Establishing a Healthy Relationship With Food
Our relationship with food may not be the most apparent relationship in our life, but it’s one of the most important. Whether or not you’re a foodie, you need food to survive, you’re around it every day, and it’s been around since the day you were born (and here to stay).
Other reasons to have a healthy relationship with food?
Mental health
Disordered eating and eating disorders are one of the most prominent mental health issues today. Most people may not even recognize their disordered eating patterns. People use food to cope, to control, to cover… Having a healthy relationship with food is one of the first steps for physical and mental wellness. Food doesn’t have to be a coping mechanism. It should be enjoyed because it fuels us and makes us happy, not because it covers an underlying problem or emotion. Always ask for help if you are struggling.
Stress and cortisol
When we are always worried about what we are going to eat, when we are going to eat, how much we will eat, it’s stressful and taxing. Not only does this take a toll on your mind, but your physical body as well. Cortisol levels rise, and some can experience weight gain even if they’re barely consuming calories. Digestion decreases when we are stressed. Eating shouldn’t be a stressful experience. Enjoy it.
Self-esteem and happiness
We all want to enjoy our meals, and we want to feel good about ourselves while doing it. A healthy relationship with food can boost self-esteem by releasing the worry sometimes associated with eating. We want to be assured that this one meal isn’t going to make or break our lifestyle. And we want to smile while doing it.
So, how can we establish a healthy relationship?
Mindful eating
This is one of the best ways to establish a healthy relationship with food. Take time to slow down during your meals. Notice how the food tastes, how it feels, how it’s making your body feel. Eat slowly. Breathe in between bites. Take a moment of gratitude before you begin and after you’re done. Appreciate the food on your plate because many people don’t have access to that.
Eat what is good for you AND tastes good to you
Healthy eating doesn’t have to be boring. Find ways to adjust your favorite foods to be a little better for you. You’ll know you’re getting some good nutrients while also enjoying your meal.
Become aware of your habits
Do you go for something sweet after every meal because you’re still hungry or because you’re craving sugar? Are you snacking in between meals because you’re bored or didn’t have enough at lunch? Do you stop by the donut shop on the way to work? What habits can you adjust, and what do you want to continue.
Identify and accept emotional eating
Sometimes it’s OKAY to indulge in some ice cream because you’re feeling sad. But next time this happens, take a moment to understand why you’re feeling the way you are. Is there anything else you can do to cope with or satisfy this feeling? Look for the cause of the emotion rather than covering it.
Practice intuitive eating
The prime time method for a healthy relationship with food. Become in tune with your body. Eat when you’re truly hungry. Stop when you’re full, not stuffed. Eat what your body craves and needs, not what you think you want. If you’re ending each meal thinking about your next, you aren’t satisfied. Pay attention to this. Our bodies tell us so much about our own health that we may not even cognitively consider. Listen to it.