Mindful Eating from a Scientific Perspective

Eating Mindfully: The Science Behind Thích Nhất Hạnh’s Philosophy

"When we eat with peace of mind and gratitude, food becomes a means to connect with life and ourselves." – Thích Nhất Hạnh

Zen Master Thích Nhất Hạnh not only introduced the practice of mindfulness into daily living but also laid the foundation for understanding its profound effects on the body and mind. One of his notable philosophies, mindful eating, has been scientifically proven to offer significant benefits in managing satiety, improving digestion, and enhancing the quality of life.

"Mindfulness is not something distant. It is the ability to return to the present moment and fully live each one." – Thích Nhất Hạnh

The Time-Lagged Conversation Between the Stomach and the Brain

Think back to your last dinner. Were you scrolling on your phone or catching up on your favorite TV show while eating? Did the plate in front of you gradually empty without you even realizing it? And shortly after, did you feel overly full and uncomfortable?

This scenario is all too familiar.

Inside your body, an intriguing process takes place as you eat. When food enters the stomach, hormones like ghrelin (the hunger hormone) decrease, while leptin (the satiety hormone) increases. These signals travel to the brain through the nervous system, informing it, "We’re full now!"

However, here’s the catch: the brain requires at least 20 minutes to process these signals. If you eat too quickly, your brain doesn’t have time to catch up, making it easy to overeat.

A Pharmacist’s Perspective: Combining Philosophy and Medicine

The solution to mindless overeating lies in the method of “mindful eating,” as proposed by Thích Nhất Hạnh.

At its core, mindfulness is the ability to be aware of and focus on what is happening in the present moment without distraction. This practice doesn’t demand hours of meditation but starts with simple steps: pausing for a few seconds to observe your meal, appreciating its aroma and colors before you begin. While eating, chew slowly and savor each bite instead of multitasking.

The benefits of mindful eating aren’t just theoretical; they are supported by empirical studies:

• Prolonged meal time: Allows the brain to recognize satiety signals in time.

• Thorough chewing: Ensures food is broken down, aiding digestion.

• Stress reduction: Creates a conducive environment for digestion.

• Enhanced nutrient absorption: Helps the body maximize nutrients from food.

Lilian Cheung, a nutrition expert and lecturer at the Harvard School of Public Health, emphasized mindful eating as a weight-loss strategy in her 2010 book Savor: Mindful Eating, Mindful Life, co-authored with Thích Nhất Hạnh.

Stephanie Meyers, a dietitian at the Dana-Farber Cancer Institute, also employs mindfulness techniques to help cancer patients reclaim their ability to eat. For instance, she encourages cancer survivors recovering from tube feeding to focus on their food during the transition back to normal eating. One of her meditations involves asking patients to bite into an apple, close their eyes, and fully experience the sensations of tasting, chewing, and swallowing.

"Meals are not just for nourishing the body but for connecting the soul." – Thích Nhất Hạnh

Tips to Start Eating Mindfully

Here are some practical suggestions to begin your mindful eating journey:

• Check your hunger: Before opening the fridge or pantry, take a deep breath and ask yourself, "Am I truly hungry?" If not, consider another activity like reading or taking a walk.

• Turn off screens: Let meals be a time to reconnect with yourself rather than an excuse for entertainment.

• Set a 20-minute timer: Use a timer to ensure you dedicate at least 20 minutes to eating a standard-sized meal.

• Switch hands/use chopsticks: If you’re right-handed, try eating with your left hand or using chopsticks to slow down your eating pace.

• Eat in silence: Spend 5 minutes eating in silence, reflecting on what it took to bring your meal to the table, from sunlight to farmers, transporters, and cooks.

• Take small bites and chew thoroughly: Focus on chewing each bite completely before swallowing.

• Notice every bite: Observe the salty, sweet, sour, or spicy flavors; chew slowly and notice the texture of the food.

Happiness doesn’t come from eating more. True satisfaction arises from listening to your body – a skill anyone can develop by bringing mindfulness to the dining table.

Let every meal become a moment of connection, not only with the food but also with yourself. Start listening to your body and share your experiences with me. I’d love to hear your comments about this article. If you found it helpful, please share it to spread this message to others.

References

• Harvard Health Publishing. Mindful Eating.

• Cheung, L., & Thích Nhất Hạnh. (2010). Savor: Mindful Eating, Mindful Life. HarperOne.