Mindful Eating
I thought to write an article on an aspect of eating that is often not considered. Most studies focus on what to eat, not how to eat.
When our parasympathetic nervous system is dominant, we digest our food best. This is our “rest and digest” nervous system, when our body produces optimal digestive enzymes. The body directs adequate resources to digestion and absorption, metabolism.
When we eat in a stressed, distracted, busy or anxious state, the body directs hormones and energy to deal with the crisis at hand, even if there isn’t one. Our sympathetic nervous system (fight/flight) is dominant.
If we eat while:
stressed,
driving in the car,
on the phone,
looking at the news,
social media,
arguing with the spouse
or the kids,
watching a violent movie,
or upset….the brain will divert energy and partially shut down the digestive function.
This can contribute to digestive symptoms such as gas, cramping, heartburn, diarrhoea, belching….all sorts of digestive issues. Short term and long term. Food may feel it is just sitting in the stomach because it is.
It’s not just what we eat, it's whether the body is relaxed enough to digest and absorb the food properly. This isn’t some airy fairy hippy idea- it is physiological and has been studied. We don’t digest well when stressed. Nutrient absorption will be less, some nutrients will be excreted, cholesterol can raise, cortisol can raise, gut flora can be disturbed. Saliva excretion goes down. Food sensitivities increase. The amount of time it takes the stomach to empty increases.
On top of this, cortisol is released when stressed, and cortisol is associated with weight gain, especially around the middle. It prevents weight loss. It stops the body from burning food for calories and instead shunts it into fat cells. Insulin resistance goes up. The metabolism slows down. Inflammation increases. Many people are chronically stressed, it has become normalised.
The Metabolic Power of Relaxation
For better digestion, eat while in the parasympathetic dominant state, the rest and digest state.
Some suggestions to do this:
Take your time to eat meals- give yourself time for your daily meals instead of rushing through them. Rearrange your schedule to provide yourself with proper mealtimes. Encourage your family and coworkers to take time for appropriate mealtimes rather than eating while working or busy.
In particular, eating breakfast is shown to help with many health parameters, so don’t skip it.
Sit down to eat, and eat food that you enjoy, that brings pleasure.
Lay out the table in a way that makes you feel suitable- perhaps placemats, nice crockery, flowers- even if it’s just you.
Focus on eating and not on your phone or the TV or work. Conversation and social activity at mealtimes are fine, even beneficial, as long as it does not contribute to stress.
Many poor food choices are made when we don’t give ourselves time to eat proper sit down meals. When you stop to focus on what you are eating, you will be more likely to make sure it is worth your while.
Take some deep breaths at the beginning of your meal. Deliberately slow down, and look at the food you are about to enjoy. This helps to switch the body into a more relaxed mode and release digestive juices. Digestion begins with seeing and anticipating food.
If you are a fast eater, concentrate on slowing down your rate of eating. See if you can be the last person at the table to finish, instead of the first. Take some conscious deeper breaths during your meals, and deliberately slow down. Let your digestion catch up.
Taste your food. Eat while you are eating. Be mindful. Enjoy, savour. Good food is one of the greatest pleasures in life, so why do we rush through it to move onto the next thing?
In some countries such as France and Italy, it is customary to take several hours for lunch with others. These meals are relaxed and spacious, giving time for one of the most important things in life- pleasurable eating. It is believed the social aspect of eating in France, and the priority given to it, contributes to the French Paradox, where they eat foods in moderation that are considered unhealthy in other countries. Still, their rates of obesity are far lower.
Many people with weight, digestive and other health issues spend money and time trying to find the perfect diet or cure. Slowing down at mealtimes and reclaiming enjoyment of food can be life-changing for some. It's definitely something to consider.
