Food & Wine This centuries-old term can transform the way you think about food...
And the proof is in the pudding... the pudding being an island full of seniors living into their 90s (or beyond). And amazingly, they're maintaining their independence.
The practice of something called hara hachi bu likely plays a big role. The idea is to stop eating once you're 80% full.
The magic behind practicing hara hachi bu is that it makes you mindful of your eating. That means you're putting yourself in the present, being aware but nonjudgmental of how you're feeling.
Rather than shoving forkfuls of food with eyes glued to the TV, you're paying more attention to what you're eating as you periodically try to assess your 80% point.
Simply checking in with your body this way during meals activates your parasympathetic "rest and digest" nervous system. It's the opposite of "fight or flight," so you're less stressed.
Stress can change how the muscles in your stomach and gut contract to move food along, resulting in too-slow or too-fast motility.
Moving food through your gut too quickly means the food doesn't stay around long enough for your body to properly absorb nutrients.
(Speaking of nutrients, be sure to check out the latest issue of Retirement Millionaire. I discuss two big mistakes you might be making every day with supplements and explain why you need to tread with caution. Try out my newsletter here if you're not a subscriber.)
On the flip side, sluggish motility puts your gut's microbial balance in jeopardy. Plus, stress reduces blood flow to your gut and increases inflammation.
All of these effects of stress are terrible for your digestion.
But mindful eating can reduce stress' negative effects on your gastrointestinal system. As a result...
- You become more satisfied with what you're eating as you engage your senses. You're focusing on the smell, flavors, textures, and sounds of your food.
- You eat more slowly, too, which benefits your digestion and absorption of nutrients. In other words, you're less likely to have to worry about bloating, belching, and acid reflux.
- You eat fewer calories, which shaves off your risk of packing on too many extra pounds. That bite of food takes roughly 20 minutes to get to your gut. Due to this delay, it's easy to overeat and then feel overly stuffed. And obesity, of course, raises your risk of chronic diseases like diabetes.
Now, let's get into some hara hachi bu tips...
1. Don't inhale your food.
Chewing is the first step in the digestive process. So give yourself the time to really break down your food, savor all the richness of flavor, and maximize the nutrient potential in every bite. It also reduces the possibility of choking while eating.
To incorporate hara hachi bu, put your fork down after each bite. Check in with yourself throughout the meal. Me, I ask myself, "Am I 80% full? Am I feeling satisfied yet?"
2. Use your favorite place settings (the smaller the plates and utensils, the better).
Our eyes are often far bigger than our stomachs, so filling up a smaller plate will help you keep those extra calories in check. That's because eating on smaller plates and using smaller utensils will trick your brain into thinking that you're still enjoying a large portion.
Using glasses, utensils, and plates that appeal to you adds visual appeal to your food so you'll be more likely to enjoy your meal. Don't forget to put your cellphone away, too.
3. Try leaving just one bite behind on your plate.
Then eventually, leave two bites behind. This will help you get into the habit of filling yourself to just 80%.
If you're eating things in easy numbers (like one egg or three pieces of bacon), consider "one" of that thing to represent a serving size. Then try and keep your servings modest. Make it a habit to leave a little empty space on your plate.
When eating out, control your portions by taking half of your meal and putting it right in a to-go container... Out of sight, out of mind. This can even help you save money by making two or three meals out of one! If you're still feeling hungry 20 minutes after you finish eating, then have a few more bites.
Finally, quality is critical, not just quantity. Avoid highly processed foods and seek fresh, whole foods. Veggies should take up more than half of your dinner plate, then whole grains. And treat seafood or meat as smaller sides.
What We're Reading...
- Did you miss it? You do this 3,000 times a day.
- Something different: The forgotten 19th-century photo technology that romanticized America.
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
October 17, 2024