Welcome to WholesomeTechLife, Today's blog is about discovering the art of distinguishing and honoring our hunger and fullness cues.
Today’s world is fast-paced; you go from one thing to the next mindlessly. Constantly being bombarded with stimuli and fully unaware of what is going on around you. You look at the clock and it’s time for dinner. You mindlessly microwave some food and eat it as fast as possible to get it over with while standing at your desk while doing your work. You eat snacks here and there and never truly know when you’re full. This is where the practice of mindful eating comes into play. A concept that encourages us to slow down, pay attention to the present moment, and truly engage with our food. In today’s blog that is what we are going to talk about, the practice of mindful eating. Mindful eating is about how we eat. It’s about being aware of and present during our eating experience. From paying attention to the colors and textures of our food to the sensations and flavors that arise with each bite. This practice creates mindfulness around food. Allowing you to develop a healthier relationship with food, as well as improve your overall well-being and gut health.
The first thing about mindful eating we will talk about is hunger cues. In today’s society for many people, food is readily available at every turn. We often eat out of habit, boredom, or emotions rather than true physical hunger. Mindful eating encourages us to pause and check in with our bodies before reaching for food. Are we truly hungry, or are we eating out of habit or emotion? It allows us to become more attuned to our body’s signals, so we can better distinguish between physical hunger and other triggers for eating. These signals can be especially difficult to identify and distinguish if you have gastrointestinal disorders, eating disorders, are neurodivergent or are on certain medications. Below are some common true hunger cues:
Stomach Growling
Headaches
Lightheaded
Low Energy
Difficulty Concentrating on Anything but Food
Empty Pit Feeling in the Stomach
Shakiness
Brain Fog
Irritability
These signs tend to be true hunger cues, however, these can also be signs of other things such as blood sugar imbalance, hormone imbalance, vitamin and mineral imbalances, gut issues, thyroid issues, anemia, dehydration, lack of sleep, as well as other health problems.
Some common signs of fullness:
Pressure or discomfort in your stomach
Feeling sluggish
Lost interest in food
Stomach or clothing feels tight
Here are some tips on distinguishing and honoring your hunger and fullness cues:
Stay Hydrated: Staying hydrated throughout the day can help regulate appetite and prevent dehydration-related symptoms from mimicking hunger cues.
Check-in with Yourself: Before eating, take a moment to pause and check in with your body. Ask yourself if you're truly hungry or if you're eating out of habit, boredom, or emotions. Ask yourself how hungry you are on a scale from 1 to 10. If you are a 7 through 10, it may be best to wait until you’re a bit less full. Mindful eating involves being aware of your physical and emotional state before reaching for food.
Listen to Your Body: Pay attention to physical hunger cues such as those above. If you're experiencing these symptoms, it may indicate a need for nourishment.
Eat Regularly: Establishing regular mealtimes and eating balanced meals can help regulate hunger cues and prevent extreme fluctuations in blood sugar levels. Aim to include a combination of protein, healthy fats, carbohydrates, and fiber in each meal to promote satiety and provide sustained energy. For neurodivergent individuals, setting alarms or using visual reminders can help you remember to eat regularly.
Avoid Distractions & Practice Mindful Eating: We will talk more about this in a different blog post. For now, focus on eliminating distractions while you're eating, such as watching TV, scrolling through your phone, or working at your desk. When you do eat, chew slowly, and savor each bite. Eating mindfully without distractions allows you to focus on your food and better recognize your body’s hunger and fullness cues. For neurodivergent individuals, avoiding distractions may not be in the best interest. Instead, try reducing distractions that overwhelm you or make you anxious and try to instead only include distractions that make you feel good as well as relaxed.
Eat until Satisfied: Instead of eating until you're full; a 7 through 10 on the hunger scale, aim to eat until you're satisfied and no longer hungry; a 5 or 6 on the hunger scale. This may require tuning into subtle cues of satisfaction, such as a slight decrease in hunger or a feeling of contentment. If you need one, you can look up a hunger scale on Google.
Practice Self-Compassion: Be gentle with yourself if you struggle to recognize or honor your hunger cues. Distinguishing and honoring your hunger cues is a practice that takes time and patience to develop. Approach each eating experience with curiosity and compassion, without judgment or criticism.
Today’s post about hunger and fullness cues is part one of a series about mindful eating. In a world constantly overwhelmed with stimuli and distractions, it's easy to overlook the subtle messages our bodies send us about hunger and fullness. However, tuning in to our hunger and fullness cues is essential for maintaining a healthy relationship with food and overall well-being. By pausing to listen to our bodies before reaching for food, we can better distinguish between true physical hunger and fullness. While identifying hunger and fullness cues can be challenging, especially for individuals with certain health conditions or neurodivergent traits, practicing self-awareness and compassion can help navigate this journey. Through strategies like staying hydrated, regular self-check-ins, and mindful consumption, we can honor our body's signals and cultivate a more intuitive approach to eating. Remember, recognizing and honoring hunger and fullness cues is a skill that takes time and patience to develop, but with practice and self-compassion, we can forge a healthier relationship with food and ourselves.
Disclaimer:
The information provided in this blog post is intended for educational and informational purposes only. The author is not a medical professional and does not claim to diagnose, treat, or provide medical advice for any specific condition. Readers are encouraged to consult with qualified healthcare professionals for personalized medical advice, diagnosis, or treatment. Any actions taken based on the content of this blog post are done at the reader's own risk.
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