By Deja Ivy, graduate student in nutrition coordinated program
Life is busy. From our daily tasks to personal hobbies, we can enter our mealtimes with a mind full of thoughts. What would happen if, instead of a mind full of thoughts, we had a mindful mindset? This idea may sound familiar, as mindfulness and its effect on cravings have been investigated for over a decade.
What is Mindfulness?
Mindfulness encourages us to be in the present moment instead of acting out of habit. It rejects routines and impulses. It is also a practice of compassion and patience towards oneself and the world around us.
Dr. Albers, a prolific author and psychologist on mindful eating, created a graphic called The Mindful Eating Plate that depicts these principles. The plate is separated into five different categories: Savor, Observe, Nonjudgement, In-the-Moment, and Aware. The plate encourages savoring the flavors, aromas, and textures of the meal. It values observing one's own body, including stress and energy levels. It reminds you to remain nonjudgmental by noticing any urges to follow the rules or feelings of guilt around eating. It prompts us to be in-the-moment by sitting, undistracted, for mealtimes. Lastly, it motivates us to be aware of food’s taste instead of mindless munching.
Although mindfulness is a practice that has been discussed with food experiences, a study in 2019 sought to understand this practice and how it relates to food behavior. In addition, it considered if the behavior promoted health and was friendly to the environment.
The Mindfulness-Based Intervention
Healthy adult students were invited to join the experiment. Enrollees were asked a series of questions. These questions spanned from topics like distraction to external cues. Some questions asked were, “Do you check social media while eating?” and “Do food ads give you cravings?”. Then, they went to group sessions for eight weeks.
At the sessions, students were taught Mindfulness-Based Intervention (MBI). MBI is a method used to train the mind through different techniques. They learned to reflect on their emotions, thoughts, and sensations. Each day, they practiced being present and self-aware on their own. Finally, participants went to one last group session and answered questions again.
How Effective Was This Method?
Researchers compared answers from before and after the MBI. After MBI, students said they enjoyed eating more and ditched routines like eating at a certain time. At mealtimes, they were less likely to watch television or look at their phones. Researchers found a link between focused thoughts and sensations during a meal and improved food habits. Participants paid attention to internal cues, like hunger, to guide when and how much they ate. They also created healthy habits like taking more time to eat. Many stated they no longer used food to cope with emotions and did not feel pressure to finish their plate. Students also made sustainable choices. They cooked in energy-saving ways and were conscious of food packaging. However, there was not a link between MBI and qualities like compassion.
A Clear Mind
Overall, the MBI encouraged healthier food choices and raised self-awareness. Students felt more present at meals, more relaxed, and had a better sense of control over their choices. The shift in mindset caused a shift to healthy and sustainable actions. The next time food is on your mind, will you think about having a mindful moment?