Stop. Breathe. Eat.
As a coach, I always address mindful eating with clients first and foremost. Mindful eating consists of sitting down for meals, chewing fully, eating slowly and enjoying food. Although there are many pleasures that come from taking the time to slow down and appreciate our food, this also has a positive physiological impact.
Many of us live a fast-paced lifestyle and more often than not, we are overriding our body’s ability to give off satiety cues. It seems the faster we eat, the more we end up consuming. When you chew your food, it begins to fill up your stomach and stretch its muscular walls. As these walls stretch, nerves in the wall are stimulated to communicate with the vagus nerve and hypothalamus in the brain. The brain then sends feedback, letting us know it may be time to stop eating. However, this only accounts for a specific volume of food. We may drink 3 cups of water that temporarily satiates or we may eat 3 cups of rice and be full for much longer. So what’s the deal?
Your brain also receives chemical messengers in the form of hormones from your GI system. These hormones respond to the specific nutrients you digest and absorb into the bloodstream. Cholecystokinin (CCK) is a great example of this. CCK is produced in the small intestine and signals the brain to reduce your body’s reward system in response to eating food so eating starts not to feel as good. Have you ever noticed the first few bites always taste the best? Food starts not to feel as great, the fuller we get.
After your food is absorbed into your blood stream, your pancreas releases insulin to help regulate blood sugar. As fat cells take up nutrients, they release another hormone called leptin that travels to the brain. In the brain, leptin inhibits neurons that increase hunger and stimulates neurons that suppress it, further signaling satiety.
When we eat slower, we feel fuller because we allow our body the time it needs to give off these signals. When you eat fast, it’s difficult for your body to recognize what state it’s in.
Stop. Breathe. THEN eat. And ENJOY!
Hilary Coller, TED-Ed. How does your body know you’re full? Youtube. https://www.youtube.com/watch?v=YVfyYrEmzgM Date Accessed: 04/28/2022