Can Mindful Eating Lower Risk of Chronic Disease?

High stress and busy lifestyles can easily lead to the habit of mindless eating, distracting us from what, how much and why we are eating. New evidence suggests the impact mindful eating can have in the prevention of type 2 diabetes and cardiovascular disease.

Individuals often overeat, not because they are hungry, but because the food looks delicious, they are distracted or they want to soothe unpleasant feelings. Not only can the practice of mindfulness help people make healthier food choices, but mindful eating may also improve glucose levels and boost heart health. In fact, mindful eating has even been shown to be more effective at improving these markers than other behavioral weight loss programs that do not focus on mindfulness.

Here are a few steps you can take towards becoming a mindful eater:

Create a shopping list. Consider the value of every item you add and avoid impulse shopping.

Come to the table with an appetite but not ravenous. Skipping meals can create extra hunger and change priorities during mealtime.

Start with a small portion. Remember that you can always come back for more. If you are in a social setting, try a couple of bites and engage in conversation while waiting to gauge your hunger.

Appreciate the food and your senses. Take time to pause and enjoy the unique color, texture, aroma or even sounds that food has.

Take small bites. It is easier to taste food with less in your mouth. Try to identify all of the ingredients in each bite.

Chew thoroughly and eat slowly. Enjoy new flavors that are released the longer you chew and enjoy some “me time” or time with company between bites.

Ask yourself questions. Am I full or still hungry? If you are still hungry, wait for another minute and then get up for seconds, starting your mindful practice over again.

Bottom Line: Mindful eating impacts more than just your food choices; it also affects your personal enjoyment of food and social surroundings. Try applying one or more of these steps the next time you sit down to eat.

Source 1, Source 2

Visit Wellness Workdays for more information about our worksite wellness programs.