Slow down to eat and feel the difference!
As a health coach, it is no surprise that in January I often see people who have gained yet more pounds and come to me believing they have an ‘overeating’ problem. Only they don’t! They have an ‘awareness’ problem which, as you will find out from this article, is in itself a problem.
Why eat slowly?
It turns out that how we eat is as important as what we eat. Studies show that if we become masters of how we eat and if we eat with awareness, our metabolism is more efficient, digestion improves, and those unwanted extra pounds have far less chance of ever actually materialising.
Given that prevention is always better than cure I thought I would cover this topic now, so that we can get into practice before we get deluged with Christmas ‘treats’!
Most of us know that to digest food properly we must eat food slowly and chew well, however for optimum digestive efficiency and to minimise weight gain, we also need to
- notice and register what we are about to eat
- be mentally present and relaxed whilst eating
- take pleasure during the whole process of eating
This involvement of all our senses is called the cephalic phase of digestion, or the ‘head’ phase of digestion. Research suggests that 30-40% of the total digestive response to any meal is dependent on our full awareness. A lack of such awareness is a cause of poor digestion and weight gain.
It has been found that the brain must experience taste, pleasure, aroma and satisfaction if it is to accurately assess a meal and catalyse our most efficient digestive force. Digestion literally begins in the head as chemical and mechanical receptors on the tongue, and the oral and the nasal cavities are stimulated by smelling food, tasting it, chewing it and noticing it. This hearty awareness then initiates the secretion of saliva, gastric acid and enzymes, gut associated neuropeptides and the production of the full range of pancreatic enzymes. In addition, it causes blood to rush to the digestive organs, the stomach and intestines to rhythmically contract, and electrolyte concentrations throughout the digestive tract to shift in preparation for incoming food.
Studies show that when we simply eat with no real attention or pleasure we absorb far less nutrients and end up eating more!
In one fascinating study test subjects were given a mineral drink, and the absorption of two minerals – sodium and chloride – were measured in their small intestines. When the subjects drank the drink with relaxed awareness 100% of these minerals were assimilated within the hour. However when the subjects were given a headset and asked to drink whilst listening to different sounds in their right and left ears there was 0% absorption of these minerals! The simple act of attending to two stimuli at once dramatically altered their metabolism.
Likewise if we eat with our attention on something else such as watching TV, reading or driving, the brain simply says, ‘I don’t remember anything, I didn’t get any satisfaction, I am hungry’.
The less awareness we bring to the table, the more we eat and the more weight we will gain!
The final important element in maximising our digestion and minimising our desire to overeat is ensuring that we eat in as relaxed a state as possible with maximum enjoyment. When we are relaxed our saliva production increases, digestive enzymes are released, and food is appropriately digested.
Conversely if we eat when feeling stressed, our ability to digest and metabolise food is impacted. When stressed our metabolism slows down and we produce cortisol and insulin which send signals to our body to put on weight. Sugar is released into the blood stream (in preparation for fight or flight) and over time this too can cause insulin resistance and weight gain.
I recently heard Dr. Rangan Chatterjee speaking about the correlation between IBS and stress, and how some of his patients’ IBS symptoms dramatically reduced just by them taking in a couple of lovely deep breaths before eating. How we breathe is information to the brain – long slow outbreaths tell the brain we are safe and so turn on the parasympathetic/relaxation response.
Given that we all eat at least once a day, and that most of us are in dire need of more ‘downtime’, eating can be the perfect ‘habit’ around which to create more downtime.
How to eat slowly and mindfully
Below are some easy ‘eating habits’ which help maximise digestion and minimise weight gain. Pick one or two to try and when these have become an easy ‘habit’ add in another from the list:
- Add in ‘Vitamin T’ – Take Time to eat and gradually extend your meal times
- Only eat when sitting down – Sitting helps your body relax and so gets it into rest and digest mode
- Turn off or put away any other distractions – Make mealtimes technology free and use mealtimes as a time to let go of all worries and work
- Notice the food on your plate – Pause, really see it and smell it
- Take a moment to give a little gratitude – Give appreciation for the fact that you have this food to eat. Where did it come from? What has been involved in getting it to your plate?
- Take a couple of diaphragmatic breaths before eating – Breathe into your belly for the count of 5-7 and out for the count of 8-11. Breathing into the belly increases its oxygen uptake and helps increase the gut’s responsiveness to food. Breathe in more oxygen and you burn more food!
- If eating with other people name the food out loud and have a conversation about it – Let your conversation be uplifting and free of negativity and gossip
- Put your cutlery down between mouthfuls
- Enjoy your food, guilt free, really savour the delicious flavours and textures
Remember, the more you relax and enjoy your food the better able your body will be to digest and gain nourishment from it, and the more your brain will register pleasure and leave you with a feeling of satisfaction.
Words: Helen Prosper
If you would like to find out more, please contact Helen on 07545 227272 or visit: livewellandprosper
