Delve into the concept of mindful eating and discover its benefits, including improved glucose control and healthier food choices. Learn about practical strategies to implement mindful eating in your daily life.

Key takeaways

• Mindful eating, a technique that encourages being present and focused during meals, can help improve glucose control and foster healthier food choices.
• Chronic stress and distraction while eating can impair your ability to manage your glucose levels and hinder satiety.
• Mindful eating doesn't focus on the calories or macronutrients in food, but rather emphasises the sensory experience of eating and enjoying food without judgement.
• Consistent practice of mindful eating can lead to reduced emotional eating and binge eating, as well as diminish the perceived need for calorie counting.

What is mindful eating? In essence, it's the practice of staying present and focused while consuming your meals, savouring each bite rather than mindlessly munching. Though it may sound simple, in our fast-paced digital world, this can prove a challenge.

Research shows that mindful eating can boost satiety and encourage healthier food choices, thereby supporting your metabolic health and glucose control. This article delves into the mindful eating definition, its benefits, and offers practical tips on how to implement this practice into your daily routine.

The impact of distraction and stress during meals

Many of us have found ourselves finishing a meal without even realising it, or reaching for a snack from the fridge when we're not hungry. These actions may stem from distraction or stress, both of which can have a substantial impact on our food habits and metabolic health.

Studies indicate that distracted eating often results in weight gain, anxiety, and overeating. It can impair your ability to recognise fullness cues, leading to unconscious consumption and poor glucose management.

Stressful situations can amplify these effects further by increasing ghrelin (the hunger hormone) and decreasing leptin (the satiety hormone), which can lead to heightened feelings of hunger and inadequate post-meal satisfaction.

The art of eating mindfully

The concept is an extension of mindfulness, like deep breathing and meditation. It involves being in the present moment, paying attention to all aspects of your food and the experience of eating it. This includes the sensations, the characteristics of your meal (appearance, flavour, aroma, and texture), and the way your body feels during and after consumption.

This practice doesn't zero in on the calories or macronutrients in your food. Instead, it emphasises the sensory experience. It is process-driven, not outcome-driven. It encourages a focus on the eating experience without judgement and with patience and acceptance.

The benefits of mindful eating

Evidence supports it can bring about a host of positive outcomes.

Some of the key benefits include:

• Positively influences food intake
• Promotes healthier food choices
• Reduces the perceived necessity of calorie counting for weight loss
• Mitigates emotional eating and binge eating habits

Beyond these benefits, it can also enhance your enjoyment of food, promoting a more positive and gratifying experience.

Implementing mindful eating into your routine

Incorporating this into your daily life requires practice. It can take some time to rewire habits of mindless eating and distraction, so patience and consistency are key.

Here are some tips:

• Be aware of your psychological, emotional and physical hunger cues. Assess your hunger level and listen to what your body is telling you.
• Engage your senses: observe your food's appearance, smell, taste, sound, and texture.
• Evaluate how your body feels before, during, and after your meal.
• Minimise distractions by putting your phone in another room and allowing yourself to be fully present.
• Try having meals outdoors where electronic devices are less tempting.
• Take a proper break for meals, away from your work or other tasks.
• Sit at a table for your meals, rather than standing or consuming food on the go or while watching TV.
• Take time to chew your food.
• Consume your food without judgement and with patience.
• Allow yourself to savour and enjoy your food.
• Utilise a continuous glucose monitor (CGM) to understand how your body is responding to the foods you eat.

As you develop these skills, you'll likely notice an increase in your appreciation and enjoyment of food. If you're experiencing negative thoughts towards food or your body, or you'd like to improve your relationship with food, please seek help from an accredited practising dietitian.

The metabolic health app, Vively, is also an excellent resource for healthy eating. This holistic health app integrates with CGMs to provide insights into how your lifestyle impacts your health. Leveraging this data can help boost your nutrition and lifestyle to suit your unique needs and goals.