We’ve all been there—grabbing a bite behind the wheel, scrolling the news while munching lunch, or scarfing down dinner while debating bills or watching the stock market crash. In today’s fast-paced world, we’ve turned eating into a background task—something we do while we do something else. But what if this mindless multitasking is silently sabotaging our digestion, energy, and overall health?
Our Bodies Weren’t Built for Stressful Snacking
Let’s go back a few thousand years. Our ancestors didn’t eat while fleeing a saber-toothed cat or in the middle of a territorial conflict. In fact, the human body evolved to prioritize survival during stress by activating the sympathetic nervous system—the famous “fight, flight, or freeze” response.
When we perceive stress—whether it’s from an actual threat or just a heated group text—our bodies redirect blood away from the digestive organs to our arms and legs so we can run or fight. This makes digestion slow, inefficient, or even completely halted. Stress also decreases stomach acid and enzyme production, which are crucial for breaking down food properly. So even if you’re eating an organic, grass-fed, perfectly balanced meal—if you’re doing it while watching intense news or arguing over dinner—you may not actually be absorbing your nutrients.
Common Modern-Day Stress Triggers During Meals
You don’t need a wild animal to trigger a stress response. Here are a few things many of us do regularly that switch our bodies into “fight or flight” while eating:
- Watching the news or high-stakes TV (true crime, politics, the stock market)
- Eating while driving or in traffic or “on the go”
- Having emotionally charged conversations at the table
- Working through lunch or answering emails during meals
- Eating in a rush, on your feet, or without chewing properly
- Guilt, shame, or anxiety around food choices
All of these signal to your nervous system that now is not a safe time to rest and digest.
What Is Eating Hygiene?
Eating hygiene is the practice of preparing your body, mind, and environment for an optimal digestive experience. It’s about how you eat, not just what you eat. Just like we brush our teeth and wash our hands, eating hygiene helps ensure that our bodies are actually ready to receive and process the food we’re giving them.
5 Simple Ways to Practice Mindful Eating
Here are a few practical and realistic tools to help you transition from multitasking meals to mindful nourishment:
1. Create a Calm Environment
- Turn off the TV, phone, and news.
- Light a candle or play soft, instrumental music to be more intentional.
- Sit down—yes, actually sit!—preferably at a table, not the car or couch.
2. Take a Few Deep Breaths
Before you eat, take 3–5 slow, deep breaths to shift your nervous system into parasympathetic mode—also known as “rest and digest.” This one-minute pause signals your body that it’s safe to eat and absorb.
3. Engage Your Five Senses
This grounds you in the present moment and helps prepare your digestive system. Try noticing:
- What does the food look like? (colors, textures- bonus points for seeing how many colors of fruits and veggies you can add to your plate!)
- What do you smell?
- What do you hear as you prepare or bite?
- What does it feel like in your hands or mouth?
- How does each bite taste?
4. Chew Slowly and Fully
Digestion starts in the mouth. Aim for 20–30 chews per bite, especially with proteins and fibrous vegetables. The more you chew, that mechanical digestion signals your body to produce more digestive juices, so the less work your stomach has to do—and the fewer digestive issues like bloating or heartburn you’ll face.
5. Take Tech-Free, Stress-Free Meals
Commit to one meal a day without screens or multitasking. Just eat. You’ll be surprised how much more satisfying and grounding it feels. Consider it a daily act of self-care and connection with your body.
Bonus: A Simple Mindful Eating Ritual
Before you eat:
- Sit down and place your feet flat on the floor.
- Put your hand on your belly or heart.
- Take a breath and say something like, “I am here. I am safe. This food will nourish me.”
- Look at your plate and offer gratitude for the meal (silently or out loud).
This may feel awkward at first, but it’s a beautiful way to re-pattern your nervous system to associate meals with safety and nourishment rather than stress or shame.
Mindful eating isn’t about perfection or becoming a monk at mealtime. It’s about giving your body the conditions it needs to properly receive the food you already work hard to prepare. Eating hygiene is foundational for gut health, hormone balance, mental clarity, and even emotional regulation.
So the next time you’re tempted to scroll, vent, or rush through a meal—pause. Breathe. Taste. Be present.
Your gut (and your mood) will thank you.
Jade Green TNC, CHHC
