Mindful eating and body clock alignment key to better health: Tata Motors hospital Jamshedpur Dt. Pratibha Soni

Dt. Pratibha Soni

Food is not just about sustenance; it is about the connections we make through it, whether by nurturing our body, bonding with others, or celebrating cultural traditions. By learning to recognize our hunger cues and making intentional, mindful food choices.

It is very important to Connect with your food and listen to your body clock.

Most of our behaviours and physiological activities, including metabolic processes, exhibit rhythmic coordination with a period of approximately 24 hours, according to the daily rising and setting of the sun.

Abnormal circadian rhythms are associated with obesity, T2DM, CVD and HYPERTENSION. This cardio-metabolic risk group is commonly associated with comorbidities, including sleep disturbances and depression, cognitive impairment and non-alcoholic fatty liver disease (NAFLD).

MINDFUL EATING IS THE KEY

Eat with the Sun

This involves consuming our meals during daylight hours when your body’s metabolic processes are most active and stopping eating after sunset, when melatonin levels rise and the body prepares for rest.

Make breakfast and lunch your biggest meals of the day, and dinner the smallest.

Portion Control and add variety

• Eating a variety of foods ensures that we get the wide range of nutrients our body needs. Try to incorporate a colourful array of fruits and vegetables into the meals. Different colours typically indicate different nutrients, so the more colourful our plate, the more diverse our nutrient intake.

• Portion control does not mean depriving our self but rather being mindful of how much food we consume at each meal. Learning to listen to our hunger cues and eating until satisfied, “not overly full” can help us maintain a healthy weight and prevent overeating.

Hydrate yourself

• Water plays a crucial role in digestion, nutrient absorption, and overall body function.

So drink 2.5 – 3 litre water/ day.

Limit Processed Foods

• Processed foods are tempting, high in sodium, sugar, and unhealthy fats. Reducing our intake of processed foods and focusing on fresh, whole foods can help improve our health.

Get Active

• Regular exercise not only supports cardiovascular health but also boosts our metabolism, improves mood, and contributes to a stronger immune system. National Nutrition Month encourages not just eating well but also staying active to support our overall well-being.
• Aim for at least 30 minutes of moderate exercise 5 days a week.

Small Changes, Big Impact

Small, consistent changes can have a big impact. Rather than completely overhauling your diet overnight, focus on incorporating healthier habits one-step at a time.

Start by adding an extra serving of vegetables to your plate or swapping sugary snacks for whole fruits. Gradually, these small changes will add up to a lasting, positive transformation in your health.

(Author is Consultant Dietician, Tata Motors Hospital Jamshedpur. Views are personal.)