The act of eating is more than physical. It’s also about our emotional needs. Simply put, there’s more going on when you’re eating besides feeding yourself. Every culture practices a sort of ritual before and during mealtimes to feed the soul. Compare that today when we are cramming in breakfast, lunch, and dinner before getting back to our work. Could this contribute to our growing disconnect from food? For today’s post, I want to cover the importance of creating rituals around our meals and why they’re essential for our health. 

What Are Food Rituals?

According to family therapist William Doherty Ph.D., rituals are emotionally significant practices that are done every day, and that, “A mealtime ritual needn’t be time-consuming. Even the busiest person can bow her head for a moment before her smoothie.” [1]

Here are a few examples of food rituals: 

• Saying grace or having a moment of gratitude for your food. Appreciating where it came from and what it will do to nourish your body helps. 
• Taking a few deep breaths before the first bite or sip. 
• Having a sense of mindfulness as you eat. Chew your food slowly, noticing the flavors, smells, and textures, and how you respond to them.
• Remembering to come up for air in between bites; don’t just inhale your food! 
• Even if you are busy, take in the atmosphere. Notice what’s happening around the table- are there birds chirping outside? Is there a painting or a picture on the wall? What does it smell like? Be in the moment; take everything in.

Environment

The atmosphere you create for your rituals is equally as important. Where do you usually sit to eat? In front of a computer or underneath a tree? Is the dining table small or big? What kind of chair do you sit on (and is it comfortable)? If you work at home, force yourself out of the office space and eat somewhere else. The patio, balcony, dining room- anywhere but work. If you don’t have the luxury of working at home, no worries. Shut the computer off and take your meal someplace else. And if there’s no other way to change spaces, then continue shutting down all technology and focusing on your food. Play some soft music or offer to join a co-worker. (For those of you pressed for time and work, Megrette Fletcher, co-founder, and president of the Center for Mindful Eating, recommends “taking one conscious bite of food” before thoughtfully attending to each message or task.) [1]

Back at home, make the dining space special. You can dim the lights and use candles, spray some essential oils, and arrange the plates, cups, and utensils. Decorate the room however you like and make it a special space reserved only for eating.

The Benefits of Food Rituals

Why make a ritual out of eating food? What makes it so good for us? The benefits are both physical and mental.

First is that they increase pleasure. Food can (and should) taste good! Why else do people love Thanksgiving dinner? It’s not only because the food tastes good. The days leading up to them, and the rituals surrounding the meal itself are what give it a satisfying pay-off. We anticipate the meal knowing that it’s been carefully prepared all day and that we’ll be gathering around the table to savor it with people we love. Or think about homemade food. There’s something about the way our parents prepare treats and meals that makes them all the more special. Is it the whole foods, or the “secret” touch of a parent’s love? We may never know for sure, but we do know there’s nothing like home cooking!

Second is digestion. Being present through the grounding of rituals encourages us to focus on our food. When we focus on our food, we enter a state of rest of and digest, which is known as the parasympathetic state. During this time, our body can fully optimize digestion and properly break down and absorb our food. Likewise, the sympathetic state of fight or flight that comes from anxiety, fear, or nervousness is what hinders digestion. If we’re distracted by answering a flood of emails, texts, and social media notifications, we’re not fully entering a parasympathetic state. And as a result, we experience bloating, gas, indigestion, and discomfort. [2]

The third is preventing overeating. Both the brain and stomach need at least 20 minutes to register feelings of fullness (satiety). If you’re wolfing down your meals like a starved animal and looking for extra servings, then you didn’t give your body the chance to acknowledge that it’s been fed. Before you go reaching for another bite, snack, or a portion, wait at least 20 minutes and see how your appetite feels then. If you’re still hungry, then, by all means, eat! But you’re most likely going to feel satisfied after that amount of time. And where do food rituals fit in? They keep you focused on the meal. Not only does chewing your food and being in the moment support digestion, but it also gives your body plenty of time to tell you it’s no longer hungry. Those satiety signals kick in and tell you enough is enough. [3] [4]

Fourth is community. Food rituals aren’t only for singles. They work even better when they’re shared in pairs or groups. At work, go out and eat with your co-workers. At home, have everyone pitch in with dinner. Say grace or give thanks together before meals. Talk with each other and enjoy the tasty food. Meals are a fantastic opportunity to bond, whether it’s with your family, friends, or partner. What’s especially great is if you can spread the importance of healthy nutrition with them! Show them how healthy foods can be good for your body and taste buds. [5]

Over to You

What do you think about food rituals? Do you have a special way of serving meals? After reading this post, are you up for giving it a try? Share your thoughts with me in the comments!

Sources:

[1] https://experiencelife.com/article/the-power-of-simple-food-rituals/
[2] https://www.sciencedaily.com/terms/parasympathetic_nervous_system.htm
[3] https://www.huffingtonpost.com.au/2016/11/09/we-found-out-if-it-really-takes-20-minutes-to-feel-full_a_21602736/
[4] https://www.health.harvard.edu/blog/why-eating-slowly-may-help-you-feel-full-faster-20101019605
[5] https://www.mentalhealth.org.uk/a-to-z/m/mealtimes-and-mental-health