Search Weight Loss Topics:

Home » Uncategorized » This Simple Eating Tweak Could Unlock The Key To Less Stress And Fewer Gut Issues – Women’s Health

If youve ever enjoyed takeout while texting your friends, scrolling Instagram, and simultaneously binge-watching The Bear, it may help to consider a more mindful eating approach. Sure, it may seem like a good idea to scarf down lunch at your desk so you can get more work done at the office, but slowing down, savoring your food, and practicing mindfulness may be better for your mental and physical health in the long runespecially if you frequently rush mealtime, experience

Mindful eating is an approach to food that encourages you to focus on your sensual awareness and bring your full attention to the present moment. It is rooted in mindfulnessan Eastern philosophy believed to originate from Buddhismand was later researched extensively by Jon Kabat-Zinn, the founder of mindfulness-based stress reduction (MBSR). He defines mindfulness as paying attention in a particular way, on purpose, in the present moment, and non-judgmentally. To that end, mindful eating is essentially mindfulness applied to eating-related thoughts, emotions, physical sensations, and behaviors, per a 2022 study in Nutrition Bulletin.

While it might seem like a big ask to sit quietly in your office break room while you chew your sandwich, the benefits are worth it. Ahead, experts break down everything you need to know about mindful eating and how it can benefit your health and nutrition.

Meet the experts: Lena Bakovic, RD, is a dietitian specializing in intuitive eating at Top Nutrition Coaching. Jenna Werner, RD, is a dietitian and the founder of Happy Strong Healthy. Carlie Saint-Laurent Beaucejour, RD, is a dietitian nutritionist and founder of Crave With Carlie.

First and foremost, mindful eating is not a diet, rather, its an approach that requires a bit of a lifestyle (and mindset) shift. Mindful eating [helps] clients truly reconnect to their bodies and first learn and then listen to what foods make them feel their best, says Jenna Werner, RD, the founder of Happy Strong Healthy. The idea is that, over time, you start to understand how different foods affect your mood, digestion, and energy levels. Then, youll begin to understand your hunger cues and fullness cues effectively, Werner says.

While mindful eating does not have an exact set of steps or principles like, say, intuitive eating, the ideologies are similar: listen to your body, be present with each bite of food you take while chewing slowly, and dont feel guilty if you cant be fully present for each meal you consume. (Hey, some nights call for some DoorDash and a scary movie marathon, and thats okay.)

Also, mindfulness doesnt *only* apply to eating. Mindful eating is more of a mindset than anything," says dietitian Carlie Saint-Laurent Beaucejour, RD, founder of Crave With Carlie. In order to be more mindful with eating, you need to be more mindful with living. You can practice mindfulness in your workout routine, in your communication with loved ones, with your breathing, and beyond. Simply put, its all about being present, curious, and thoughtful about what youre doingand noticing how you feel about it, without judging what that feeling is.

The wellness benefits of mindful eating are twofold, according to Lena Bakovic, RDN, of Top Nutrition Coaching. First: Mindful eating practices can be beneficial to our bodies in the sense that they can prevent over- or under-eating and contribute to being at a healthy body weight, Bakovic says. And research tends to support this: Mindful eating can be an important component of weight management and treating obesity, per a review in the journal Current Obesity Reports. Second, with a mindful eating approach, there are no restrictions on what you can eat, making it a sustainable skilland yes, you can still consume your favorite sweet treats mindfully.

Adopting a mindful approach to food in general may also help you feel less overwhelmed. Mindful eating can help to ease the stress surrounding eating and the many food decisions people make each and every day, Bakovic says. Mindfulness-based stress reduction techniques may be effective interventions for chronic health conditions, including gastrointestinal disorders, and techniques like diaphragmatic breathing, meditation, and body scans may even help people who suffer from irritable bowel syndrome (IBS), research has found. Because the mind and gut are connected, calming your mind can only help your body function more optimally.

As opposed to restrictive diets that focus on elimination, calorie-counting, and other methods that can be harmful, mindful eating often poses minimal risk to healthy individuals, Bakovic says. However, in some cases, it could be possible to become a little too mindful when it comes to eating, Bakovic and Werner say. If mindfully consuming each meal, snack, and drink feels like a chore or causes significant distress, it could be a detriment to your mental health.

When we obsess over health changes, we can quickly cross the line from healthy to disordered or no longer health-promoting, Werner says. Identifying the line between mindful and disordered eating varies from person to person, but in general, there are some red flags to watch out for, Werner says. If you tend to avoid social situations related to food or notice that youre making lots of rules and restrictions to how you eat, it could be a sign that mindful eating isnt necessarily helping, she says.

Remember, mindful eating is about cultivating more present-moment awareness during mealtimebut not judging yourself or the food on your plate or how youre feeling while eating. Its also more about curiosity and less about having the perfect routine. (Lets be realnot every meal or snack has to be a mindful one!)

It takes some practice, initially, to become comfortable with the integration [of mindful eating] into your lifestyle, Bakovic says. If youre ready to make a change, heres how to start and keep your mindful eating practice sustainable and healthy, according to experts.

