In our fast-paced world, where diets and food trends dominate our thoughts and choices, it's easy to lose touch with our body's natural cues and rhythms. I often find myself discussing the importance of intuitive and mindful eating with my clients. Intuitive eating is a philosophy that encourages us to trust our body's signals regarding hunger, fullness, and food preferences. It's about reconnecting with our innate ability to eat in a way that honours our physical and emotional needs without judgment or restriction. When we do this mindfully, it means eating involves being fully present and engaged in the eating experience, paying attention to the sensory aspects of food and our body's responses as opposed to the negative judgements about ourselves. Practicing intuitive eating can be really challenging because you may have already established habits that can make it challenging. Below are some ideas and tips to help get you thinking about what intuitive eating is. For more guided and relevant information please discuss this with your treating psychologist and/or GP and/or Psychiatrist.
Let's delve into some practical ways you can incorporate intuitive and mindful eating into your daily life:
Listen to Your Body: One of the fundamental principles of intuitive eating is tuning into your body's signals. Start by asking yourself questions like, "Am I truly hungry, or am I eating out of boredom or emotions?" Before reaching for a snack, take a moment to assess your hunger level on a scale from 1 to 10. Aim to eat when you're moderately hungry and stop when you're comfortably satisfied. For example, imagine you're at a social gathering, and despite not feeling hungry, everyone is eating appetisers. Instead of mindlessly joining in, pause and check in with your body. If you're not hungry, opt for engaging in conversation or sipping on a refreshing beverage. If your body is feeling hungry then go ahead! Nourish it!
Cultivate Awareness: Mindful eating is all about being present in the moment and savouring each bite without distractions. Create a mindful eating environment by minimising distractions such as TV, smartphones, or work during meals. Engage your senses by noticing the colours, textures, and aromas of your food. Take small bites and chew slowly, allowing yourself to fully experience the flavours and textures. An example of practicing mindfulness while eating could involve enjoying a simple meal like a bowl of pasta. Focus on the warmth of the bowl in your hands, the aroma rising from the fork, the taste of each ingredient, and the sensations as it nourishes your body.
Embrace Flexibility and Self-Compassion: Intuitive and mindful eating is not about rigid rules or perfection. It's about fostering a compassionate and non-judgmental relationship with food and yourself. Understand that eating patterns may vary from day to day, and that's perfectly normal. Instead of labelling foods as "good" or "bad," strive for balance and variety in your diet. Give yourself permission to enjoy your favourite foods in moderation, and watch out for guilt and shame. For instance, suppose you've had a long day and find comfort in a slice of homemade pie. Instead of feeling guilty, savour each bite mindfully, appreciating the taste and the moment of self-care it provides.
Remember, practicing intuitive and mindful eating is a journey that requires patience, self-reflection, and self-compassion. As you cultivate a deeper connection with your body and food, you'll not only nourish yourself physically but also emotionally. If you or a loved one needs support please give our team a call on (03) 9882-8874.
This blog is written and prepared by Dr Celin Gelgec. It is not intended for medical advice. For medical guidance please speak to your treating healthcare provider.