SCIENCE AND MINDFULNESS

Many researchers in the growing field of mindfulness assert the purpose of eating any meal is to focus on the experience. This is because mindful eating practices make you more aware of cues, which signal hunger and fullness. The result is you may eat less and, yes, lose weight.

My latest book, ENJOY EVERY BITE, offers practices for developing your own mindful approach to eating.

 The results of a study led by Dr. Jennifer Daubenmier at UC San Francisco found mindfulness training not only helped participants lose weight, but also reduced their waist size, blood pressure, triglycerides and blood sugar levels. The study, published in the journal, Obesity, included 194 obese adults divided into random groups. Both groups followed the same diet and exercise program. 

 One group learned about nutrition, exercise and stress reduction, while the other learned how to facilitate present-moment awareness, including the sensations of eating and their thoughts and emotions related to it. The group who followed a mindfulness practice not only lost weight, but also lowered their metabolic risk factors.

More Science Please

Dr. Donald Morse of Temple University led a study, which focused on mindful eating versus distracted eating and its effect on metabolism. The participants were included in two groups. One group meditated five minutes before eating, and the other group did math problems while they ate. 

 Dr. Morse’s team used saliva samples to determine the level of digestive enzymes produced by each of the persons in study. Since digestion begins in the mouth, this is a good indicator of the process. The results showed that the mindful eaters had higher concentrations of digestive enzymes.

 Think about it, can you do a math problem in your head when all you’re doing is trying to find the answer? If you’re eating at the same time, I’d call that distracted mathing.