Introduction

Controlling Diabetes becomes easier when you start eating your food mindfully. Before I begin to talk to you about eating healthy foods to manage Diabetes with Top Diabetologist in Vijaya Bank Layout, Bangalore, let me ask you a question-

Doesn’t the image of that mouth-watering burger on your smartphone tempt you to order it, even if you are not hungry?

For most of us, the answer will be ‘Yes.’ Resisting such a delicious food item is immensely difficult, and it leads us to become victims of binge eating. At times, we feel depressed or bored. What do we do? We start stuffing ourselves with chips and chocolates. While watching a movie, most of us love to munch on our favorite junkies to get the theatrical feel at home. To celebrate our success, we order a large pizza. To satisfy midnight cravings, we plunge into a cheesecake, and the list is endless.  

In most of the situations mentioned above, we eat food because we are tempted and not because we are hungry. Then, panic creeps in. We regret that overloading ourselves with unnecessary eating may cause weight gain or will give rise to various health issues. Eating food mindfully is the best way to stop unnecessary cravings. In the last few years, being mindful while eating food has become a popular concept to get rid of complex health issues.

Do you know what mindful eating is?

The concept of mindfulness denotes a person’s ability to stay present at the moment. And eating food while being mindful means being aware of what we are eating. Many a time, we eat food even when we are not hungry. To stop such a practice, we must get accustomed to mindful eating techniques that involve eating slowly and understanding how much to eat when we are hungry. The purpose of being mindful while eating food is to enjoy food and eat the right combination of food that consists of nutrients required for the nourishment of the body.

Combating Diabetes with mindful eating

We often see diabetic patients stressing themselves regarding their food habits. They fear failure to follow the diet plan given by the doctors may lead to lead to complexities in their health condition. However, following a balanced plan does not mean that one has to stick to a strict diet. Also, starving oneself to cure Diabetes is an absolutely wrong notion. Such misconceptions do not fulfill the purpose of managing Diabetes but rather harm the body in a number of ways.

Individuals tend to miss the point that dietary management does not mean that they should completely forget about the food items that they love to eat. It means that they should think judiciously and create a food plan necessary for a healthy lifestyle. And while eating, they should be aware of how much food they are eating and what they are eating at that moment.

If you are diabetic, ask yourself the following questions to get rid of possible confusion related to your food habits.

·       Am I really hungry?

The cause of wanting to eat food does not always mean that you are really hungry. It might be your pent-up emotions are making you feel hungry. Maybe, your mood swings are giving you the impression that you are hungry. However, to understand whether you are really hungry, be mindful and look for physical cues of hunger. It is necessary to relax and eat slowly to satisfy your physical hunger and provide proper nourishment to the body.

·       Am I eating in a hurry?

Do not be in a hurry while eating food. Relax yourself and enjoy your meal. Relish your food, feel the taste, and chew the food properly. Be mindful of how much you are eating. These techniques will satisfy young hunger pangs. You will not feel hungry until several hours after completing your meal. Also, in a hurry, you will end up over-eating, which may make it difficult to manage Diabetes.

·       Am I enjoying my food?

Remember one thing, your life will always be hectic. You will have thousands of pending works. You will have to reach your workplace on time, you will have to attend meetings and you will have to submit your work within the deadline. But also remember, your body needs proper nourishment. So, while having food, enjoy it. Eating foods because you have to eat will not be beneficial in diabetic management.

·       Am I eating healthy?

It would help if you were mindful to understand the quality of the food you are having. There are certain dos and don’ts for diabetic patients when it comes to dietary regimes. Your healthcare specialist might ask you to avoid food rich in sugar content if you have Diabetes. Should you feel sad about it? Should you lose your appetite to eat? The answer is absolute ‘No.’ Try out food items that can both act as a supplement and fulfill your cravings. Minimize eating outside food. Rather, cook food at home. Add your favorite vegetables and make a wholesome meal rich in nutrient content living up to the guidelines for managing Diabetes.

·       Am I eating on time?

Taking your meals on time is very important. Eating food after intervals will give you the feeling that you are full. Differentiate between the external and internal signs of being hungry. If you are feeling hungry because of external temptation, try to devise plans for controlling them. It is important that your mind senses the difference between real hunger and unnecessary temptations for unhealthy foods. Timely eating and being mindful of the real signs of hunger can help to control Diabetes effectively.

Practices for eating mindfully

There are certain eating practices that will help us to combat Diabetes. For every habit we master in our lives, it is necessary to be mindful. Being present at the moment can give miraculous results in managing Diabetes. Some essential eating habits are-

·       Style of eating

Eat your food slowly. Take at least 20 minutes to complete your food. Pay attention to the minute details of the food you are eating. See the shape, the color and enjoy the taste of the food item. One effective way of understanding physical hunger is through meditation. Practice meditation for a shorter duration before and after eating to control your thoughts about hunger. Eat a small quantity of food at regular intervals to control your weight and overall well-being.

·       Mindful eating techniques

Focus on the meal that you are having. If you let your mind constantly deviate from one place to another, you will end up feeling unsatisfied after completing your meal. Become aware of when to stop eating. If you are mindful, you will understand that your body and taste buds are no more enjoying the tastes of the foods that you are consuming. Monitor the glucose level after completing food to understand whether the food you are eating is helping you to control Diabetes effectively.

·       Ways to eat your favorite food

Restrictions on food for a diabetic patient may lead to the development of frustration and agony. Being left alone while the entire family goes out for dinner at their favorite restaurant can be emotionally draining. For a diabetic patient, eating at a restaurant is not extremely harmful. However, certain things should be kept in mind while eating at a restaurant. They must be aware of the food, the portions, and their capacity to eat. Eating your favorite food mindfully and occasionally at restaurants can help to satisfy hunger and give rise to emotional well-being.

·       Strategies for dietary management

An important question that arises here is, how are you eating your food? Are you eating very fast, or are you busy with your smartphone while eating? The answers to these questions can clearly tell you how your food habits are affecting your health. If you are not focusing while eating, you may end up feeling unsatisfied after eating. You can drink water or a glass of juice to minimize your food cravings. You can read your favorite storybook or call your friends to deviate your mind from the sudden gust of hunger that may lead you towards unhealthy cravings. Also, a sleepy person makes atrocious choices of food. So, if you are feeling hungry even after completing a meal, take a nap for around 10 minutes. It will help you to control your tendency to binge eat and help in diabetes management with the Best Diabetesologist in Vijaya Bank Layout, Bangalore.

Conclusion

From the above discussion, we can infer that being attentive while eating can help in solving a lot of health issues. Diabetes management is not an extremely difficult task. By being mindful of our regular patterns of eating and changing our habits, we can manage Diabetes effectively. Mindful eating will help us to identify the areas of pain and rectify the health problems that come with unregulated eating practices. A mindful person will understand their needs and indulge in meaningful self-management practices that will help in managing Diabetes effectively.