Mindfulness and Digestion – A Recipe for Better Digestion, Metabolism and Health
Did you know that digestion starts in the brain? Did you also know the importance of mindfulness and digestion? Let’s dive in!
Have you ever heard the saying, “You are what you eat”? Well, there’s more to it than that. In reality, you are what you absorb. While eating a nutrient-dense diet is crucial, it’s equally important to ensure that your body can break down and absorb those nutrients effectively. This is where optimizing digestion comes into play. To truly benefit from the nutrients you consume, you must optimize the digestion process.
Understanding the Digestive Journey
Let’s start by understanding how digestion works. It’s a journey that goes from your brain to your stomach, and it’s a north-to-south process. First, your brain sets the stage by seeing, smelling, and thinking about the food you’re about to eat. It then releases enzymes and other substances your body needs for that specific meal. As the food enters your mouth, you taste it, chew it, and your saliva begins to break it down. More enzymes in your mouth help further break down the food before it continues its journey down your digestive tract.
In your stomach, stomach acid and pepsin go to work, breaking down the food. Your liver and gallbladder release bile to handle fats, and your pancreas produces digestive enzymes to complete the digestion process in the small intestines, where absorption takes place. Your small intestines are also where your immune system keeps an eye out for invaders or harmful bacteria. Finally, the journey ends in the large intestine, home to trillions of microbes crucial for gut health.
The Pitfalls of Mindless Eating
Now, here’s the kicker: not being mindful when you eat disrupts all parts of the digestive process.
In today’s fast-paced world, many of us eat on autopilot. We’re multitasking, eating on the go, in our cars, or at our desks. We’ve moved away from sitting down to enjoy a meal. It’s become normal to eat without much thought. However, this lack of mindfulness has consequences from poor food choices to overeating, along with others.
Embracing Mindful Eating
Enter mindful eating. The practice of mindful eating encourages you to focus your full attention on your food. This has numerous benefits, including improved digestion, a better relationship with food, and potential weight loss. When you pay attention to what you’re eating and how your body reacts, you become more aware of your hunger and fullness cues, making it easier to know when to stop eating and make healthier choices.
Mindful eating isn’t just about these benefits; it’s also about intuitive eating. This is where you trust your body to tell you when you’re hungry and when you’re full. The two go hand in hand. By slowing down, being present, and savoring each bite, you pave the way to intuitive eating, and away from tracking your food.
Scientific Backing of Mindfulness and Digestion
A study in 2019 highlighted the incredible impact of mindful eating on digestion. It complements other approaches to optimize your digestive function. It fosters mind-body-food awareness, contributing to your overall wellness. The key to its success lies in reducing the stress response, promoting nervous system balance, and supporting homeostasis—the body’s preferred state for proper function.
The study concluded that mindful eating offers a scientifically proven and effective way to regulate the stress response, critical for optimal digestion—the cornerstone of wellness and survival.
How Mindful Eating Improves Digestion
How does mindful eating improve digestion? Two key ways: it increases enzyme production for better nutrient absorption and enhances the gut-brain connection, positively influencing the enteric nervous system’s role in digestion.
Practical Tips for Mindful Eating
So, what can you do to get started with mindful eating and slow down your mealtime?
- Set a timer for 20 minutes. This is the minimum amount of time it should take to finish a regular full meal. Work on slowing down to get to this or longer.
- Try eating with your non-dominant hand to slow down your eating pace.
- Use chopsticks, which can significantly slow down your eating if you’re not accustomed to them.
- Take the first 5 minutes of your meal to eat in silence and appreciate the food’s journey from farm to your plate.
- Take small bites and chew them thoroughly, enjoying each mouthful.
- Before reaching for a snack, pause and ask yourself if you’re genuinely hungry or just bored.
To Wrap it Up
By including mindful eating into your daily routine, you can improve your relationship with food, make healthier choices, and ultimately support your overall health and metabolism. It’s a simple yet powerful tool. After all, who doesn’t want a healthy metabolism and good health? Your Your Title Goes Herejourney begins with being mindful when you eat.
Study referenced – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7219460/