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4 Eating Rituals That Can Make You Mentally Healthier

4 Eating Rituals That Can Make You Mentally Healthier

We toast at weddings. The bride and groom cut the wedding cake and then feed it to each other before the guest can partake. If I were to say today’s menu consist of, turkey, stuffing, cranberry sauce and pumpkin pie–what holiday immediately comes to mind?

These are all examples of customary American food rituals we observe during special occasions or events. Food or eating rituals are a historical part of our society and can often be traced back for hundreds of years. But did you know that eating rituals can affect your physical and mental health? That’s right, it’s not just what you eat that can affect your physical and mental well being, but also how you prepare and or consume your food.

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Rituals are simply a prescribed manner in which things are done. Recently, a series of investigations by psychologists have revealed intriguing new results demonstrating that rituals can have a causal impact on people’s thoughts, feelings, behaviors and overall mental health.

How to improve mental health using eating rituals

Eating rituals refer to any compulsory behaviors around food; including food prep, consumption or any situation where prescribed behaviors involving food or eating are involved. Healthy food rituals are intended to establish good habits and healthy attitudes towards eating and not used as a means for control nor should they become overly compulsory and obsessive– which is common with eating disorders.

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Here are a few suggestions on how to improve mental health using positive and simple eating rituals.

1. Eating with gratitude

A lot of religions have a practice of giving thanks or providing a “blessing” for food before it is consumed. This practice assists in establishing and engraining an “attitude of gratitude” into your heart and mind. Gratitude has been proven to combat depression, increases inner peace and provides an overall sense of well being and quality of life.

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Eating with gratitude can take many forms. It can take the form of a prayer or expressing thanks for daily provisions. It can take the form of expressing appreciation to the preparer and servers of the food. It can also be as simple as taking a moment to pause and reflecting on those without adequate food and clean water, and being grateful for what you do have. The point is to allow gratitude to seep into your heart and you will reap countless benefits.

2. Keeping a food journal

This does not have to be something that is done daily or for every meal, but periodically tracking what you eat allows you to be aware and accountable of your food consumption. It also provides you the opportunity to connect and asses the types and amounts of foods you eat with your mood. It can provide valuable insight into when you may be more stressed than you are consciously aware of, allowing you to take practical steps to reduce stress and restore emotional balance.

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Food journaling is also a powerful tool in tracking the types of foods you are eating. Are you getting enough whole foods, calcium and fiber? Are you consuming too many artificial sweeteners or caffeine? The types of food you eat does weigh heavily on how you function mentally and tracking your food is a quick and easy way to pinpoint changes you need to make.

3. Eating slowly and chewing food twice as long as normal

This is one of the best ways to be fully present during your meals and snacks. We combine eating with so many activities and we rarely take the time to just simply sit down and eat a meal. Eating slowly and chewing your food a set number of times or just longer than usual allows for overall better digestion of food, helps with portion control and it allows you to truly savor the flavor of your food. Allowing yourself time to mentally detach from all activities except enjoying the food and concentrating on the physical act of eating helps relieve stress and allows the brain a small mental break.

4. Eating in silence

Besides being extremely peaceful and calming; eating in total silence is another way to experience the act of being completely present. All of your senses are more in tune. As your tongue rolls the food around, you engage your sense of taste and the feel of the textures in your mouth. The olfactory senses are connected to the mouth and therefore the sense of smell is actively engaged. Eating silently is a great way to give yourself a mental break and it’s great for the reduction of stress. You actually get to hear yourself chew your food, allowing you to focus on eating slowly and more deliberately.

Actively learning how to improve mental health and well being by understanding and deliberately engaging in one or two eating rituals best suited for you will provide you with numerous benefits. This will assist you in becoming more aware of your eating habits and become an active participant in improving and maintaining your psychological and emotional well being.

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Denise Hill

Denise shares about psychology and communication tips on Lifehack.

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Last Updated on February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

Featured photo credit: Andy via flickr.com

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