Do you know what mindfulness is?
It’s not just meditation, nor is it a mystic activity that connects us with some obscure 
religion. In fact, it is heavily studied by scientists all over the world as a way to structurally change the brain without surgery or medicine.
Whoa, right?
Mindful living drastically increases happiness, reduces stress and anxiety, and improves our work output. It also combats diabetes.
Mindfulness-Based Therapy Lowers Blood Glucose Levels
In a recent study, 86 overweight or obese women were split into two groups. The first group received 8 weeks of health education aimed at helping the participants make better choices regarding food. The second group received 8 weeks of mindfulness-based stress reduction (MBSR).
The researchers followed the groups throughout the 8 weeks of treatment as well as for 8 weeks post-treatment.
As you might suspect, the group that received MBSR had significantly reduced stress levels compared to the health education group. The really interesting detail, though, is that the MBSR group also had significantly lower blood sugar levels than the health education group.
Though the health education group received detailed information about how to live a healthy life, the stress reduction group still had lower glucose levels.
This is super exciting for the health community as it provides a safe and cheap (free!) way to combat diabetes. Mindfulness directs your attention to the moment that you are currently in so that you are more aware of the sensations and feelings that come with it. This reduces
Mindfulness directs your attention to the moment that you are currently in so that you are more aware of the sensations and feelings that come with it. This reduces stress hormones, which loosens the grip they have on your appetite and fat storage. Mindfulness also teaches you how to become more in tune with your body so that you are less likely to overeat.
Pretty neat stuff, right?
5 Easy Steps to be More Mindful
- As you prepare to eat, take a moment to visually inspect your food. Notice the appearance, the texture, and colors. What do you smell? How is your body responding? Is your stomach growling or your mouth watering?
- Take the food into your mouth and slowly chew. What does it feel like on top of your tongue or against the roof of your mouth? Is it chewy or crunchy? Where do you taste the bitterness, sweetness, or saltiness?
- Gently swallow the chewed food. Notice how it feels passing through your throat and into your stomach. Was it smooth? Or was it uncomfortable? How did it feel in your stomach? Do you feel more satisfied?
- Now take a deep breath and consider if you want another bite. Do you feel hunger? How is your appetite? If you’re not hungry, then what is the push to eat? Are you craving it?
- Considering taking your next bite and go through this entire process again.
It may seem like a long and frustrating task…
…and it is! But it is so worth the effort. You will see a major difference in your mental state the more you practice this mindfulness throughout the day. I promise.
[expand title=”References“]
