Self Care: Mindfulness

Have you been seeing the term mindfulness more often lately? It’s not always associated with dieting, but it is often discussed in terms of health benefits. As it turns out, it can play a role in maintaining a healthy weight.

Sometimes mindfulness is coupled directly with food, as in mindful eating. In that case, it’s meant that while you’re eating, you should be focusing on and fully experiencing the act of eating. Don’t be distracted by television,video games, reading, or your phone. Although that’s a great practice, it’s not the main thrust of today’s post.

Let’s look at the general practice of mindfulness. How can we become more fully present, without the distractions of multitasking? And what can mindfulness do for us in maintaining a healthy weight?

“Mindfulness is about being in the moment,” says wellness and breast medicine specialist Roxanne B. Sukol, MD. “If you’re spending all your time worrying about the future or thinking about whether you should have done something differently in the past, it’s almost like you’re missing your life” (1).

There are many options for practicing mindfulness, and some are likely activities you are familiar with. When you engage in these activities, be truly present and aware of what is going on. Try to concentrate on your enjoyment and how you’re feeling.

Many of the ideas below were expanded upon a list of simple suggestions made by the Cleveland Clinic (1). Add some of your own by leaving a comment on this post. Thank you!

• Get a massage, manicure, pedicure, facial – whatever soothes your soul.
• Plant and care for a garden – whether that’s in containers in your home or in the ground outdoors.
• Go for a walk, or better yet, a hike in a natural setting.
• Get out on the water – rowing, kayaking, or fishing are good options.
• Enjoy reading a new book – or even looking at a photo album or coffee table book.
• Create your own art – whatever art form you feel drawn to.
• Try a craft like knitting, embroidery, or crocheting – there are many videos available to help you learn.
• Write something meaningful to you – whether that’s a journal, a letter, or a blog like this one.
• Enjoy a cup of tea or mug of coffee – and I don’t mean your regular morning beverage – make it special.
• Build something with your hands, whether it’s woodworking, sculpting, or even Lego blocks.
• Become a nature watcher – birds, clouds, stars, leaves, waterfalls, whatever you can observe and appreciate.
• Listen to music – whichever genre you love – but then also listen to a type of music you rarely or never hear for contrast.
• Watch the sunrise or sunset and catch some healthy rays: https://lindawbrowning.com/2023/02/03/self-care-sunlight/

These go way beyond the typical deep breathing exercises you’ve likely read about. Meditation is another type of mindfulness activity.

But what difference does all this make? Why bother?

These activities can help you practice awareness of what you’re doing and how you’re feeling. It isn’t a stretch to see how this can be applied to our habits when eating. We can become more conscious of the present time and action. Here is a great video that explains mindfulness succinctly:

Are there actually studies that show the effectiveness of mindfulness practices? The answer is yes!

In a review of 19 scientific studies, “Significant weight loss was documented among participants in mindfulness interventions for 13 of the 19 studies identified for review” (3). Another study on mindfulness showed that participants who completed mindfulness training lost significantly more weight than a control group (4).

There are additional benefits that can indirectly affect weight. Mindfulness training has been found to be helpful for those with anxiety and mood disorders (5). Since obesity is associated with depression as well as anxiety, any improvements can have a positive impact for those who have been diagnosed with these conditions.

Please see your doctor if you feel these conditions might apply to you. Professional treatment is important for your health.

Please share any ideas for mindfulness activities that have worked for you. We can work better together ti maintain our healthy weight!

(1). https://health.clevelandclinic.org/what-is-mindfulness/

(2). https://greatergood.berkeley.edu/article/item/better_eating_through_mindfulness

(3). https://pubmed.ncbi.nlm.nih.gov/25490697/

(4). https://www.medicalnewstoday.com/articles/317547#Mindful-eating-in-online-weight-management-program

(5). https://pubmed.ncbi.nlm.nih.gov/22271843/