Types of hunger, nutrition, and the benefits of mindfulness
What is Mindfulness?
The term “Mindfulness” can be translated as “Awareness” or “Presence of mind.” In fact, the key concept of Mindfulness is the “Here and Now”: the ability to pay non-judgmental attention to the present moment. In practicing Mindfulness, it is essential to live in the present. From the past, we can learn, but we can no longer live it risking endless rumination while from the future, we can hope, but without certainty, we risk constant worry.
Our mind keeps wandering during the day, taking us away from the “Here and Now.” Some studies have shown that as much as 46.9% of people are constantly distracted. This continuous drifting leads to greater anxiety, stress, and worries related to the past or the future. Often, we switch on “autopilot” and don’t even realize what is happening around us or our emotions and sensations in the present.
One of the main culprits is certainly the constant multitasking of our times, which pushes us into increasingly hectic rhythms of life. But is it really useful?!
Recent studies have shown that multitasking reduces productivity by up to 40% and also worsens brain functions and IQ, increasing dopamine, stress, and fatigue.
Through the practice of Mindfulness, it is possible to:
- Recognize one’s emotions and bodily sensations as they arise. It means perceiving situations around us with all the senses.
- Accept internal and external experiences, without suppressing or amplifying them.
- Redirect attention to a present stimulus, switching off the “autopilot” and acting with awareness.
Mindful Eating
There are various Mindfulness protocols, and they are spreading into many areas. It can be applied to daily activities, including physical activity and Pilates Reformer in our center. In addition, the key concepts of Mindfulness can be applied to diet through “Mindful Eating.”
TYPES OF HUNGER
Mindful Eating is an experience that helps us stay present and aware while eating. It helps us ask important questions such as: *“Am I hungry? Where do I feel the hunger? What does my body need? Am I full? Do I just crave something specific?”*
In a nutritional journey, awareness of our diet is fundamental. Otherwise, we risk losing motivation, abandoning the diet, and above all, never starting a new one, considering them all useless or destined to fail.
A diet should not be a negative or restrictive event but should allow us to improve our quality of life and our psychophysical well-being. This is why it is important to know about Mindful Eating.
Mindful Eating recognizes nine types of hunger:
- Mouth hunger: probably the most obvious. It is the desire for pleasant sensations in the mouth, but it tires easily, especially without awareness. Beyond the five recognized tastes salty, sweet, bitter, sour, and umami we should focus on the real taste of the food we are eating. How often do we finish a meal without realizing what we actually ate?
- Nose hunger: fundamental in the real flavor of food, since the so-called “flavour” is perceived through retronasal smell, helping us recognize foods since ancient times. It is essential in distinguishing the real taste of one food from another.
- Eye hunger: based on the beauty of food that attracts us. Marketing experts know this well foods in advertisements are photographed to enhance their appearance. Even food plating has its appeal for the “customer.” We must not be deceived by this type of hunger but act with awareness.
- Touch hunger: based on contact with food. Many cultures eat most foods with their hands. We too prefer eating some foods by hand, such as pizza, focaccia, bread, fruit… It is important to respect this hunger and the tactile contact with food to increase awareness of what and how much we are eating.
- Ear hunger: perhaps the least obvious, but still present. Many industries use it for marketing purposes, such as the “Kit-Kat” sound or the crunch of crackers, chips, and similar products. We must be careful not to let this emotional hunger distract us.
- Stomach hunger: the “physical” hunger, based on the stomach’s volume. When empty, the stomach sends signals that can be perceived as sensations of emptiness or cramps. However, we often fail to recognize it properly, ignoring our real physiological needs.
- Cellular hunger: the body’s need for specific macronutrients and micronutrients. If we learned to listen to it, it would provide the energy we need. Diet should be seen as psychophysical well-being, and all foods should provide us with the energy needed to maintain it. We should therefore seek foods that give us the cleanest and most optimal energy.
- Mind hunger: the most difficult to control, based on thoughts, often negative or linked to false beliefs such as “I ate too many carbs tonight,” “I must eat vegetables,” or “I messed up the diet again, so tomorrow I’ll fast.” Without awareness, this hunger risks becoming our greatest enemy. We know how important the mind-body connection is, and most diets fail for psychological reasons.
- Heart hunger: based on the emotions that certain foods trigger. Often it’s linked to our favorite foods, but we must learn to manage it satisfying it without letting emotions drag us into filling emotional voids with food.
Mindful Eating is therefore not a restrictive diet but a practice that helps us recognize the body’s real needs, breaking deep-rooted conditioning and unconscious habits that have been “weighing us down” for a long time. In today’s fast-paced world, where we often lack awareness of what we eat, eating quickly (fast food exists for a reason…), and often poorly, it is useful to regain awareness of food.
The role of the nutritionist
The nutritionist is the key figure in developing a dietary plan. With their support, it is possible not only to regain physical shape and appearance but also the energy needed to face daily life with vitality and expressiveness.
Do you want to improve your relationship with food? Rely on our team of professionals and start a journey focused on your all-around well-being.
