Self-care through nutrition | Your channel about health
It’s not just what you eat, but how you eat it that matters, as it all contributes to your physical and mental well-being. For this reason, healthy and mindful eating is included in basic self-care recommendations.
Nowadays, fast, unhealthy and automatic eating is a very common practice due to lack of time or presence of electronic devices on the table. To achieve a slower and healthier diet, we suggest you 4 basic rules for self-care when it comes to food.
1. Eat slowly
A very common mistake is to eat very quickly, without breaks, which can cause digestive discomfort. In this regard, Cristina Dalla-Rosa Nogales, specialist in endocrinology and nutrition at the Quironsalud Vizcaya Hospital, notes: benefits of eating slowly:
- Provides a greater feeling of fullness
- Avoid gravity
- Prevents possible fire
- Avoid gas
- Helps control blood glucose levels
Eat more slowly, the specialist advises us”leave the cutlery on the table while we chew so as not to fill our mouths without finishing work on the above.
2. Don’t be distracted while eating
This means keeping any electronic devices away from your desk. It is important to pay attention to what we eat. For this, the nutritionist recommends avoid distractions such as TV or cell phone: “These elements cause us to eat more than necessary, faster.”
For his part, Dr. Gabriel Inclan Iribar, head of the department of internal medicine of the same hospital, reminds us of the importance of being aware of everything we do in daily life, since sometimes we automatically eat more than necessary and we do not spend enough time moving or exercising to burn off those calories.
3. Include healthy foods
Apart from following a conscious diet, we should also include healthy foods that help take care of our health. In this regard, experts tell us that The Mediterranean diet offers rich and healthy nutrition.including:
- Fruits
- Vegetables
- Vegetables
- White meat
- Fish and seafood
- Nuts
- Whole grain products
- Eggs
- Lactic
4. Avoid ultra-processed foods in your diet.
The nutritionist recommends eliminating ultra-processed foods, “as they all damage the body’s cells to a greater or lesser extent and predispose them to avoidable diseases such as irritable bowel syndrome and chronic gastritis.”
These less healthy foods include:
- sweet soft drinks
- Industrial baked goods or cereals
- Cookie
- Ready food
As the specialist concludes: “They all contain a large amount of additives, sugar and refined flour, salt, trans fats… in short, elements that are harmful to health.”