Nervous System Regulation through Mindful Eating
Many people are advised to ‘slow down’ when they feel overwhelmed, but finding practical, everyday ways to relax can be challenging. While practices such as meditation and yoga are excellent options, they’re not always easy to fit into a busy day. A simpler approach? Mindful eating—a method that seamlessly fits into daily life. Sure, aforementioned practices could benefit most people, but I question whether they are easy enough to integrate into our daily life. Instead, it has been my observation that many hold on to these relaxation strategies well enough for a period of their lives (if at all), but struggle to maintain any kinds of practices for very long.
When I talk with my clients about behaviour change, we usually come to this sticking point quite quickly.
How does one manage to maintain the good behaviours, when they don’t get integrated into the routine as easily?
With this blog post, I want to propose a strategy to “slow down” that can be more easily integrated into a daily routine, because it involves something that we all do every day, and even better, several times per day!
What is Mindful Eating?
In an article by J.B. Nelson from 2017 mindful eating is defined as “[…] an approach to food that focuses on individuals’ sensual awareness of the food and their experience of the food.”
The practice is meant to slow down this often rushed aspect of daily life and encourage savouring and being present in the moment. The specific food doesn’t matter as much as the process through which it is consumed. So really, you can mindfully eat any meal or snack and reap the benefits.
Characteristics of a Mindful Eating Practice:
There are certain aspects of the practice that are important when trying to eat mindfully:
First of all, when trying any kind of mindfulness exercise, we aim to experience, without judgement. This means that we want to distance ourselves from negative or positive appraisal of a food.
Another important aspect is patience. We actively slow down to be fully present.
While we are present, we want to try and observe the process with a beginner’s mind, meaning we try to notice the food, as if we are experiencing it for the first time.
When following any kind of mindfulness practice, you don’t compare and learn to develop trust in your own perception.
There is no goal you follow within the exercise outside of noticing and registering. Therefore any kind of benefits resulting from the practice happen automatically, rather than from effort of striving (nonstriving) towards their accomplishment.
Acceptance follows from clearly noticing. Wherever you are at this moment is fine. There is no wrong appraisal of the food.
Finally, you might notice thoughts based on previous experiences, for example situations you had in relation to the food you’re eating. With practice you are able to let go of previous perceptions. By being fully present, rather than looking back, you are able to be open to experience what you are eating with a fresh perspective (Nelson, 2017).
Benefits of Mindful Eating
If you’ve heard of mindful eating before, you’ve probably heard of its positive effects. Research has started to confirm that. Khan and Zadeh (2014) found in their research that there was a positive correlation between mental wellbeing and mindful eating.
Furthermore, some research has shown promising links between the use of mindful eating strategies and the reduction of eating disorder symptoms in some individuals (Tapper, 2022). It should be taken into account however, that eating disorder symptoms are best treated under the supervision of a therapist or specialised dietitian.
Generally, it has also been shown that a more mindful approach to eating can help with digestion. Eating more slowly, can help decrease swallowing excessive air while eating and make it easier to notice when you are full (Works, Rupa & Patient, 2024). Some people also notice that they eat fewer treat foods, when they focus more while they eat them. Mindless eating often leads people to consume higher quantities of foods (Tapper, 2022).
Finally, by slowing down consciously, we remind ourselves that we don’t need to always rush. We take time to notice what we are eating and allow our nervous system to switch from the fight-or-flight mode to a relaxed mode.
How to Practice Mindful Eating
You are probably asking yourself now how you can start. I propose, maybe already with your next meal or snack.
Rather than scrolling on your phone while you inhale it, see if you can set your phone aside for a moment. Look at the food. Notice the textures and colours. Does it come in packaging? What do you notice about the packaging?
Now see if you can notice aspects through your other senses. Does the food have a smell? If it is a hand-held snack (e.g. a piece of fruit or a granola bar) how does it feel in your hand? Is it heavy or light?
Does it make a sound when you interact with it?
Once you explored these senses, taste it. You can also ask yourself how the food feels in your mouth. Do you notice things about its texture that you previously haven’t before it was in your mouth? Does the texture or flavour change? For example, chocolate famously melts, but other foods change too, while you chew them.
By fully engaging with each bite or sip, you may notice a richer experience of your food and drink. Be present with them and try to notice more and more aspects.
As a result you will probably take a bit more time eating it, but I have a feeling that this won’t bother you (And if it does bother you, maybe ask yourself why that is…).
Conclusion
Mindful eating offers a practical, accessible way to reconnect with each meal and create moments of calm. Begin today by setting aside distractions and noticing each bite. For further support or to explore other well-being practices, feel free to reach out.
If you are looking for counselling with related or unrelated mental wellbeing issues, I am currently open to start working online with new clients. Feel free to reach out and ask for more information through my contact page.
References
Khan, Z., & Zadeh, Z. F. (2014). Mindful eating and it’s relationship with mental well-being.
Procedia-Social and behavioral sciences, 159, 69-73.
Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017
Aug;30(3):171-174. doi: 10.2337/ds17-0015. PMID: 28848310; PMCID:
PMC5556586.
Tapper, K. (2022). Mindful eating: what we know so far. Nutrition bulletin, 47(2), 168-185.
Works, H. P., NY, N., Rupa, O., & Patient, F. A. Q. (2024). The Science Behind Mindful
Eating: How It Impacts Digestion and Overall Health. Nutrition.
Photo by Priscilla Du Preez 🇨🇦 on Unsplash
Margaretha Madoures 