My number one tip is to have a mindset of curiosity, purpose, and openness, and then you can follow all other helpful actionable tips, Saint-Laurent Beaucejour says. This means doing your best to approach different foods (and mealtime) with curiosity at the forefront. How might it feel if you relaxed and enjoyed your morning tea, for instance, without feeling rushed to scroll through your email inbox at the same time? Be purposeful with the what, how, where, why, and when with your eating, and be open to exploring new and old eating habits without judgment, she says.

As previously mentioned, a major component of mindfulness is being non-judgmental. So, try not to harshly judge your meals or snacks by their nutritional value when mindfully eating and aim to be kinder to yourself, Saint-Laurent Beaucejour says. It's interesting for me as a dietitian to say this, but mindful eating has very little, if anything, to do with nutrition (the science part), she says. Instead, its all about becoming one with your food and eating experience, and not judging yourself for what youre eating or how you feel, she says.

If you like to eat dinner while binge-watching your favorite show or endless TikTok videos, it might be time to hit the off button during your meal, says Bakovic. Snacking while distracted can lead to over-eating, research has found. For mindful eating practices, its vital to focus on your plate and notice how you feel with each bite. And dont worryyour TV and phone will be ready for you when youre done.

Setting a timer can aid in your mindful eating journey, says Saint-Laurent Beaucejour. This means that for 10, 20, 30 minutes or more, ideally, you only have one thing to focus onso try to challenge yourself not to do anything else during that time. Once mealtime is up, you can go back to multi-tasking at work or get back to texting your friends.

During meals, take some time to enjoy what youre eating and drinking, Bakovic says. Savor the smells, taste, and textures of each bite of food. Slowing down and savoring your food as opposed to eating while doing other tasks may also prevent overeating later on, per a study in the European Journal of Health Psychology. Plus, the practice of savoring helps you genuinely appreciate what youre consuming. When was the last time you grabbed an ice cream cone on the board walk and enjoyed it mindfully while listening to the ocean waves?

Writing in a food journal can be a helpful tool to support mindful eating, says Saint-Laurent Beaucejour. You may have heard in the past that the purpose of a food diary is to track calories or how much protein youre getting, for instancebut in this case, keeping a food journal is more about your mental health and taking note of any thoughts or feelings you have around food. Try writing how youre feeling while eating (excited, bored, depressed), and make note of how each food makes you feel.

Side note: People tend to internalize information better when they write things by hand, research has shownso in this case, keeping a handwritten journal may be more beneficial and effective than a mobile app or tracker.

Literally. If youre struggling to slow things down at mealtime, switch up your eating pattern by using your non-dominant hand during your mindful eating sesh, so youll take more time to finish your meal, Saint-Laurent Beaucejour says. For an alternative exercise, you can also try gently putting your fork down between each bite to give yourself some extra time to enjoy and digest your meal.

If youre struggling with mindful eating or suspect you have an unhealthy relationship with food, it may help to seek therapy and/or work with a registered dietitian. Working with a professional for support for mindful eating can be helpful, Werner says. Remember: Mindful eating is not a diet, but rather a lifestyle and behavioral change, so a therapist, registered dietitian, or other credentialed professional can provide support as you navigate this change.

Maria Serra (she/her) is a freelance sex and relationships writer who covers topics relating to butts, boobs, and everything in between. After secretly getting a degree in human sexuality (sorry, parents), she began covering general and sexual health topics for Her Campus, Spoon University, and Womens Health magazine. In her spare time, shes probably listening to trashy emo music with her chihuahua-pug, Bobbie. Follow her on Instagram and Twitter.

See the article here:
This Simple Eating Tweak Could Unlock The Key To Less Stress And Fewer Gut Issues - Women's Health

Your Full Name
Your Email
Your Phone Number
Select your age (30+ only)	30313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081828384858687888990919293949596979899100101102103104105106107108109110111112113114115116117118119120
Select Your US State	Select Your StateAlabamaAlaskaArizonaArkansasCaliforniaColoradoConnecticutDelawareFloridaGeorgiaHawaiiIdahoIllinoisIndianaIowaKansasKentuckyLouisianaMaineMarylandMassachusettsMichiganMinnesotaMississippiMissouriMontanaNebraskaNevadaNew HampshireNew JerseyNew MexicoNew YorkNorth CarolinaNorth DakotaOhioOklahomaOregonPennsylvaniaRhode IslandSouth CarolinaSouth DakotaTennesseeTexasUtahVermontVirginiaWashingtonWashington,DCWest VirginiaWisconsinWyoming
Program Choice	Select Your ProgramInjectable HGHInjectable TestoteroneInjectable SermorelinInjectable Weight LossInjectable HCG DietInjectable Vitamins
Confirm over 30 years old	Yes
Confirm that you resident in USA	Yes
This is a Serious Inquiry	Yes
Message:

Home » Uncategorized » This Simple Eating Tweak Could Unlock The Key To Less Stress And Fewer Gut Issues – Women’s Health