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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

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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