Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

More by this author

Denise Hill

Speech Writer/Senior Editor

Why It’s Never Too Late To Redefine Yourself 30 Best Business Podcasts That Help Entrepreneurs Become Successful 20 Simple Ways to Bring Positive Energy into Your Life Right Now Day 10 Shocking! Exercise Right After Eating Ain’t That Bad for Health The 10 Best Nonfiction Books Of All Time You Should Not Miss

Trending in Food and Drink

1 6 Reasons Why French Press Makes the Best Coffee 2 20 Healthy Spaghetti Squash Recipes For Delicious Comfort Food 3 14 Healthy Easy Recipes for People on the Go 4 Top 9 Foods for Incredible Brain Health And Brain Power 5 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp

Read Next

Advertising
Advertising
Advertising

Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

Advertising

1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

Advertising

2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

Advertising

4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

Advertising

Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

Read Next