This week Zainab Sarwar, a Dubai-based nutritionist and founder of Moksha Lifestyle, writes about many benefits of mindful eating. Read on…
health
In today’s fast-paced world where multitasking is often celebrated, eating has become an unintentional activity - meals are frequently consumed in front of a screen, on the go, or while juggling multiple tasks. The result? Many of us have lost touch with our natural hunger cues and developed unhealthy relationships with food. Enter mindful eating - a practice rooted in mindfulness that helps us slow down, savour our meals, and reconnect with our body’s needs. Not only does it promote a healthier relationship with food, but it can also reduce emotional eating and improve digestion. Read on…
What is mindful eating?
At its core, mindful eating is about paying full attention to the experience of eating. This means being present during meals, noticing the flavours, textures, and smells of food, and tuning into your body’s hunger and fullness signals. The practice draws from mindfulness, which is the act of being aware and focused on the present moment without judgment.
Mindful eating encourages you to break away from eating on autopilot and instead engage with your food in a more conscious, deliberate way. It’s not about restricting food or following a strict diet, rather it’s about fostering a deeper awareness of how, why, and what you eat.
* Improves digestion: Eating quickly or while distracted can interfere with digestion. When you slow down and chew your food thoroughly, your body has more time to break it down, which can reduce bloating, indigestion, and discomfort. Mindful eating allows you to fully engage your senses in the eating process, which starts in the mouth with saliva production. Chewing your food thoroughly and slowly is the first step in proper digestion.
* Savouring each bite: Often, we rush through meals without truly tasting or appreciating the food. Mindful eating encourages you to savour each bite, which can lead to greater satisfaction. When you eat more slowly and deliberately, you’re more likely to enjoy your food and feel content, reducing the need for second helpings or snacking out of habit.
* Manages cravings: Many of us turn to food as a source of comfort when we’re stressed, anxious, or bored. Mindful eating helps you distinguish between emotional hunger and physical hunger, allowing you to better manage cravings and emotional eating. By being present during meals, you become more aware of why you’re reaching for food and whether it’s driven by emotion or true hunger.
* Weight management: Because mindful eating emphasises tuning into your body’s hunger and fullness cues, it can help prevent overeating. By being in tune with your body, you’re more likely to stop eating when you’re full, rather than when your plate is empty. Over time, this can support healthy weight management without the need for restrictive dieting.
* Healthier relationship with food: It helps you develop a more positive, balanced relationship with food. Instead of labelling foods as ‘good’ or ‘bad’, you begin to appreciate food for the nourishment and pleasure it provides. This mindset shift can alleviate guilt and shame associate with eating certain foods and promote a more compassionate approach to nutrition.
Incorporating mindful eating into your routine doesn’t require a complete overhaul of your eating habits. Here are practical steps to help you get started:
* Eat without distractions: One of the simplest ways to start practicing mindful eating is to remove distractions during meals. Turn off the TV, put away your phone, and focus solely on your food. This allows you to be fully present in the experience of eating, making it easier to pay attention to your hunger and fullness signals.
* Take smaller bites and chew thoroughly: Taking smaller bites and chewing thoroughly slows down the eating process, allowing you to savour each bite and give your body time to signal when it’s full. Chewing your food completely also aids in digestion by breaking it down more effectively in your mouth before it reaches your stomach.
* Listen to your body’s hunger and fullness cues: Before you eat, ask yourself how hungry you are on a scale of 1 to 10, with 1 being not hungry at all and 10 being ravenous. Pay attention to these cues throughout your meal, and stop eating when you feel satisfied, rather than when your plate is empty. It can take time for your brain to register fullness, so pausing midway through your meal to assess your hunger can be helpful.
* Savour the flavours and textures: Take the time to notice the taste, smell, texture, and even temperature of your food. Engaging all of your senses can enhance your enjoyment of the meal and keep you grounded in the present moment.
* Acknowledge your emotions: Emotional eating is common, but it can lead to unhealthy eating habits. Before reaching for food, take a moment to assess your emotional state. Are you eating because you’re hungry, or are you stressed, bored, or anxious? If it’s the latter, consider alternative ways to address those emotions, such as going for a walk, practicing deep breathing, or journaling.
* Slow down: Eating slowly is one of the fundamental principles of mindful eating. It gives your body time to signal when it’s had enough and helps you feel more satisfied with less food. Try putting down your utensils between bites, or take a sip of water after every few bites to slow down the pace of your meal.
* Eating on the go: Our busy schedules often make it difficult to sit down for a meal. Whenever possible, try to set aside even a few minutes to eat without distractions. If you must eat on the go, take a few deep breaths before your meal to centre yourself and try to chew slowly.
* Overeating: It’s easy to overeat, especially when food is served in large portions or when we’re eating quickly. Practice portion control by serving yourself smaller portions initially, knowing you can always go back for more if you’re still hungry. Pausing during meals can also help you recognise when you’re approaching fullness.
Mindful eating is not about perfection or following strict rules; it’s about developing a deeper awareness of your body, your food, and your emotions. By practicing mindfulness at mealtime, you can foster a healthier, more balanced relationship with food. It’s a journey that takes time, but with patience and consistency, mindful eating can transform the way you nourish both your body and mind.
Zainab can be reached at xainabsarwar@live.com, www.yogadubai.ae or @lifestylebyzainabsarwar on Instagram
