5 WAYS FOCUSING ON 'HOW YOU EAT' CAN TRANSFORM YOUR HEALTH
Nov 28, 2024When it comes to nutrition, most people focus on what they’re eating—calories, macronutrients, superfoods—while completely overlooking the equally crucial factors of when and how they eat. Surprisingly, research shows that even without changing what you eat, simply shifting your eating habits can have a profound impact on your health.
In this article, we’ll explore five transformative ways you can improve your health by changing how you eat, inspired by the practices of the world’s healthiest populations and backed by science.
1. Eat Until You’re 80% Full (Practice “Hara Hachi Bu”)
In Japan’s Okinawa, home to one of the world’s longest-living populations, people practice hara hachi bu—stopping eating when they’re about 80% full. This mindful eating practice helps prevent overeating, aids digestion, and supports a healthy weight.
By tuning into your body’s hunger and satiety cues, you avoid the discomfort and health risks of overloading your digestive system. It’s a simple yet powerful habit to cultivate.
2. Slow Down and Savor Your Food
In today’s fast-paced culture, meals are often rushed, eaten in the car, or consumed while scrolling through screens. Contrast this with the Blue Zones—regions known for high longevity—where eating slowly is a way of life.
Eating at a slower pace allows your body to properly register fullness, which typically takes about 20 minutes. This reduces overeating and helps with weight management. Plus, taking the time to enjoy your food enhances the sensory experience, making meals more satisfying.
3. Eliminate Distractions and Focus on Eating
Multitasking while eating—whether watching TV or scrolling social media—disconnects you from the act of nourishing your body. This mindless eating often leads to consuming more food without even realizing it.
Instead, adopt the habit of eating with intention. Sit down at a table, put away distractions, and focus on your meal. You’ll not only improve digestion but also cultivate a deeper appreciation for your food.
4. Take Five Deep Breaths Before Eating
Stress has a direct impact on digestion and overall health. Eating while stressed triggers the release of cortisol and adrenaline, which can impair digestion, lead to bloating, and encourage fat storage around the abdomen.
To counter this, take five long, slow breaths before you eat. This simple practice calms your nervous system, reduces stress hormones, and prepares your body for optimal digestion. Think of it as a reset button for both your mind and your gut.
5. Chew Thoroughly to Support Digestion
Chewing is the first step of digestion, yet it’s often rushed or overlooked. Properly chewing your food not only makes it easier for your stomach to break it down but also releases more nutrients.
Aim to chew each bite thoroughly—around 20–30 times—before swallowing. This mindful practice improves digestion, prevents bloating, and helps you feel full sooner, naturally reducing calorie intake.
Why How You Eat Matters
Incorporating these simple habits—eating to 80% fullness, slowing down, eliminating distractions, breathing deeply, and chewing thoroughly—can transform your relationship with food and your health.
While what you eat remains essential, how you eat influences digestion, satiety, and even your emotional connection to food. Start with one or two of these changes today, and you’ll likely notice benefits like improved digestion, reduced stress, and better weight management—no drastic diet required.
Ready to transform your health? Start by changing how you eat and watch your body and mind thrive.
