{"id":4189,"date":"2023-09-12T10:33:50","date_gmt":"2023-09-12T09:33:50","guid":{"rendered":"https:\/\/theguthealthclinic.com\/?p=4189"},"modified":"2024-06-14T12:35:50","modified_gmt":"2024-06-14T11:35:50","slug":"mindful-eating","status":"publish","type":"post","link":"https:\/\/www.theguthealthdoctor.com\/mindful-eating","title":{"rendered":"Mindful eating"},"content":{"rendered":"\r\n

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Have you ever got to the end of a meal without really noticing that you’d even eaten it? Perhaps you\u2019ve started eating and found you feel out of control and eat till you\u2019re bloated and uncomfortable? Mindful eating is a fantastic tool that can help us regulate our eating. Whilst the approach is commonly used among those with eating disorders or those with difficult relationships with food, the positive benefits of mindful eating can apply to everyone; so much so that in some countries, such as Germany, include mindful eating in their dietary guidelines.\u00a0<\/p>\r\n\r\n\r\n\r\n

What is mindful eating?<\/h2>\r\n\r\n\r\n\r\n

Mindfulness is a practice based on Zen Buddhism and is centered around us being aware in the present moment. Mindful eating is when we become fully connected with all the sensations experienced when eating and drinking including sight, sound, touch, smell and, taste. Being mindful helps use reflect on what we’re eating but also how and why.<\/p>\r\n\r\n\r\n\r\n

Why is it useful?<\/h2>\r\n\r\n\r\n\r\n

When we\u2019re having the full sensory experience from food and drink we can feel more physically and emotionally satisfied. This can help us balance eating for nourishment and enjoyment without overeating. In other words, improving emotional regulation related to eating.<\/p>\r\n\r\n\r\n\r\n

This is partly because we\u2019re slowing down which helps us recognise the signals from our hunger hormones. Also, when we\u2019ve been able to take note of the pleasure from our food or drink we feel content rather than dissatisfied and still craving more. Taking time to smell and look at our food before eating encourages the body to start producing digestive enzymes, so mindful eating helps prepare the gut for an incoming meal and optimises digestion.<\/span><\/p>\r\n

Mindful eating can guide food choices to make sure we are feeling satisfied, both mentally and physically. For example, before reaching for a snack, pause for a minute and think about why you want it \u2013 are you feeling hungry, tired or in need of comfort? This might influence your choice of snack; do you want something warm for comfort or crunchy for fuel, or even to look for other ways to meet that need without reaching for food?<\/span><\/p>\r\n\r\n\r\n\r\n

A mindful eating experiment<\/h2>\r\n\r\n\r\n\r\n

This can be done at any time and with any food of your choice – you may want to pick a food or time that you sometimes feel \u2018out of control\u2019.\u00a0<\/p>\r\n\r\n\r\n\r\n

What will I need?<\/strong><\/p>\r\n\r\n\r\n\r\n