In the midst of busy lives, work responsibilities, and ever-changing schedules, it can be a real challenge to slow down and practice mindfulness. It may even be difficult to understand what mindfulness actually is. Here we will discuss what it means to be mindful, how it relates to eating, and how you can practice it in your own life.
What is Mindful Eating?
Mindfulness is a state of being present in the moment and fully attentive. This means slowing down to notice the little things. How are you feeling? What’s going on around you? What are your needs at this moment? We can relate this to food by asking similar questions. Am I hungry right now? What am I craving? How can I fuel my body and give it the nutrients it needs?
Mindfulness in eating goes a step further by recognizing not just what you’re eating–such as the taste, smell, and texture–but also why you’re eating it. When we ask ourselves these questions and take the time to reflect on them, it allows us to learn about our bodies and the cues they give us. If you have a specific craving, there’s probably a reason why. If you’re feeling sluggish an hour after eating lunch, there's likely an explanation. Learning how our bodies communicate and how to respond is crucial, and mindfulness is the first step.
The Connection Between Mindfulness and Digestion
Contrary to popular belief, digestion actually begins in the brain, not the mouth or stomach. To sum it up, the vagus nerve kicks off digestion by activating the parasympathetic nervous system, which then triggers the cephalic phase. The cephalic phase is the physiological response to food, triggered by our basic senses–smell, taste, sight, and even thought. It's important because it stimulates the production of salivary and gastric enzymes, which are responsible for the breakdown of carbohydrates, fat, and protein from food.
Understanding the Nervous System: Parasympathetic vs. Sympathetic
Now let’s talk about the difference between the parasympathetic and sympathetic pathways of your nervous system. The sympathetic nervous system is often referred to as the “fight or flight” system. This system is crucial for preparing the body for stressful or dangerous situations, but it impacts digestion negatively. When the sympathetic nervous system is active, digestion gets put on hold, and attention shifts to muscles and the brain–preparing the body for survival. As a result, the production of digestive enzymes is reduced, leading to symptoms like indigestion, bloating, constipation, and cramping. In contrast, the parasympathetic nervous system, known as the “rest and digest” system, allows the body to produce the necessary enzymes by focusing on digestion rather than survival.
Many factors prevent the parasympathetic nervous system from activating effectively, including stress, anxiety, eating in a rush, lack of rest, and distractions. These are all very common experiences in everyday life. By practicing simple mindfulness techniques, you can help ensure the parasympathetic system is fully engaged, enabling better digestion and a deeper connection with your body.
Simple Ways to Practice Mindfulness
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Eliminate Distractions: Turn off electronics like your cell phone, TV, and computer.
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Notice the Little Things: Think about how you’re feeling before you take the first bite. Notice how your food looks and smells. While eating, think about the texture and taste. Pay attention to your body’s hunger cues. Try to eat until satisfied, not overly full or uncomfortable.
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Chew Thoroughly: Take small bites and chew each one thoroughly. Setting your utensils down between bites may also help you slow down.
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Practice Gratitude: Take a moment to appreciate where your food came from and how far it traveled to make it to your plate. Say a prayer or simply reflect on the effort put into preparing your meal and how it will nourish your body.
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Avoid Eating On The Go: Give yourself adequate time to prepare and enjoy your meal. Whenever possible, avoid eating in a rush or while multitasking.
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Try Breathing Techniques: Take a few deep breaths before you begin eating. Or, try a breathing exercise where you inhale slowly, hold your breath for a few seconds, and then exhale slowly.