Let’s talk intuitive eating
The concept of intuitive eating fosters a sense of intrigue yet mystery. So let’s breakdown what it is, why it is important, and how you can do it!
I think the best place to start is by addressing intuitive eating’s opposite - restriction. When we restrict ourselves in any aspect of life, including what we eat, we ignore our innate inner wisdom and weaken our self-trust. Although I may dive into how harmful this can be in another post, I will say self-trust is the foundation to a fulfilling life. It has a monumental influence on your relationships, self-esteem, and (getting back on topic) your health.
Successful intuitive eating requires creating space for your brain and body to properly communicate. This support typically comes in the form of self-trust and nutrition. Intuitive eating means an alignment of the mind and body, fostering clear and easily interpretable physiological cues as to what your body needs to be fueled. This communication system is within us all from the day we are born; however, over time it can be nudged off-course by the food choices we make. When we eat large amounts of processed foods, including ultra-refined sugars and grains, our brain rewires itself to create a reward system seeking out these foods. While our brain may crave these heavily processed foods, they are in reality harming our health and interfering with our gut-brain communication system. The pleasure center in our brain becomes wired to seek out these foods and cues of hunger versus satiation become askew, resulting in cravings that are not based upon physiological need. If you currently eat a diet where more comes from a factory than from the Earth, I would begin to reassess what you’re eating and incorporate more whole foods (think outer edges of the grocery store, fresh fruits, veggies, animal proteins, etc.). Give it a few weeks and observe the shift. I believe you will find not only improvements in your energy levels and digestion, but you also stop “craving” those more highly processed foods on a regular basis.
There is one last component that can easily stand in the way of an intuitive diet – attaching emotions to food. We all do this! It relates back to our brain’s pleasure center. In times of stress, our brain craves dopamine hits to give us a short-term feeling of comfort and relief. These quick dopamine hits can include going on your phone, craving a cocktail, OR mindlessly eating junk food. The most important thing when it comes to food associations is awareness and centering your definition of food upon it being FUEL – not comfort, distraction, happiness, and so on.
Once you reflect upon and address these factors, the path of intuitive eating will become oh so clear! By healing your relationship with self, your mind-gut connection, and understanding food is fuel, you have all the tools you need to enjoy a life of FOOD FREEDOM, honoring your body’s natural cues. Here are some steps you can take to strengthen your food intuition:
STEP 1: STAY HYDRATED!. We can easily misinterpret cues of thirst for hunger.
STEP 2: ASK YOURSELF, does my body need fuel to recharge or am I seeking something else? What does my body need right now? Hydrating food? Hearty food? Fresh ingredients? Protein for long-term fuel/satiation? Carbohydrates for quick energy? And so on…
STEP 3: CREATE THE HABIT OF CHECKING IN AFTER YOU EAT - pay attention to how your body may respond to certain foods. (Do you reach for a snack soon after? Did you get a headache? Feeling fatigued? Uncomfortably full? etc.)
These 3 steps will help you generate an effortless yet intentional approach to food in the way that best serves your unique needs! Keep in mind that most of these concepts don’t stop with food. Listening to your intuition is a lifestyle!! It requires awareness, reflection, and intention. No one can understand your body like you do. Create habits that love your body and your body will love you back. Be mindful this process will look different for everyone and can CHANGE over time! Perhaps eating Paleo is best for one person while someone else needs a diet heavier in whole grains. Especially for women, our nutritional needs change as glucose sensitivity varies throughout our cycle, causing our body to crave and need different things. Listen, lean in, and honor your individuality.
Here is a little cheat sheet I found from a holistic nutritionist (@nourishedbynutrition) breaking down what common cravings (that may be interfering with intuitive eating) are telling you:
Salty foods: electrolyte imbalance, chronic stress
Sugary foods: blood sugar instability, fatigue, overly restrictive
Chocolate: magnesium deficiency
Carbs: mood boost, fatigue, blood sugar instability, overly restrictive
Fatty foods: need more calories/healthy fats/fat soluble vitamins
Lastly, if you are struggling to develop a diet centered upon intuitive eating, your mind-gut communication could be off for other reasons. A common culprit that can interfere with cues of hunger and satiation are hormonal imbalances. I encourage seeing a functional health professional if you feel something is off within your body that is inhibiting this process!
