Dinner and a movie who doesn’t like that? Pick your favorite Netflix show, and serve your dish with food already pre-cut on your plate, a fork, a glass of wine, and legs on the couch. Next, you press start and never remember what was on your plate, how much you ate, and how it tasted. If this scenario sounds like something you do more often than not, read on. We’ll discover 5 ways to practice mindful eating that is practical and helpful for women over 50.

In my previous blog, I talked about the benefits of Intuitive Eating and what the health benefits are. There is also mindful eating. The terms mindful and intuitive eating are interchangeable, but they do mean slightly different things.

What is mindful eating?

Mindful eating is the practice of eating mindfully and being present while eating. That means you evaluate your reasons for hunger. Do you eat because you are sad, need comfort, or because it’s dinner time? Mindful eating asks you to pay attention without judging whether the food is healthy or unhealthy.

What is intuitive eating?

Intuitive eating, on the other hand, is a form of self-discovery of eating mindfully and without guilt. It incorporates mindful eating practices while also emphasizing the relationship between the mind (emotions), body (fitness and healthy body weight), and food (eating for nourishment and pleasure).

Why Mindful Eating Might Be Helpful For Women Over 50

Mindful eating is the practice of eating without distractions and awareness. Be patient with yourself practicing this new skill because you will not nail it the first or second time. Practice may not be perfect, but it is better, and by following this process, you will improve your relationship with food.

Mindful eating can be particularly beneficial for women over 50 for several reasons:

1. Hormonal Changes: As women age, they undergo menopause, which brings about hormonal changes affecting metabolism and body composition. Mindful eating can help maintain a healthy weight and manage these changes more effectively.

2. Prevention and Management of Chronic Diseases: Many health risks increase with age, including heart disease, type 2 diabetes, and certain types of cancer. By promoting healthier eating habits, mindful eating can help prevent and manage these conditions.

3. Improved Digestion: As the body ages, digestive functions can slow down. Eating mindfully—chewing thoroughly and eating slowly—can improve digestion and nutrient absorption.

4. Emotional Well-being: Mindful eating can also support emotional well-being. Focusing on the present moment and appreciating the food can serve as a form of meditation that reduces stress and improves mood.

5. Relationship with Food: Mindful eating can help women over 50 develop a healthier relationship with food, allowing them to listen to their bodies’ hunger and fullness cues, enjoy their meals more, and avoid overeating.

6. Bone Health: Mindful eating can encourage the intake of necessary nutrients for bone health, such as calcium and vitamin D, which is crucial as women over 50 are more susceptible to bone density loss.

5 Ways to Practice Mindful Eating

• Set the table: Even if you are just one person, set the table. Put on a beautiful tablecloth, cutlery, and a napkin. Serve food in the kitchen and then plate it.
• Sit down to eat: Sit instead of eating at the counter or while doing chores, taking a bite each time you come by your plate. Sit down and make mealtime a habit.
• Turning off or silence all electronics: Eat and only eat. Take time to relax and enjoy the food without any distractions or interruptions from electronic devices. You are paying full attention to what’s on your plate.
• Pause: Take 2-3 deep breaths before beginning a meal. Appreciate the food on your plate. Enjoy the color, aroma, and what you have on your plate, and do not devour it before you appreciate it.
• Eat slowly. Be aware of your food’s texture, taste, and different flavors. Observe how crunchy, soft, and juicy, and try some of your food feels and tastes.

Bonus Tip

Once you take a bite of food, put down your fork, knife, or spoon. Focus on the food that’s in your mouth. Wait until everything is thoroughly chewed and swallowed before taking another bite.

So will you try mindful eating to help you eat slower and enjoy your meals more? Perhaps eat less, and you might lose weight because of it. If you want to learn more about mindful eating strategies and how to apply them, check out the Pursue Your Spark Blueprint.