Mindful Eating: Understanding that "How" you eat can be just as important as "What" you eat!

In a world where we are constantly bombarded with information about what to eat and what not to eat, the concept of mindful eating often takes a back seat. We focus so much on the "what" that we forget about the "how" of our eating habits. Mindful eating encourages us to bring our attention to the present moment, fostering a deeper connection with our food and our bodies. Having our meals with our attention fully present on the act of eating can allow us to savor the flavors more, pick up on fullness cues sooner, and physically digest food more efficiently!

So what is Mindful eating? Mindful eating involves being aware of the taste, texture, and even the sound of each bite we take. To practice mindful eating, you can start by dedicating a specific time for meals. Avoid distractions like television or electronic devices and remain engaged with your meal.

• Before the meal begins, take three full breaths in through your nose and exhale / sigh out loud through your mouth to release any lingering stress.

• Then begin to eat, and as you do, breathe in and out through the nose deeply. Breathing deeply and sitting with good posture can support proper flow of food through our digestive tract.

• Chew each bite thoroughly, savoring the flavors and textures. Take breaks between bites, allowing your body to send signals of fullness.

• One great tip I have learned is to set your fork down in between bites, focusing on what you are already chewing, before going in for the next bite.

Eating in this calm and peaceful manner can help the body's nervous system enter a state that supports optimal digestion. Our body's autonomic nervous system consists of two branches that you have probably heard of before – the sympathetic and parasympathetic nervous systems. The sympathetic system is associated with the "fight, flight, or freeze" response, while the parasympathetic system is responsible for the "rest and digest" state. When we are in a parasympathetic state, our body is better equipped to digest food efficiently. Stress and hurried eating often trigger the sympathetic nervous system, inhibiting the digestive process. Practicing awareness during meals can help activate the parasympathetic nervous system, allowing our bodies to focus on breaking down and absorbing nutrients effectively.

When we eat at a slower pace, our bodies physically have more time to release digestive enzymes and stomach acids, ensuring that nutrients are properly absorbed. Chewing food thoroughly is a simple yet effective way to slow down the eating process. It not only aids in breaking down food into smaller, more digestible particles but also signals to the body that it's time to initiate the digestive process and release the enzymes and stomach acid necessary for nutrient breakdown and absorption. Eating at an unhurried pace can also increase saliva production. Saliva, often overlooked in its significance, plays a vital role in the digestion of food. It contains enzymes like amylase, which kickstarts the breakdown of carbohydrates. Chewing food thoroughly allows saliva to mix with the food, initiating the digestive process in the mouth itself. This preliminary breakdown of food in the oral cavity sets the stage for more efficient digestion in the stomach and beyond! It is recommended to chew each bite 15-30 times before swallowing.

While paying attention to the nutritional content of our meals is essential, being mindful of how we consume our food is equally significant. By creating a conducive environment for digestion through a parasympathetic state, eating slowly, and appreciating our food, we can enhance our overall well-being, nutrient absorption, and digestion. Proper chewing and eating slowly can help prevent downstream issues like heartburn, bloating, and constipation from poorly digested meals. Mindful eating isn't just a practice; it's a holistic approach to nourishing our bodies, fostering a deeper connection between our minds and the food on our plates.