Beyond what you eat: The importance of how and why you eat
While the focus on what we eat is often emphasised, little attention is given to the vital aspects of how and why we eat.
Fad diets and detoxes tend to overlook these crucial factors, despite their potential impact on our overall health and well-being. Merely eating nutritious food may not be sufficient for achieving happiness and optimal health. Lets explore the significance of mindful eating, emotional and boredom eating, and finding a balance for both nourishment and wellbeing.
How you eat
Mindless Eating vs. Mindful Eating:
We've all experienced mindless eating—devouring snacks in front of the TV or hurriedly consuming food while working, driving, cleaning the house.. the list goes on.
I get it life is busy! However mindful eating offers numerous benefits. Research indicates that mindful eating reduces stress levels, improves mental well-being, and even promotes modest weight loss and better dietary choices. By adopting a mindful approach to eating, you can cultivate a healthier relationship with food.
Eating mindfully involves being fully present and aware of the eating experience. It can help improve digestion, enhance enjoyment of food, and promote healthier eating habits.
Slow Down and Savor: One simple way to eat mindfully is to slow down your eating pace and savor each bite. Take the time to chew your food thoroughly, paying attention to the flavors, textures, and sensations in your mouth. Put your utensils down between bites and take a moment to fully experience the taste and satisfaction of each mouthful. This allows your body to properly process and digest the food while also enhancing your overall enjoyment of the meal.
Eliminate Distractions: Minimise distractions during mealtime to focus on the act of eating. Turn off the television, put away electronic devices, and find a quiet, comfortable space to enjoy your meal. By removing external distractions, you can tune in to your body's hunger and fullness cues, as well as the sensory experience of eating. This can help prevent overeating and allow you to fully engage with the flavors and satisfaction of your food.
Remember, mindful eating is a practice that takes time and patience. Start by incorporating these two tips into your meals and gradually expand your mindful eating habits to other eating occasions throughout the day.
Why you eat
Emotional Eating:
During times of negative emotions, food often becomes a source of comfort. There are many reasons why you may eat emotionally, but one that tends to stand out can stem from childhood associations with food during sickness or distress.
Unfortunately, emotional eating usually involves high-sugar, high-salt, or high-fat foods. However, studies suggest that those who eat emotionally can minimise its impact through exercise, mindful eating practices, and stress reduction strategies.
Managing emotional eating is challenging! Here are some tips to help you navigate this behavior:
Identify and Address Emotional Triggers: Emotional eating often occurs as a response to certain emotions or situations. Start by becoming aware of your emotional triggers for eating. Keep a journal or make mental notes of times when you turn to food in response to stress, sadness, boredom, or other emotions. Once you identify your triggers, explore alternative ways to address and cope with those emotions. This can include engaging in activities like going for a walk, practicing deep breathing or relaxation techniques, journaling, talking to a friend, or engaging in a hobby you enjoy. Finding healthy and effective ways to manage emotions can reduce the reliance on food for comfort.
Create a Supportive Environment: Surround yourself with a supportive environment that encourages healthy eating habits and emotional well-being. Stock your kitchen with nutritious foods that you enjoy and that nourish your body. Remove or limit the presence of highly processed and unhealthy foods that may be tempting during emotional eating episodes. Additionally, seek support from friends, family, or a therapist who can provide guidance and understanding during times of emotional distress. Having a support system in place can help you stay accountable and find healthier ways to cope with emotions instead of turning to food.
Remember, managing emotional eating is a journey, and it's important to be patient and kind to yourself along the way. If you find that emotional eating is significantly impacting your daily life or overall well-being, it may be helpful to consult with a healthcare professional who can provide additional guidance and support.
Boredom eating
Boredom eating is not limited to children—it affects adults as well.
When restlessness or dissatisfaction arise, our brains seek stimulation and excitement, often through food, especially less healthy options. However, research reveals that choosing healthy alternatives like fresh fruit can provide the same satisfaction. Including more appealing nutritious snacks can help curb boredom eating.
Create a Healthy Snack Environment:
If you do find yourself reaching for snacks out of boredom, make sure to create an environment that supports healthy eating choices. Keep your kitchen stocked with a variety of nutritious and satisfying snacks, such as fresh fruits, vegetables, nuts, seeds, or yogurt. These options provide nourishment and can help curb cravings. Additionally, consider portioning out snacks in advance to avoid mindlessly eating large quantities. By having healthy snacks readily available and visible, you are more likely to make mindful choices when boredom strikes.
Remember, it's normal to experience boredom at times, and finding healthy ways to cope with it takes practice. By implementing these tips and being mindful of your eating habits, you can make conscious choices to eat healthier foods even when boredom strikes.
Other Influences
Food holds multiple roles beyond being fuel—it is also social, cultural, and emotional. While an approach of viewing food as fuel may be suitable for certain athletes or bodybuilders, it overlooks these other influences. Obsessively focusing on the health benefits of food can lead to disordered eating and conditions such as orthorexia. Striving for balance is crucial.
Addressing what you eat is just the first step when working with a practitioner. Book a session to delve deeper into your relationship with food.