Improve your relationship with food by eating slowly

Eating slowly is a practice that can bring numerous health benefits, not only for digestion and weight control but also for overall physical and mental well-being. How can one eat slowly? Here are some practical tips:

1. Take the necessary time: there's no need to rush through the meal. Try to dedicate at least 20-30 minutes to the meal, taking the time to taste and appreciate the food.
2. Chew each bite at least 20-30 times before swallowing. This way, the food is adequately broken down and can be digested more easily.
3. Focus on the food: avoid distractions such as TV or phone during meals.
4. Take breaks: put down the fork occasionally and take a break. Take deep breaths and enjoy the moment.
5. Drink water: drinking water during the meal can help slow down and contribute to feeling full sooner.
6. Eat with your non-dominant hand: this can help you break out of autopilot and be more aware of what you're eating.
7. Listen to your physical hunger signals and only eat until you feel satisfied.
8. Set a goal: before eating, remind yourself to eat slowly and enjoy the food. You can also repeat mentally or aloud, "I eat slowly" or "I eat with attention."
9. Try to distinguish between true hunger and other motivations for eating, such as stress, boredom, emotions, habits, etc.
10. Engage all senses in eating, noticing the food's colors, smells, sounds, textures, tastes, and how you feel.
11. Appreciate the food, recognizing where it comes from and who prepared it.

Furthermore, for those who run or exercise, eating slowly can help prevent gastrointestinal problems and better absorb essential nutrients for health and performance.

I love to follow Hara Hachi Bu, a philosophy of the inhabitants of the Japanese island of Okinawa, which consists of eating up to 80% fullness and which has helped me over time to restore my
stomach muscle memory and avoid going beyond the hunger signal.

Eating slowly can be a way to appreciate better food and life in general and improve one's relationship
with nourishment and physical and mental well-being. Try putting these tips into practice and see how dedicating the right amount of time to meals can become a pleasant and beneficial habit for your health.