In this fast-paced life, many people fall into a vicious cycle of overeating due to various reasons, such as stress, fatigue, mood swings, etc., resulting in deterioration of physical health.
Unhealthy living habits, unhealthy eating habits can seriously damage the body, either overeating, or starving to the point of fainting, and now young people's bodies are in sub-health is precisely the reason. Mindful eating is a healthy eating habit that can help people change their overeating habits. Let's take a look at what mindful eating is.
What is Mindful Eating?
Mindfulness is the practice of living in the present moment and observing the input that floods your senses. Mindful eating is a diet that is gradually gaining traction, and by cultivating awareness of food and body sensations, staying attentive during meals, slowing down the eating process, and paying more attention to the body's hunger and satiety signals, it can help people correct the bad eating habits of overeating.
It's also very simple, and here are the right steps to mindful eating:
1. Eliminate interference. Turn off your phone, TV, and computer. Eat in a quiet, tidy space.
2. Adjust your pace and eat for 20 minutes. Chew your food slowly, refuse to gobble it up, and put your fork down between each bite. Practicing mindfulness when you're not eating can strengthen your mindfulness "muscles."
Here are some exercises that can help build mindfulness muscles
1) Concentrate your breathing. Inhale and exhale slowly. With each inhale, allow your abdomen to stick outward. With each exhale, let your abdomen contract inward, which stimulates the diaphragm, which connects to the nerves between the brain and intestines and can promote relaxation.
2) Progressive muscle relaxation. In this exercise, you tighten and relax one major muscle group at a time for 20 seconds. As you release the contractions, notice the sensation of muscle relaxation.
3) Take a heartfelt walk. Even if it's just for five minutes. Use your senses to observe your surroundings. For example, what color are the leaves on a tree? Are there cracks in the ground? Crack in**? What does the air smell like? Do you feel like a breeze is blowing?
4) Yoga or Tai Chi. Both ancient martial arts practices include deep breathing and a focus on bodily sensations.
5) Keep a journal. Write down the details of your day. Try to include what your senses receive – the sights, sounds, and smells you experience, and the textures you touch.
These are the steps to cultivate your mindful eating, and how to slow down and develop good habits, which are part of anti-aging and essential for good health.