Why should you practice mindful eating?

It's common for people to eat while watching TV or using the phone. Most people enjoy multitasking, especially when eating, and they frequently combine eating with other activities like studying, working, watching TV, or using their phones. Research shows that this practice has a detrimental effect on our health.

"You don't process that information if you aren't mindful of what's going into your mouth," says Dr Howard LeWine, a practising internist at Brigham and Women's Hospital in Boston. This means that it is not kept in your memory bank. If you are not paying attention when you eat, your brain is probably not processing the information about how much food you have consumed, which could increase your appetite and cause you to crave more. 

Particularly in Bangladesh, people eat while working since they are so preoccupied with their work during office hours, even during lunch. Students frequently consume needless junk food during class breaks, while working on assignments, or overeating without paying attention to what they eat.

If you're distracted, your brain changes the process of food's taste. When we eat, our gut releases satiety hormones, such as leptin, ghrelin, and GLP-1, that alert our brain that we are getting full, which takes around 20 minutes. But because of distractions, it is harder to get the signals. 

The question now is, how are you going to handle this? In the beginning, you must develop the practice of mindful eating. Mindful eating involves paying attention to the flavours, textures, colours, and scents of your food while you're eating it.

These suggestions can be helpful if you feel that practising is challenging. You also need to make room in your busy schedule for your food intake, even if you are occupied with work.

First, set a timer for 15 to 20 minutes while eating. You can eat just one meal daily and pay close attention to how you eat it for better results. If you are not used to chopsticks, forks, or spoons, try using them, whichever you feel most comfortable with. You can switch between your hands; for instance, if you're right-handed, you can use your other hand to grasp your spoon. Take smaller bites and chew your food more slowly after these. You need to figure out if you are truly hungry or if it is just a feeling and try doing something else, like going for a quick walk or reading. 

Also, during any festive season like Eid, Puja, or Christmas, people are most likely busy eating higher-calorie foods like sweets and others during the celebration as it is the time for people to connect with their loved ones. It is important to remember that self-care is more critical than festive cheer. So pay attention to your body's hunger and choose treats that nourish your body and mind. 

Any work you do will produce better results if you focus on it. Making healthy food choices can be enhanced by mindful eating. You can eat fewer calories each day and enjoy your meals more fully. 

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