In today's society, food has transcended its biological function to become, very often, a tool for emotional management or, worse still, a source of guilt and anxiety. This dynamic is particularly visible in the increasing prevalence of overweight and obesity, disorders intrinsically linked to our psychological health. .
Faced with this challenge, mindful eating is emerging as a promising strategy: not a restrictive diet, but a practice aimed at restoring a balanced and healthy relationship with food. Incorporating this practice, alongside healthy lifestyle habits, is essential to achieving overall well-being that encompasses nutrition, mental health, rest, and physical activity.
1. What is mindful eating and how effective is it?
Mindful eating is defined as the full and complete attention applied to the act of eating. This practice focuses on sensory appreciation and non-evaluative awareness of the bodily and emotional sensations that emerge during the eating experience . .
Unlike formal diets, mindful eating is practiced informally on a daily basis, in line with eating situations. Its goal is to encourage healthy habits and counteract problematic behaviors such as uncontrollable cravings and overconsumption, frequently associated with obesity. Systematic reviews also support the effectiveness of mindful eating in addressing these behaviors. .
Nutritional well-being is achieved when our body receives the necessary nutrients through a balance between food intake and utilization, but also through a balanced relationship with food. .
2. The undeniable link: diet, anxiety and stress
The growing interest in mindful eating is justified by scientific evidence that directly links eating patterns to mental health. .
Changing lifestyles and increased processed food production have led to a shift in eating habits. Today, many people consume more high-calorie foods, fats, free sugars, and salt/sodium, while consuming insufficient amounts of fruits, vegetables, and dietary fiber. .
An inadequate diet compromises not only physical health, but also psychological health:
• Proven psychological impact: A study conducted among students found that unhealthy eating patterns are common (prevalence of 82.3%) and are significantly associated with the presence of anxiety, stress, and depression. .
• Specific risk foods: Excessive consumption of sweets and low consumption of dairy products have been observed to be associated with a higher prevalence of psychological and sleep disorders. .
• Food as an antidepressant: During periods of stress, food acts as a relaxation mechanism, or even as a "real antidepressant".
A lack of awareness about food can lead us to constantly seek a solution to emotional problems in eating, instead of addressing them through action. .
It is essential to understand that better nutrition is directly linked to a better outlook for emotional health .
3. From ignorance to action: the challenge of commitment
Adopting mindful eating involves overcoming psychological and socio-cognitive barriers, and not just changing a menu. .
1. Motivation and perceived benefits: People who demonstrate a strong commitment to mindful eating have a more positive perception of its health benefits. Conversely, if significant drawbacks are perceived, these negative perceptions can hinder participation. .
2. Need for awareness and education: It is crucial to inform consumers so they understand the practice before addressing the motivating factors. Ongoing nutritional education and a prevention-oriented (rather than cure-focused) approach to health are essential for developing healthy habits regarding food quantity and combinations. .
3. A conducive environment: Promoting this practice requires creating an environment that fosters knowledge and action This includes factors such as emotional balance and physical activity (at least 60 minutes a day or 10,000 steps), the foundations of a healthy lifestyle.
4. Strategies for an integrated and conscious approach
To break the cycle of anxiety and poor eating, it is necessary to integrate mindful practices into daily life.
A. The regime of consciousness:
• Prioritize quality: The foundation of a healthy diet rests on real foods, as in the Mediterranean diet, with an emphasis on whole grains .
A healthy diet should include at least 400g (five portions) of fruits and vegetables per day, excluding starchy tubers. .
• Smart fats: It is essential to distinguish between healthy fats (such as olive oil, nuts, avocados) and saturated fats from ultra-processed foods. .
• Reduce excess: Limit free sugar intake to less than 10% of total calorie intake; ideally, reduce it to less than 5% for increased benefits. .
Also limit salt consumption to less than 5g per day .
• Hydration and rhythm: Drinking enough water (between 5 and 8 glasses per day) and chewing slowly are essential habits of mindful eating. .
B. Habits beyond the plate:
• Planning vs. Impulsivity: Avoiding improvisation by planning meals in advance ensures a healthier and more balanced diet .
• Cooking as therapy: Spending time on shopping, preparation, cooking, and tasting improves awareness and nutritional profile .
• Movement is medicine: Physical activity not only helps with energy balance
It also contributes to improved health and disease prevention, with physiological, psychological and social benefits. .
C. Complementary role of supplements (nutraceuticals)
If the foundation remains the lifestyle Certain nutrients can act as aids in modulating stress and mood, thus facilitating the adoption of new habits. .
• Magnesium: This mineral is essential for more than 350 bodily functions Choosing specific forms like glycinate can promote relaxation and improve sleep quality. indirectly counteracting anxiety.
• Omega-3 (DHA/EPA): These fatty acids are key for brain function, memory, and attention, and may play a role in preventing depression, bipolar disorder, and attention deficit disorder. A good quality omega-3 (ideally with a purity certification such as IFOS or a low Totox index) is a powerful anti-inflammatory. .
Remember that supplements should never replace a healthy and balanced diet They are a supplement, not a magic pill, but can be a trigger for initiating a healthier lifestyle, provided they are well-formulated and taken regularly. .
Conclusion: Consistency is the key to well-being
Mindful eating doesn't aim for perfection, but for consistency.
By incorporating mindful eating into each meal, planning our food intake, and prioritizing foods that nourish both body and mind, we create a virtuous cycle that reduces anxiety, supports a healthy weight, and improves psychological well-being. .
The path to well-being requires a holistic vision that, beyond nutrition, integrates exercise, rest, and emotional balance. Ignorance, on the other hand, is costly and can lead to the abuse of false health promises. True transformation begins with knowledge and conscious action.
