Eat Slowly and Mindfully for Better Health

In a society where speed has become the norm, it is not uncommon to see meals eaten in a hurry, often in front of a screen or between two meetings.

Yet eating is much more than just a physiological necessity: it is an act that can influence our physical health, our mental well-being and our state of mind. It is one of the 12 pillars of a good health.

Adopting a calmer, more mindful approach to mealtimes is a key part of improving your quality of life.

This article explores in depth the benefits of this practice and offers tips for implementing it.

1. The dangers of eating too quickly

When we eat quickly, our body and mind are often disconnected from the eating experience.

This can lead to several negative consequences:

1.1 Digestive problems

Eating quickly often means we don't chew our food properly.

However, chewing is a crucial step in the digestive process.

Insufficient chewing causes food to reach the stomach in a form that is more difficult to break down, which can lead to digestive problems such as bloating, gastric reflux or even abdominal pain.

Additionally, incomplete digestion can limit the absorption of essential nutrients.

1.2 Overconsumption of calories

It takes about 20 minutes for the brain to receive the satiety signal sent by the stomach.

Eating too quickly can cause you to eat much more food than you need before feeling full.

This can lead to calorie overload, promoting weight gain and associated health problems, such as diabetes or cardiovascular disease.

1.3 Increased stress

Eating quickly and mindlessly can increase stress levels.

This moment, which should be a time for pause and recharging, becomes an additional task carried out mechanically.

Over time, this can contribute to a vicious cycle of tension and mental exhaustion.

2. What is mindful eating?

Mindfulness is the practice of intentionally paying attention to the present moment without judgment.

Applied to food, it involves being fully present during the meal, paying attention to flavors, textures, smells and bodily sensations.

Mindful eating also means listening to your internal needs and cues, such as hunger and satiety, rather than being guided by external factors like time of day, emotions, or social habits.

3. The benefits of eating calmly and mindfully

3.1 Improved digestion

When we eat slowly and calmly, our bodies have time to prepare for the various stages of the digestive process. Chewing helps break down food into smaller pieces, activating the salivary enzymes necessary for efficient digestion. Optimal digestion not only prevents digestive discomfort but also allows us to better absorb vitamins, minerals, and other nutrients essential to our health.

3.2 Reduction of stress and anxiety

Taking the time to eat calmly offers a break from an often hectic day. It can be thought of as meditation in motion. By focusing on each bite, you can calm recurring thoughts and reduce levels of the stress hormone cortisol. This practice can even improve mood and increase feelings of well-being.

3.3 Better weight management

Mindful eating allows you to better perceive the body's satiety signals, thus avoiding overeating. Furthermore, this practice encourages a more thoughtful relationship with food, limiting episodes of "emotional eating" related to stress or boredom.

3.4 Healthier relationship with food

Transforming mealtimes into a mindful experience can shift your perception of food. You learn to view food as valuable fuel for your body and mind. This fosters gratitude for food and the effort it takes to prepare it, strengthening a more harmonious and balanced relationship with your diet.

3.5 Increased serenity

By taking the time to savor each bite, you are fully present in the moment. This simple act helps develop a greater appreciation for the present moment, bringing a lasting sense of calm and contentment.

4. How to eat calmly and mindfully?

Here are some practical steps to integrate this habit into your daily life:

Create a calming environment : Avoid eating in front of a screen or in a noisy environment. Set up a dedicated dining space with elements that soothe you, such as soft lighting or calming music.

Take your time : Give yourself enough time for each meal, even if it's a quick snack. Try to schedule your meals so you can eat them without feeling rushed.

Observe your food : Before you begin eating, take a moment to contemplate your plate. Notice the colors, shapes, smells, and textures. This awakens your senses and prepares your mind for a more conscious experience.

Chew slowly : Take the time to chew each bite thoroughly. This not only aids digestion, but also the perception of different flavors.

Put down your cutlery between bites : By putting down your cutlery after each bite, you naturally slow down and avoid eating mechanically.

Pay attention to sensations : Focus on the tastes, smells, and textures of food. Also, notice the signals your body is sending: How is your hunger changing? Are you experiencing increasing pleasure or satisfaction?

Practice gratitude : Before you begin eating, take a moment to thank the people and things that made it possible to bring this food to your table.

5. Common obstacles and how to overcome them

5.1 Lack of time

In a busy schedule, it can seem difficult to eat calmly. However, even a few minutes of mindful practice can make a difference. Try starting with just one meal a day, such as breakfast or lunch.

5.2 Anchored habits

Changing a habit takes time. Start with simple actions: for example, deciding to eat without a screen or taking a minute to look at your plate before you begin.

5.3 Temptation of distractions

Phones and screens are common distractions. Try leaving them in another room or using this time to intentionally disconnect.

Conclusion

Eating calmly and mindfully is more than just an act of eating: it's an investment in your health and well-being.

By taking the time to savor each meal, you not only improve your digestion and mental state, but you also cultivate a more positive relationship with food.

So, the next time you sit down to eat, remember: every bite is an opportunity to find serenity. Enjoy!