intuitive eating

Mindful Eating and Diabetes

Lifestyle /

In our busy day-to-day lives most of us are constantly multi-tasking, especially when it comes to our meals. Often we are eating on the go or in front of our computers, TVs, or phones. Eating with these distractions can mean we aren’t paying attention to our food or the signals our bodies may be sending us. Yet, when we incorporate aspects of mindfulness at meals, or the ability to be in the present moment, we can improve digestion,1 reduce stress, and strengthen our emotional well-being.2,3     Mindful eating may be a particularly powerful tool for diabetes management.    What is Mindful Eating?4,5 Mindful eating is an approach that encourages awareness and presence during meals. It involves: Being present: Focusing on the eating experience without distractions. Recognizing hunger and fullness cues: Working to listen to your body’s signals to determine when to start and stop eating. Savoring each bite: Paying attention to the taste, texture, and aroma of food through activation of each of the five senses. How does mindful eating work for diabetes management?  Mindful eating can assist with diabetes management in several ways.  Enhanced blood sugar control Mindfulness interventions have been shown to improve glycemic control in individuals with diabetes as measured by hemoglobin A1c levels.6,7 By taking time to slow down at meals, you give yourself time to recognize satiety, or fullness, signals. Individuals who have practiced mindful eating have been shown to eat smaller amounts.4 A decrease in portion size could be one possible way that mindfulness helps with glycemic control. One study also found that mindful eating was associated with decreased eating of sweets as well as fasting glucose levels.8  Improved mental health and well-being  Beyond physical benefits, mindfulness can be a powerful tool for improving mental health and well-being. Mindfulness interventions have been shown to reduce stress, depression, and anxiety in individuals with diabetes.6,7,9   Reduced emotional eating  Mindful eating practices can help counteract automatic eating, or eating on autopilot. Mindful eating practices that cultivate eating with awareness and without distractions have been associated with less external and emotional eating4,5   Reduced overeating   One of the benefits of mindful eating is its impact on portion control. Research has shown that after taking part in a mindful eating intervention, participants reported a greater ability to minimize overeating and they ate past satiety less frequently.5 Eating slowly has been associated with eating less at meals4 by increasing feelings of satiety more effectively than when eating meals quickly. Individuals with diabetes who participated in a mindful eating intervention observed a significant increase in mindful observing and nonjudgement of their food behaviors, which can also help reduce overeating.10    Practical Tips for Incorporating Mindful Eating Here are some strategies to help you practice mindful eating in your daily routine: Create a Calm Eating Environment Eat in a quiet, distraction-free setting. Set a pleasant table with utensils and plates that make you feel good about your meal. Start with Small Steps Take a few deep breaths before you begin eating. This practice can also help activate your parasympathetic nervous system, which is the nervous system associated with digestion. Focus on the aroma, texture, and taste of your food.   Use the I Am Aware Mindful Eating Tool   https://www.youtube.com/watch?v=jTpLnDzFDLA&ab_channel=LauraCipulloWholeNutritionandYoga   Chew Thoroughly and Eat Slowly Aim to chew each bite thoroughly before swallowing. Put your utensils down between bites to slow down the pace of eating. Listen to Your Body Pay attention to your hunger and fullness cues. Stop eating when you feel satisfied. You can leave food on the plate and can always eat more when you are feeling hungry again. Consider keeping a Mindful Eating Journal Record your meals and your feelings during and after eating. Reflect on how mindfulness affects your eating patterns and overall well-being.   Combining Mindful Eating with a Balanced Diet To maximize the benefits of mindful eating, combine these practices with a balanced diet that supports diabetes management: Plan balanced meals: Include a mix of lean proteins, healthy fats, and low glycemic index carbohydrates. Monitor your blood sugar levels: Track how different foods and mindful eating practices affect your glucose levels by monitoring your blood glucose levels through a continuous glucose monitor (CGM). Consult with your LCWNS dietitian: Our team consists of Certified Diabetes Care and Education Specialists as well as yoga instructors with extensive experience in both mindfulness and diabetes.   Conclusion Mindful eating offers a valuable complement to traditional diabetes management strategies. By focusing on the experience of eating and being aware of your body’s signals, you can improve blood sugar control, enhance portion control, reduce emotional eating, and enjoy your meals more fully. Start integrating mindful eating practices into your routine today, and experience the positive impact on your diabetes management and overall well-being. For personalized guidance, talk to your LCWNS dietitian who can help you work on mindful eating practices for optimal blood sugar control.    References  Cherpak CE. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med Encinitas Calif. 2019;18(4):48-53. Tapper K. Mindful eating: what we know so far. Nutr Bull. 2022;47(2):168-185. doi:10.1111/nbu.12559 Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011;31(6):1041-1056. doi:10.1016/j.cpr.2011.04.006 Muñoz-Mireles G, Mantzios M, Schellinger JN, Messiah SE, Marroquín E. Mindful Eating as a Tool for Diabetes Prevention and Management: A Review of Potential Mechanisms of Action. Mindfulness. 2023;14(12):2831-2847. doi:10.1007/s12671-023-02236-y Miller CK. Mindful Eating With Diabetes. Diabetes Spectr Publ Am Diabetes Assoc. 2017;30(2):89-94. doi:10.2337/ds16-0039 Hamasaki H. The Effects of Mindfulness on Glycemic Control in People with Diabetes: An Overview of Systematic Reviews and Meta-Analyses. Medicines. 2023;10(9):53. doi:10.3390/medicines10090053 Ni YX, Ma L, Li JP. Effects of mindfulness-based intervention on glycemic control and psychological outcomes in people with diabetes: A systematic review and meta-analysis. J Diabetes Investig. 2021;12(6):1092-1103. doi:10.1111/jdi.13439 Mason AE, Epel ES, Kristeller J, et al. Effects of a mindfulness-based intervention on mindful eating, sweets consumption, and fasting glucose levels in obese adults: data from

