Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team

Mindful eating 

 Mindfulness

The concept of “Mindful eating “originates from the broader philosophy of” mindfulness” a centuries-old practice used in spirituality. 

It is an intentional focusing on one’s thoughts, emotions, and physical sensations at the present moment.
"Mindfulness "means becoming more aware of, rather than reacting to, one’s situation and choices.
" Eating mindfully means that you are using all of your physical and emotional senses to experience and enjoy the food choices you make."

   Mindful eating focuses on your eating experiences, body-related sensations, and thoughts and feelings about food, with heightened awareness and without judgment.
In mindful eating the full attention is on choosing food, internal and external physical cues, and your responses to those cues.  This process makes eating a more enjoyable and pleasant experience, along with understanding of the eating environment.        

Mindful eating a solution to modify binge eating &emotional eating:

 A few research studies have shown that mindfulness approaches can be an effective tool in the treatment of unfavorable behaviors such as emotional eating and binge eating that can lead to weight gain and obesity.
   Binge eating  means frequently consuming large amounts of food in one sitting and feeling that eating behavior is out of control.  Binge eating is associated with poor self-esteem, stress and the availability of preferred foods. Whatever be the cause of binge eating it may reduce the quality of life and work efficiency. 

Binge eating may also lead to obesity and its complications like diabetes type2, heart diseases, GERD [gastro oesophageal reflux disease, breathing difficulties during sleep [obstructive sleep apnea OSA.
Some psychiatric disorders like depression, bipolar disorder and anxiety also occur with obesity related to binge eating.

   Emotional eating means eating too much in response to emotions. If you are feeling stressed, anxious or bored you start.

eating to overcome the moment. Although is is practised as a solution to reduce the emotional problem,   it doesn’t address the true problem.

      Mindful eating is a process in which food is chosen with attention and understanding about it and it is an enjoyable experience &it is  considered asgood for health.  Mindful eating can reduce the bad effects of distracted eating and emotional eating and it is not associated with weight gain mostly.
 Currently there is no standard for what defines mindful eating behavior, and there is no one widely recognized standardized protocol for mindful eating.
 

  Steps to follow in mindful eating     :

·       Take a few deep breaths and think how hungry you are.
·       As you cook food, notice its texture, smells and the sounds generated by the food prepared.
·       Put only the needed amount of food on your plate to satisfy your hunger.
·       Taste  your food chewing it slowly and know the real taste, how it feels in your mouth, and how much you are enjoying it.
·       Try to note your hunger cues along the way. 
·        Are you really still hungry after eating a quarter or half of your meal? Enjoy the meal but do not eat in such a way that your stomach is full.
·       Stop eating when you feel enough for quenching hunger, no matter how much food is left. Keep away the plate away from you.
·       Eating too much till the stomach is full is against mindfulness.it may affect digestion badly. For proper digestion to happen leave some empty space in your stomach .

        Health benefits of mindful eating    

·        Improved gut health - Mindful eating helps to reduce bloating and gas  as you enjoy food here and take enough time to chew it, it mixes well with saliva and other gastric juices helping proper digestion. Therefore less would be the amount of undigested food in your gut left to ferment and bloat you out.
    It can also reduce other digestive issues such as constipation, diarrhoea, reflux and IBS like symptoms.

        Better nutrient absorption – proper digestion and improved gut health  helps in nutrient absorption and the general health becomes better.

·       Weight loss – studies have shown that mindful eating helps you eat less and feel more full.

·       Increased appreciation of food – if you love your food, then you’ll love it even more if you take the time to appreciate it and enjoy it.
·       A healthier relationship with food – you start loving food and the happiness while enjoying it makes your meal or dinner or snacking an enjoyable experience in your thoughts which is called’ mindfulness’ and almost all its benefits.

·       Stress reduction and hormonal well- being : 

      Some studies suggest that specific mindful eating strategies may have immediate effects on eating,  However more research is needed to arrive at any definitive conclusions. These studies also suggest that effects may vary depending on the characteristics of the individual and/or the specific eating context.   

 When you  slow down eating and enjoy it,  you are naturally reducing your cortisol (stress hormone). This may help your body to protect itself from bad effects of stress like hormonal and autoimmune diseases, migraine, fertility issues and sexual dysfunctions. It helps to maintain a balanced hormonal rhythm.

 
Reference 

1.https://pmc.ncbi.nlm.nih.gov/articles/PMC5556586/
2.https://pubmed.ncbi.nlm.nih.gov/36045097/