What are the benefits of practicing "mindful eating"? ~ Nutritionist's Column Vol.107

Recently, I think many people have been practicing mindfulness as a form of mental care.
Mindfulness is a state of mind in which you are focused on the present moment, and it is hoped that meditation can have the effect of resting the brain.
It is thought to have originally had its roots in yoga breathing techniques and Japanese zazen, and developed into a more medical health method.
I would like to talk about "mindful eating," a program that applies mindfulness techniques to eating, which is known as food meditation.

What is Mindful Eating?

"Mindful eating" refers to an approach to food that involves focusing on the food you are eating, paying attention to your senses and deepening your connection with the food you eat .

How conscious are you about what you eat?

Do you eat with your smartphone in one hand, while reading a book or watching a video, or while walking or moving around?
"Nagara Tabe" is when you eat while doing something else.
I think many people have made this a habit.

Eating while doing something else may save time and be efficient, but from a health standpoint, it is a way of eating that has many disadvantages.

The disadvantages of "eating while doing something else"

Why is "multitasking" bad for your body?

* Overeating leads to weight gain
It is said that this can lead to overeating as you become less conscious of what you are eating.
You may find it difficult to feel full or satisfied, or have trouble keeping track of how much you've eaten, which can lead to overeating.

* The number of times you chew may decrease, leading to poor digestion and absorption.
This reduces your focus on eating and causes you to chew your food less.
If you don't chew properly, saliva will not be secreted properly, which can lead to poor oral hygiene.
Also, because you lose focus on eating, you end up swallowing without chewing properly.
This negatively impacts digestion and nutrient absorption.

*You tend to eat quickly <br>When eating while doing other things, you may end up eating quickly.
When you eat quickly, you tend to eat too much before your satiety center kicks in.
Swallowing food without chewing it properly not only has a negative effect on digestion, but also puts strain on the stomach and intestines.

The benefits of "mindful eating"

Here are some of the benefits of practicing mindful eating:

*Increased satisfaction with meals Practicing mindful eating may increase your satisfaction with meals.
It has been reported that consciously enjoying one's senses can make a meal a richer experience and leave one feeling more satisfied.

*Improved Eating Control <br>May help improve control over overeating and unconscious eating habits.
It has been reported that mindful eating can help you feel fuller and prevent overeating.

*Stress reduction <br>Incorporating mindfulness into your diet may help reduce stress.
Concentrating on eating can help you relax.

*Weight management <br>Some studies suggest that mindful eating may lead to weight management.
Chewing thoroughly helps your brain sense fullness.
It has also been reported that mindful eating can be a way to prevent unconscious overeating or undereating.

How to practice "mindful eating"

Finally, we will introduce how to practice "mindful eating."
This approach sees food not just as a source of nutrition, but as part of promoting harmony in the body and mind.
Several studies have shown that "mindful eating" has a positive effect on many aspects of health.

It's difficult to be mindful of every meal, so start with what you can do.

* Eat mindfully
The aim is to enjoy food by paying attention to the taste, aroma, texture, etc. when eating.
Pick up the food in front of you and look at it carefully, take in the aromas deeply, and focus on how your body reacts to the food using your five senses.
And take as much time as possible to chew.
You will feel the change in taste and the sensation of the nutrients from the ingredients seeping into your body.

* Gratitude and recognition <br> Feel gratitude for the time and effort that went into preparing your meal, the origins of the ingredients, and recognize how your food is made.

* Listen to your body's signals . While eating, pay close attention to your body's signals, such as feelings of fullness or satisfaction, and make sure you eat an appropriate amount.

* Become aware of your unconscious eating habits <br> Pay attention to your eating habits and your motivations for eating, and make sure you choose foods that meet your needs and desires, rather than continuing to eat unconsciously.

*Enjoy eating <br>Mindful eating can help reduce stress by developing a calm relationship with food.
The emphasis is on being free from unreasonable dietary restrictions and overeating, and on enjoying eating.

'Mindful eating' has been shown to have positive effects on mental and physical health and diet.
In order to ensure that your brain is aware that you are eating, try to focus solely on the food you are eating.

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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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