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Practicing Intuitive Eating Across Diverse Client Populations

Lifestyle /

Intuitive eating (IE) has gained popularity as a sustainable approach to nutrition and body image. This philosophy encourages individuals to listen to their bodies’ cues and remove food morality, fostering a healthier relationship with food. However, its benefits extend beyond individual well-being; intuitive eating can be a transformative tool for various client populations, including those dealing with chronic illnesses and eating disorders.  In this blog post, we’ll explore how intuitive eating can be adapted and applied across different clients with specific disease states and eating patterns, highlighting its potential to empower individuals to reclaim their autonomy over food choices. By understanding the unique needs of each population, we can better appreciate the versatility of intuitive eating and its role in promoting holistic health.  We spoke with three registered dietitians who specialize in different client populations to see how they use intuitive eating in their practices and how it helps their clients improve their health.  How do you use intuitive with your clients? Shannon Herbert PhD, RD, CDN, registered dietitian at Laura Cipullo Whole Nutrition Services: I use IE in clients with polycystic ovary syndrome.  I enjoy using principles of IE to help clients reconnect with their bodies, reduce the guilt and shame they feel around food and eating, and re-establish a more positive, balanced view of themselves and their eating.  Rebecca Stetzer, RD, CD, registered dietitian at Erica Leon Nutrition & Associates: One type of client I use IE with is clients with binge eating.  I might talk about how we start with structure and making sure the client is eating adequately for their body, and as we go along in that process I will integrate conversations and practices that help the client re-establish attunement to their body cues. We will explore what kinds of disrupters they have in their lives such as distractions, thoughts, food rules, and beliefs and lack of self-care that interferes with their ability to hear and respond to the needs of their body. Faith Aronowitz, MS, RD, CDN: One specific type of client with whom I often use Intuitive Eating with are those struggling with IBS. Many of these clients come to me feeling frustrated and anxious about food after trying various (unnecessarily) restrictive diets without symptom improvement or relief.  We work on creating space to pause during meals, tuning into hunger and fullness cues, and noticing how they physically and emotionally feel before, during, and after meals. This helps clients tune into their body’s signals rather than relying solely on external food rules.   What do you see as the benefits? Shannon: So much of the focus of PCOS management has been on weight, despite PCOS affecting individuals across body sizes and the high prevalence of disordered eating in the PCOS population. Research has shown that there is no one dietary approach that is superior for managing PCOS and that health benefits can be had by making changes to diet even in the absence of changes in weight.  Thus, I find that IE can be one tool to help individuals with PCOS over time let go of restricting dieting and truly learn how to nourish their bodies in a way that is satisfying to their taste buds and helpful for the management of the condition.  Rebecca: The reason I think using intuitive eating is helpful in the population of clients with binge eating disorder is that so much of what drives binge eating is a chaotic and dysfunctional relationship with food. What drives binge eating is restrictive behaviors with food and strong beliefs about what a person should or should not be eating. Emotional eating also drives binge eating, of course. But part of intuitive eating is recognizing how the lack of self-care can interfere with a person’s ability to hear and respond to the needs of their body in a timely manner, and this includes healthy management of emotions. Faith: The benefits I see in this population are reduced stress around eating, less fear with respect to adverse symptoms, and a more positive relationship with food overall. Many clients report fewer IBS flare-ups as they learn to honor their body’s needs and identify personal dietary triggers without unnecessary restriction.   When do you introduce intuitive to this population?  Shannon: When to introduce IE and what principles to introduce depends on the client.  If clients have a long history of restricting in an effort to manage PCOS, we may first work to reject the diet mentality.  Many clients with PCOS are accustomed to relying on external cues to eating, that re-learning interoception and how their body is communicating with them can take time.  Therefore, we may first prioritize adequate nourishment with balanced nutrition.  Then, we can work towards reacquainting them with their hunger and fullness and re-establishing the bodily trust.  Rebecca: I tend to introduce intuitive eating from the very beginning. I talk about how everyone is born with the ability to self-regulate according to what their body’s needs are. We explore how external factors such as dieting, diet culture, rules and beliefs around food in their family, etc. has shaped their current food beliefs and food rules and eating behaviors. The key to introducing intuitive eating from the very beginning is helping the client to set realistic expectations for themselves. By that I mean they’re not going to be able to be fully intuitive eaters from the beginning, but that through practice and patience they will be able to develop those skills again. I think that it really provides hope for clients with binge eating that they can not only eat normally again but that they can find peace with food. Faith:  I typically introduce Intuitive Eating concepts after we’ve addressed any immediate nutritional concerns and/or comorbid diagnoses, and the client feels ready to explore a more flexible approach to eating. This may happen during our initial consultation for some, or several weeks into our work together, for others. The timing typically depends on how many layers of unnecessary restriction we need to

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