How mindfulness eating can improve your mental health

Mindful eating means being fully attentive to your food, your senses, your thoughts and how you feel while eating. Instead of simply gulping something in, you deliberately become aware of the experience of eating, as well as the food choices you make, without judgment. It's also a great tool for improving your relationship with food, managing cravings, and making a positive impact on your mental health. Here are 15 eating habits to take up with full knowledge of the facts.

Engage all your senses

Mindful eating requires using all your senses when you sit down to eat. Before taking your first bite, take the time to fully appreciate what you see, the beauty and colors of the food on your plate. Then, try to notice the smells, sounds, flavors, and textures as you eat.

Eat Slowly

Slowing down when you eat isn't just about mindfulness; it's also better for your body and mental health. A gastroenterologist told The Healthy that when you eat quickly, not only does it make it difficult to enjoy food, but you're also more likely to experience gas, bloating, and heartburn. To slow down, take small bites, eat them one at a time, and chew thoroughly.

Reduce distractions

Mindful eating can be difficult if you're talking on the phone, watching TV, or working at your computer. A study on "distracted eating" shows that food tastes bland when you're not paying attention, leading to more food. So next time you sit down to eat, forget about multitasking and focus on enjoying your meal.

Chew Carefully

The entire digestive process begins in the mouth, which is why chewing your food thoroughly is so important for your health. Experts suggest chewing your food about 32 times before swallowing to avoid digestive problems. Not only will you better absorb the nutrients from the food you eat, but you'll also be able to fully taste and enjoy your meal.

Appreciate Food

Taking a moment before eating to reflect on where your food comes from, how it arrived on your plate, and all the people involved in that food chain is a conscious way to show gratitude. Gratitude, in addition to slowing down your mealtimes, has dozens of health benefits, including boosting happiness, reducing anxiety, and strengthening our immune systems.

Take the time to savor your food

If you're devouring an entire meal in a few minutes or eating quickly in the car, you're probably not fully enjoying your food. Eating quickly has become commonplace due to our busy lives, but this can cause indigestion and put you at risk of overeating. Experts suggest taking at least 20 to 30 minutes to eat a meal, but longer is even better.

Sit to Eat

Life is hectic, but walking or standing while you eat isn't just a bad habit, it's also bad for your digestion. The next time it's time for a meal or snack, take the time to sit down to eat. Sitting will help you manage your portions, avoid extra calories, and improve your digestion, explains a gastroenterologist. You'll also be able to enjoy your food much more.

Start with a small portion

Mindful eating requires portion control. You'll be inclined to take large bites if you're served large portions and consume more than your body actually needs, leading to weight gain and digestive discomfort. One dietitian suggests starting with a small portion, assessing your feeling of fullness, and only going back for more if you're still hungry after the first portion.

Assessing Your Hunger

It can be difficult to know if you're truly hungry or just stimulated by that delicious-looking meal you saw on TV a few moments ago. "If you're truly hungry, you'll experience real hunger cues, such as stomach rumbling, decreased energy, shakiness, headaches, and trouble concentrating," explains a Penn Medicine physician. Listening to your hunger cues will help you eat properly and avoid overeating.

Design your kitchen thoughtfully

The kitchen is the heart of the home. It's where you store, prepare, and eat your food. A thoughtful kitchen promotes healthy eating because it influences our food choices. Create a space that feels good by organizing your kitchen, stocking your refrigerator and pantry with fresh ingredients, and freeing up space for cooking with pleasure.

Mindfully Prepare Food

Cooking is more than just putting food on the table; it's a meditative practice. When you cook mindfully, you're fully present in the kitchen and pay full attention to every step of the preparation process. One Zen practitioner told Tricycle, "When you wash the rice, wash the rice; when you stir the soup, stir the soup." In other words, focus on what you're doing at that precise moment.

Make Healthy Foods Easily Accessible

There are no good or bad foods when it comes to mindful eating. However, when you want to pay attention to what you eat, chances are you want to eat healthy, nourishing foods because they provide excellent fuel for your body. Some essential foods to keep on hand include eggs, fresh produce, condiments like hummus and nut butters, and a few nutritious frozen items like homemade meals and frozen fruit.

Don't Skip Meals

Going too long without eating can lead many people to make poor food choices, as hunger becomes overwhelming and pushes people to choose whatever is at hand. A registered dietitian told EatingWell that there are no potential benefits to fasting or skipping meals, and the dangers are very real. When you're not starving, you can slow down your eating and pay attention to what you put in your mouth.

Putting down your fork between bites

Most people don't put down their utensils until there's something left on their plate. One way to eat mindfully is to put down your fork or spoon between bites and pick it up again once the bite is chewed and swallowed. By deliberately slowing down, not only will your food be tastier, but you'll be able to relax and enjoy your meal more.

Stop when full

To know when you're truly full, you need to listen to your hunger cues. One dietitian suggests tracking your hunger cues on a scale of 1 to 10, where 1 is extremely hungry and 10 is extremely full. Mindfulness helps you take these internal cues into account, allowing you to have a positive attitude toward your body, feel good about yourself, and maintain a healthy weight.