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See Why Mindful Eating Is Key to Improving Your Mental Wellbeing



See Why Mindful Eating Is Key to Improving Your Mental Wellbeing

Other videos in this series on Nutrition for Mental Well-being


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REFERENCES
Torske, Alyssa et al. “Mindfulness meditation modulates stress-eating and its neural correlates.” Scientific reports vol. 14,1 7294. 27 Mar. 2024, doi:10.1038/s41598-024-57687-7

Frank, Sabine et al. “Food related processes in the insular cortex.” Frontiers in human neuroscience vol. 7 499. 23 Aug. 2013, doi:10.3389/fnhum.2013.00499

Xingchao Wang, Qiong Wu, Laura Egan, Xiaosi Gu, Pinan Liu, Hong Gu, Yihong Yang, Jing Luo, Yanhong Wu, Zhixian Gao, Jin Fan (2019) Anterior insular cortex plays a critical role in interoceptive attention eLife 8:e42265

Morillo-Sarto, Héctor et al. “’Mindful eating’ for reducing emotional eating in patients with overweight or obesity in primary care settings: A randomized controlled trial.” European eating disorders review : the journal of the Eating Disorders Association vol. 31,2 (2023): 303-319. doi:10.1002/erv.2958

Lardone, Anna et al. “Mindfulness Meditation Is Related to Long-Lasting Changes in Hippocampal Functional Topology during Resting State: A Magnetoencephalography Study.” Neural plasticity vol. 2018 5340717. 18 Dec. 2018, doi:10.1155/2018/5340717

Warschburger, Petra et al. “An experimental approach to training interoceptive sensitivity: study protocol for a pilot randomized controlled trial.” Nutrition journal vol. 21,1 74. 19 Dec. 2022, doi:10.1186/s12937-022-00827-4

Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.

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View 45 Comments

45 Comments

  2. @TheCharleslucien on

    Ik woon in een verpleeghuis, ben dus ziek, ik kan vaak maar 4 uur per dag op.
    Ik eet het liefst als ik tv kijk.
    Ik voel me eenzaam, maar omdat ik zo erg transpireer ga ik mensen uit de weg.
    En hier eten we erg ongezond. Ik weet niet waar ik moet beginnen om anders te eten.

  4. @HomeWellnessSecrets on

    05:02 – The video claims that stress eating leads to a negative cycle because of cortisol. But if eating relieves stress in the moment, isn’t that a biologically programmed coping mechanism? Maybe the real problem isn’t stress eating, but why we feel so much stress in the first place? 🤷‍♂

  10. @Mikemuzeau on

    The problem nowadays people doesn’t want to be bored for even one second,what I become to understand they’re constantly looking something to occupy their mind while they become weak and weaker.

  21. @cereallover19 on

    This is so helpful! I love how you include the science behind things, then say it in layman terms. I’m going to start playing jazz music while I eat instead of watching tv. My adhd needs some type of noise but jazz is a step in the right direction.

  27. @susanswinny588 on

    To help increase mindful eating…
    Put the phone, computer, TV away.
    Prepare your whole food meal freshly preferably. It's part of the mindful process.
    Don't include polyunsaturated oils, sweeteners or ultra-processed foods.
    Eat 2-3 times a day, no snacks, only water, black coffee or tea between meals.
    Stop eating 2 hours before bedtime.

    Chewing food well is a key component of the digestive and hunger satisfaction process.

    Water Fast 24-hours once a week…

    . Water, black coffee, tea – be well-hydrated.
    . Include electrolytes (sodium, magnesium, potassium) to prevent hunger.
    . If needed, add a squeeze of lemon in water, nothing else added.
    It kills hunger pangs within a minute.

    I do this 24-hour water fast starting Sunday afternoon between 2-4pm following my largest main meal.
    I end my fast 24 hours on Monday 24 hours after the fast began.
    I eat a lighter meal to break my fast, usually with
    a cup of plain whole milk kefir
    then a cup of plain whole milk greek yogurt with a few berries or fresh lemon juice.

    I recommend something that feels good on your bells that feeds the gut without upset and not high in carbs.
    I sometimes substitute a serving of steel-cut oatmeal with berries instead.

    Every night, I drink chamomile tea an hour before bed either warm or cool:
    Celestial Seasonings Sleepytime Lavender – 2 bags steeped in hot water.
    Cooled with ice to preferred temperature.
    Nothing added.

  31. @carmafia5606 on

    And doctor mindful eating is important for your gut bacteria and acid making procces too because mind read what exactly you are eating and release acid as per requirement and prepare gut bacteria to digest it but when we watch tv while eating we dont give brain a chance to response on the food to process it digest am i right

  35. @margomoby684 on

    Thank you so much for this amazing/informative video. I've been struggling with BPD,PTSD & Anxiety. My mental illness affected many aspects of my life and one of them is ''eating''. Recently I decided to try Mediterranean diet plus mindfulness eating. It completely changed how my brain received signals of satisfaction and satiety, plus, focusing on the color, texture and smell seemed awakening in a way…

  40. @leslieannebird6770 on

    I value your practical approach here. Going from complete distracted eating to complete mindfulness cold turkey is really difficult. This approach makes it much more manageable to begin.

  41. @esomerick1 on

    So, in other words, the brain works best when it works on one thing at a time, and it's in our best interest to allow it to do so. Neuroscientist, Russell Poldrack from Stanford University (2015), states "The brain operates most efficiently when it can focus on a single objective. Multitasking forces it to expend energy on task-switching rather than deep processing."

  42. @phatato on

    This happened to me the other day, my aunt sent me these amazing delicious desserts that are definitely not cheap and they are hard to find and I had a little square of it and they're so delicious but I was watching some stupid video and I literally just nibbled on it and didn't get to properly savor how delicious this amazing dessert was and before even realized that I was done, I was so annoyed with myself because I was like what the hell I didn't even get to enjoy the dessert properly. what a waste.

  43. @Tubayuno on

    After a 5 day water only fast, my relationship with food is SO much better, it has started tasting better, the mindfulness is very automatic, the digestion is improved and the portion size is also very much reduced, a little has become a lot. Suffering from a bad mental health took away the joy of eating but fasting helped restore it in a much healthier way.

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