Is Your Schedule Negatively Affecting Your Eating?
Hi Friend,
There's no doubt about it, people are busy. I'm busy, you're likely busy. Our world moves fast-paced and most people demand results within seconds of seeking information. There are several interesting studies on how busyness affects food choices. Interestingly, some studies have found that busyness propels people to make healthy food choices (Kim et. al, 2018), while other studies have found that having an overly crammed schedule leads to consumption of higher calorie foods (Ai 1 & Jiang, 2024). One study in particular found that busyness affects people's food choices in different ways depending on someone's perceived sense of power or self-importance (Peng et. al, 2024).
Though the research is mixed when it comes to how busyness may be affecting your eating, we do know that stress, a common side effect of busyness, has a largely negative impact on your overall health. For this reason, and several other reasons listed below, you might want to slow down in order to improve your digestion and nutrition.
#1. Busyness could lead to poor digestion.
If your current schedule is perceived as stressful, beware. Operating from a fight-or-flight mindset has serious implications on your digestion. Amidst high levels of stress, your body shifts focus to bodily functions that are needed for immediate survival by shunting extra blood towards your heart, limbs and eyes. This is in preparation for running, or fighting, whatever perceived threat is present. Simultaneously, your body shunts blood away from your gastrointestinal tract, thereby slowing digestion when stressed. If you find yourself anxious due to busyness, you might experience indigestion due to this physical phenomenon. Symptoms following stressful mealtimes may include cramping, bloating, abdominal pain, irregular bowel movements, etc.
#2. Stress from busyness decreases satisfaction.
If you are rushed while eating you are not experiencing the meal in the same way you would enjoy a nice sit down, date night dinner. When rushed, your sensational intake of the food is diminished because you are thinking of all the things you need to do or places you need to be once you finish your meal. Your brain thrives on sensational experience. The more you make eating an experience, (meaning you take your time, you savor the flavors, you make note of the rich smells, etc) the more your brain will leave feeling satisfied after a meal. The more senses you incorporate into the eating process, the more satisfied you will be afterwards and the less likely you will find yourself craving more after eating an adequate portion.
#3. Busyness has the potential to make you want higher calorie foods.
As mentioned above, some research has found you may lean towards high calories foods when busy. When you have a lot on your schedule, you have increased likelihood to crave higher calorie foods because your body is anticipating that you will need fast and ample energy in order to accomplish everything on your docket. Your brain knows that food is fuel and it knows you will require a lot of fuel in order to get through your day. An increase in high calorie food cravings is your body's way of trying to be as effective at fueling as possible. Typically higher calorie foods will provide you with faster energy, giving your body the energy it's looking for at greater speed. This typically comes in the form of simple sugars or high fat foods. Unfortunately, modern day stress doesn't always result in more energy expenditure which means the higher calorie foods are not always put to good use and can easily be stored as fat.
How to slow your roll amidst, "Go go go."
You might not totally be able to rid yourself of commitments and responsibility. However, there are a number of different ways you can incorporate mindfulness into your daily rhythm to aid in your overall health. Take a look at some ways on how to do so below.
#1. Take a minute or two to pause before diving into a meal.
How often do you take a pause before taking your first bite of food? I will admit, I am guilty myself of consuming my lunch as I chart, or shoveling food into my mouth between a patient here and there. Instead of sliding from working into eating, a better option exists.
Prior to your first bite, take a moment to transition from whatever task you were previously doing prior to eating. This pause signals your brain to take note that you are eating and prompts you to better engage with your food. I practice this pause by saying a prayer and giving thanks for whatever I am about to eat. This practice allows me to pause, and it also helps to relieve stress and prepares my body for digestion. I encourage you to do the same, or simply take a minute to take some deep breaths prior to chomping down on your food. Giving your body a few moments of rest prior to eating can help activate your parasympathetic nervous system ("rest and digest mode") and will give you a higher chance of better digestion.
#2 Check your plate for balance.
Since some research has found that you might favor higher calorie foods amidst a busy lifestyle, it's important to stop and think about what you are putting on your plate. The goal is not to avoid high calorie foods for the rest of your life, but it is important to ensure that you have around 3-4 ounces of animal based protein or 1/2-3/4 cup plant protein in your meal. You also want to try and include a good source of fiber at every meal. Top off your meal with plenty of fresh fruit and vegetables. These meal components will also help prevent constipation which is a common counterpart to a stress.
#3 Connect to your body.
You'll end up feeling better physically if you work to read your body's cues before, middway, and after eating. Emotional eating/restricting often comes with the stress of busyness. Whether you find yourself restricting or overeating amidst stress, it's important to check in with yourself to assess the reason why you are eating, or refraining from eating. If you are eating for comfort, try to find more sustainable methods to cope. If you are finding that you are going more than 4 hours without eating when stressed (shorter if you're actively recovering from an eating disorder), then you likely need to pack palatable snacks to nourish yourself throughout the day.
Research is mixed when it comes to the effects of busyness on eating habits. You might favor higher calorie foods when your calendar fills, or you might try to control your intake when rushed. This week, I encourage you to take note of how your schedule affects your eating habits. Assess whether there are areas that need to be adjusted and find one small step to take towards more mindful eating.
When you've implemented that step, I want to hear about it! Reply to this email and tell me the way you're going to slow down to help improve your nutrition.
Citations:
Ai, Y., & Jiang, M. (2024). Effects of busy mindset on preference for high-calorie foods. Scientific Reports, 14(1). https://doi.org/10.1038/s41598-024-68075-6
Kim, J.C., Wadhwa, M., Chattopadhyay, A. (2018). When Busy Is Less Indulding: Impact of Busy Mindset on Self-Control Behaviors. Journal of Consumer Research, 45 (5), 933- 952.
Peng, Z. (Lavi), Luo, A. (Angie), & Mattila, A. S. (2024). Too busy to (lose) control? the influence of busyness and sense of power on consumers’ food responses. International Journal of Hospitality Management, 120, 103754. https://doi.org/10.1016/j.ijhm.2024.103754