Mindful Eating

Most of the patients that we see as dietitians struggle with mindless eating on some level. Whether its a severe case of checking out and eating a whole bag of chips, or minor, like coming home from work and going directly to the fridge or pantry. Crave Health intern Alyssa Rieser is going to help you understand the why behind mindless eating.

-Ashley

Have you ever had the experience of eating while under stress - after an argument or rushing to work in the car - and afterwards noticed some digestive upset? Maybe you had a bellyache, felt like your food was “stuck”, or experienced acid reflux. Or maybe you felt completely unsatisfied and were compelled to continue eating past fullness. We’ve all been there before, mindlessly wolfing down our food or eating when in a negative frame of mind. It’s usually followed by poor digestion and discomfort. We know that stress has an impact on health, but too often underestimate the extent of its impact on the digestive system specifically.

Let’s examine what happens on a biochemical level when we eat during a stressful state.

The sympathetic nervous system tells the body to shut down digestion and redirect its energy to other parts of the body for “fight or flight”. The body undergoes many changes occur at this point, including:

• Decreased nutrient absorption increased nutrient excretion

• Increased levels of serum LDL cholesterol (the "bad" cholesterol) and triglycerides

• Decreased gut flora populations (healthy gut bacteria)

• Delayed or increased gastric emptying time

• Increased oxidative stress and inflammation

• Decreased muscle mass

As if that weren’t bad enough, chronic low-level stress is associated with increases in cortisol and insulin, hormones in the body that decrease calorie-burning, increase weight gain, and prematurely age the body.

Yikes! I know this is bad news, but don’t let it stress you out too much yet. By altering your approach to mealtimes you can immediately reap the benefits of better nutrient assimilation, smoother digestion, and a faster metabolism.

Termed eating mindfully, it involves slowing down at mealtimes and cuing in to how you feel on an emotional and physical level. Some of the other benefits of mindful eating include reducing overeating, being satisfied with less, and developing a more joyful relationship with food. A registered dietitian can work with you to not only improve what you’re eating, but how you’re eating. Here are some tips to get you started:

• Make your eating environment peaceful and beautiful - light candles, sit beside a window or outside, place a bouquet of flowers on the dinner table.

• Avoid distractions - put away work, turn off the television, and eat away from the computer. This is not the time to multitask.

• Take 3 slow, deep breaths before beginning a meal to set a slow, relaxed pace. Pay attention to your breathing throughout the meal, reminding yourself that oxygenation helps fuel digestion.

• Practice gratitude. Begin your meal by saying grace or having a moment of silence to acknowledge the nourishment you are about to receive.

• Place your fork or spoon down between bites and chew each bite thoroughly.

• Savor each morsel of food, paying attention to texture, flavor, and any sensations that arise.

• Share your mealtimes with others. Make this a time to enjoy the company of your loved ones. Studies show that families that eat together are closer and experience a greater sense of well-being.

• Choose quality over quantity. Prepare meals with the freshest, highest quality ingredients you can afford.

• Get in the kitchen. Cooking is a powerful way to develop a more positive relationship with food. When we nourish ourselves and others, we derive more satisfaction from eating.

If you’re interested in learning more about eating mindfully, the following books are a great place to start: The Slow Down Diet by Marc David, Intuitive Eating by Evelyn Tribole, and Eating Mindfully by Susan Albers, Psy.D.

by: Alyssa Rieser