Written by Samantha Ahn and Edited by Ashima Seth
Wellness spans a variety of topics: mental health, physical health, spiritual beliefs, and everything to do with taking care of one’s self. The majority of people do not realize that the act of eating can be considered an area of wellness [1]. Usually, the majority of people believe that mindful eating revolves around being careful of what you eat to maintain a “healthy diet,” when in fact it has nothing to do with maintaining one’s figure or fulfilling a diet. Mindful eating has everything to do with patience, being present, and enjoying one’s meal. All of these actions can create a sense of peace and in return lower stress levels and bring joy to the meal you focus on.
The idea of eating mindfully is one that has slowly started to attract attention all over the world. While mindful eating is certainly no new concept, the benefits have only recently come to light. Mindful eating involves considering why, what, when, and how you are eating. Are you eating for energy, or to satisfy hunger? Is your meal healthy and fulfilling? Are you eating at appropriate intervals during the day and giving yourself enough time to digest your food properly and enjoy its taste? These questions are asked to help keep people present and in the moment, so one does not eat their food quickly for the sake of simply filling their stomachs [2].
Contrary to popular belief, mindful eating is actually very similar to meditation. Eating slower and savoring each bite allows people to experience the emotional and physical sensations of eating, causing them to remain present and achieve a meditative state. While it might not seem obvious to most, just the act of focusing on a specific task at hand has shown to calm nerves and release feel-good hormones such as endorphins [3]. Remaining present also reduces the amount of cortisol (a major stress hormone) released, lowers blood pressure, and helps in reducing anxiety. Studies have shown that eating slower and consciously paying attention to one’s food while eating correlate with low body weight [4].
The benefits of mindful eating can be easily enjoyed by incorporating mindful eating into your daily life through a variety of ways. Some people like to chew their food a certain number of times before swallowing in order to really taste their food and improve their digestion. Others like to eat their food and count to 10 or let their food sit on their tongue so they can experience the flavors and textures of the food. Mindful eating can also go beyond the actual food itself by learning about the source of your food. Anna Rooke, a personal acquaintance and a nutrition major at UCLA, preaches on social media about how she incorporates mindful eating into her daily life. In conversation with Anna, she mentions how simply going to a farmer’s market can be one of the best ways to make eating a mindful practice. She explains how knowing the person that grows the food you eat gives an appreciation for it on a whole different level. Knowing where your food is grown, how it is grown, who touches your food, and who brings it to your plate can create a positive and reassuring relationship with one’s food.
Food plays such an important role in everyday life and there is so much to choose from! Whether it is 5 or 10 minutes, focusing and engaging in “mindful” eating of delicious foods can do a lot for someone. The next time you eat a meal, try to savor the moment without any distractions and really taste and experience the act of eating. Try putting your phone away and do not eat near a TV, but rather sit with yourself or with good company and enjoy the meal and experience!
References:
1. Kristeller, J., Jordan, K. (2018) Mindful Eating: Connecting with the Wise Self, the Spiritual Self. Frontiers in Psychology. 9: 1271.
2. Nelson, J. (2017) Mindful eating: The Art of Presence While You Eat. American Diabetes Association. 3:171-174.
3. Mathieu, J. (2009) What Should You Know about Mindful and Intuitive Eating? Journal of Academy of Nutrition and Dietetics. 12: 1982-87.
4. Moor, K., Scoot, A., McIntosh, W. (2013) Mindful Eating and its Relationship to Body Mass Index and Physical Activity Among University Students. Mindfulness. 4: 269.