decrease the likelihood of binge eating. It is too difficult to slow down and enjoy meals when your body is starving for food.
As a final note, try to include meditation, yoga, or relaxation therapies to retrain nervous system and manage stress. I included a reference for the Institute for the Psychology of Eating, which is a wonderful resource for additional reading on the health benefits of mindful eating.
References:
Institute for the Psychology of Eating, by Marc David. http://psychologyofeating.com
Hyman M. Diet and Nutrition. Chapter 26: Clinical approaches to environmental inputs (pp 347-403).
Daubenmier J et al. Effects of a mindfulness-based weight loss intervention in adults with obesity: A randomized clinical trial. Obesity. 2016; 24(4): 794-804.
Mantzios M and Wilson JC. Exploring mindfulness and mindfulness with self-compassion-centered interventions to assist weight loss: theoretical considerations and preliminary results of a randomized pilot study. Psychology & Health. 24 Jul 2014.