Mindful eating

Mindful eating has many benefits for human body.

What is Mindfulness?

When you focus on the current situation or moment, this is termed mindfulness. It aims to help you accept and acknowledge your feelings and thoughts. Mindfulness is not an outcome-driven behavior but a process-orientedbehavior.

It is recommended by several health professionals because mindful eating could help make a huge difference among individuals who have diabetes or other health issues.

Mindful eating

The psychologist Jon Kabat-Zinn is known for coining the word “mindfulness,” which he describes as giving focus in a particular manner, on purpose, in the present,

and without passing judgment. He emphasizes the factor that mindfulness encourages us to gain awareness of different ways to live a healthy and contented life.

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Do you know about Mindful Eating?

They say, “You are what you eat”. It does be like that sometimes. Mindful eating is becoming a trend in society now, which is good because it comes with benefits; who doesn’t want to live longer with a good body?

Who doesn’t want to feel good? Although some foods do not make you feel that way while you’re having them like broccoli or cucumber tea. The approach of mindful eating also fulfills the criteria of spreading awareness regarding the different eating dynamics of an individual.

However, there is a misconception that is attached to mindful eating which states that it helps individuals lose weight, which is wrong because its purpose is solely to change the eating style, and if someone opts for it, will lose weight.

mindful eating

5S Rule:

To make this kind of food more bearable, remember mindful eating has a 5 S rule: The basic principles of mindful eating are: Sit, slow down, savor, simplify, and smile, and with some practice, they will become second nature before you know it. This rule becomes,

helpful in preventing the eating disorder because it has all the basic steps to eat peacefully.
Besides these 5S rules, there are other rules or a suggestion that differentiate mindless and mindful eating are defined below:

1.Keep the electronic gadgets away from you while you are eating.

2. Equalize the portions that you put into your plate according to the health professionals.
3. Chew 32 times a bite, before swallowing it so that you would feel the essence of the food till the end.
4. Do not eat while you are lying down or standing. Sit down, put your back straight, and then eat.

Psychological well-being:

Research has proven that eating mindfully can improve mental health as well as increase happiness and physical satisfaction.
People are adopting this technique for several different benefits,
some of which are:
1. Renewed sense of hunger and fullness.
2.Weight loss management and maintenance..
3. Improved self-esteem.
4.A sense of empowerment.

Common practices:

Buddhist spiritual leader Thich Nhat Hanh suggested several practices that would help in mindful eating which are listed below:
1. List your shopping with the healthy items first and avoid processed and sweetened items.
2. Eating in small portions may help limit the size of your plate as well as the function of your digestive system.
3. Whatever you eat, eat it with full concentration and dedication. Try to be happy while you are having your meal.
4. Do not rush to the meal, try to take small bites to let them digest properly.
5. Swallowing the food may cause severe stomach issues. To prevent the issue chew the food properly so that you can feel the essence of it.
6. Do not hurry while having food, dedicate a proper time to your meal.


While talking about the unfavorable conditions of mindful eating, also keep in mind the positive psychological effects that this approach carries within itself as well.
Some of the major effects that come as an outcome of this approach as given below:
– It helps in reducing mental health disorders which include stress, depression, and anxiety.
– When you eat the food with keen interest, it works on the best focus.
– Improves the blood flow and keeps the body and cells active.
– When you eat with full dedication and contentment, it increases the happiness in your mind and body.
– It helps in experiencing stronger resilience in the face of life’s challenges.
And above all, mindful eating leads to the better



The practice of mindful eating helps a lot of people to live more contented, happy, and satisfied lives. This habit also helps in prevention of the diseases such as chronic issues, anxiety, sleeping problems, stomach issues, or depression.

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