Why Eating slowly and Mindfully is Good for Your Health

​In the 5-Element theory of Chinese medicine, the Spleen belongs to the Earth Element and the fall season. In this theory, the Spleen plays a fundamental role in digestion. It is paired with the stomach and pancreas, and together they are responsible for the absorption and distribution of food and nutrients throughout 

our body, rather than the western view of the spleen, whose primary function is merely to store blood. It is essential to keep our spleen healthy since through digestion it extracts energy (qi) from the food we eat to build immunity, to keep things moving freely for the proper functioning of the other organs, and to help to regulate emotions. ​

​The earth element energy connects us to ourselves. It is the time of year for centering, unity, and harmony. That is one of the reasons why overthinking and worrying can overload and damage the Spleen, causing a condition called Spleen Qi Deficiency. This condition can be recognized by loose stools, fatigue, decreased immunity and weakened digestion, such as bloating and gas. ​To protect our spleen, 

​we need to ​focus, calm and stabilize our body, and one way to accomplish this is through practicing mindful eating. As a practice, mindful eating can bring awareness of our emotions, actions, thoughts, motivations, and insight into the roots of health and contentment. Resting the mind and body during meal times also activates the parasympathetic nervous system, ​​

which optimizes the body’s ability to digest food properly.
​Mindful Eating is:

• Being aware that you can make food choices that support health and wellbeing.
• Being able to select and prepare food that is good for your health by respecting your inner wisdom.
• Paying attention and being fully conscious of what is happening both inside and outside yourself—in your body, heart, and mind—and your surroundings while you eat.
• Taking the time to chew food (about 25 times each bite) properly
• Accepting our responses to the food we eat (likes, dislikes or neutral) without judgment or comparing yourself to anyone else.
• Using all your senses when you eat or in choosing the food that is both satisfying to you and nourishing to your body.  
• Becoming aware of physical hunger and satiety to not overeat.
• Being mindful of the interconnection to earth, living beings, and cultural practices and the impact of their food choices on those systems.

​Taking the time to unwind during meal times and properly chewing food is highly alkalizing because it mixes your food with saliva, which is a very alkaline fluid. The chewing process also serves as the first step to proper digestion and allows you to absorb more nutrients from food, helps you maintain a healthy weight, allows for more natural absorption, and leads to fewer digestive issues like gas and bloating.

​A balance of mind and serenity are essential when making food choices and sustaining health. Slowing down is one of the best ways we can get our mind and body to communicate what we need for nutrition. Simple ways to slow down might include sitting down to eat, chewing each bite twenty-five times (or more), and setting your fork down between bites. 

​Multitasking does not allow you to listen deeply to your body’s needs and wants. When we are distracted, it is harder to listen to our body’s signals about food and emotional needs. This prevents you from being aware of the emotions and triggers that are causing you to eat. Slowing down before a meal will allow you to ask the question, I am hungry or am eating because I am sad, scared, depressed, bored, or stressed? Therefore, as much as possible, try eating with no TV, phones, or other distractions other than enjoying the conversation with whom you are sharing your meal.

​Finally, practice an attitude of gratitude. Pause for a minute or two before you start eating to ponder on everything and everyone it took to bring the meal to your table. Also, silently express your gratitude for the opportunity to enjoy this delicious food and the time you get to spend with the people you are sharing a meal.

Until next week,
​Toni