In general, eating is more than just fueling the body or essential nutrients to stay alive. Rather, it is also important for an individual’s mental and emotional well-being. Understanding the difference between emotional and conscious eating can improve a person’s mental health by adjusting eating habits and slowing down during meals.
Understanding Emotional Eating
Emotional eating occurs when people turn to food for comfort rather than to satisfy their hunger. Stress, grief, boredom, or even happiness can trigger cravings for high-calorie, sugary, or fatty foods.
According to research from the Mayo Clinic, emotional eating is a frequent reaction to pressures such as job pressure, marital problems, or financial difficulties, and can cause unhealthy weight gain or eating disorders.
While eating “comfort foods” can provide temporary relief and at some point, relaxation, it can also lead to guilt and overindulgence, and starting a cycle of emotional distress and unhealthy eating patterns.
Learning Mindful Eating
On the other hand, the practice of mindful eating involves being present during meals. This could mean giving attention to the food’s taste, texture, and aroma while paying attention to hunger and fullness cues.
Harvard Health suggests that mindful eating can help people select better food choices, prevent overeating, and even help reduce stress and anxiety.
Techniques for Mindful Eating
Below are some tips to help introduce mindful eating into your daily routine:
- Eat without Distractions: Avoid multitasking while eating. Turn off the TV, put away your phone, or stop whatever you are currently working on and focus on your meal.
- Slow Down: It takes around 20 minutes for the brain to register fullness. Eating slowly will allow you to recognize that you’re satisfied, thereby preventing the chance of overeating.
- Enjoy the Experience: Take time to appreciate your food: how it tastes, how it smells, the texture, even how it was prepared. This practice increases pleasure and reduces cravings afterward.
- Listen to Your Body: Ask yourself if you’re hungry before eating. If you’re doing it just because you’re bored or stressed out, try to drink water or do other things instead.
- Portion Control: Start with small servings and just refill your plate when you’re still hungry. Don’t just fill up your plate with everything that’s in front of you, only to waste it because you’re already full. This practice will help you to manage your calorie intake and prevent overconsumption.
Eating Slowly Helps
Studies show that eating at a slower pace can help with digestion, prevent overeating, and allow the body to accurately identify when it’s full. Additionally, Harvard Health claims that conscious eating may also help lower stress-related eating, prompting a balanced mental state and a good weight.
Given the fast-paced lifestyle and the popularity of fast food and quick meals in the Philippines, finding time to eat healthy and enjoy your food is an effective approach to support mental health. Whether you’re savoring Filipino dishes like a hearty bowl of sinigang, adobo, or any home-cooked meal, practicing mindfulness while eating can enhance both emotional and physical aspects.
Transitioning from emotional eating to conscious eating fosters a healthier relationship with food. It doesn’t take much to sit down and enjoy what you’re eating. Start small and slow, and soon you’ll discover that eating is an enjoyable experience.
