‘Tis the Season: Staying Joyful and Nourished Copy
Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
Self-care is defined as the action of making a conscious effort to create our own emotional, spiritual, mental, social, and physical health. How and what we eat is fundamental to each of these aspects of our wellness. There is a close connection between self-care and nutrition. If we do not practice self-care, our appetite, hydration and gastrointestinal health can be affected. Abandoning our eating habits can affect how our body digests, absorbs, and even eliminates waste. The holidays are a reminder that we need to prioritize self-care for both our mind and body during a time when extra support is necessary.
Here are 6 key nutritional practices to add to a self-care checklist.
Define our relationship with food
Nutrition is not black and white and labelling certain food items as ‘good’ or ‘bad’ is counterproductive for self-nutrition. Fad diets are another example of creating a problematic relationship with food and eating. On a diet we create emotional stress by restricting. That’s the exact opposite of self-care, which is never about restricting or limiting. Instead, can we approach food and nutrition in a way that embraces how it makes us feel. Balancing pleasure with health in a mindful way is a peaceful approach to eating.
Listen to our body
By following a regular eating pattern, our body gives us the right cues for hunger and satiety. We might notice that we get a little hungry before lunch, indicating our body knows it’s time for a meal. At the other end of the scale, we can also pay attention to our satiety, or feelings of fullness. We do not always have to leave a meal feeling full or stuffed.
Instead, we can stop eating when we feel satisfied. Alternatively, we do not need to stop eating if we still feel hungry. To help our body establish good hunger and satiety cues, we might want to consider a consistent pattern of eating. Every person is different, but eating every 4-6 hours is in tune with most of our biological patterns.
Practice the 80/20 rule every day
What makes diets stressful is the all-or-nothing approach. Portions are limited or certain foods are forbidden, even if our body craves them. It’s important to have a balance between eating ‘good’ and enjoying life to sustain good habits. A popular approach is an 80/20 rule when we enjoy all kinds of foods in a proportion that suits our health and our desire for delicious food.
Eat mindfully
Eating mindfully allows us to better listen to our hunger and satiety cues. It also encourages us to chew more thoroughly and eat at a slower pace. Removing distractions so that we can focus on what we’re eating can help us eat the amount we need.
Another way to eat mindfully is to use all our senses when we eat. Focus on the visual appearance of the meal and the different colors incorporated on your plate. Think about the texture of the food as you chew and how it smells. If you’re dining with someone else, listen to what they’re saying. Or pay attention to the sounds around you while you’re eating.
Be kind to yourself
Self-compassion is a key component of healthy eating and practicing self-care. Using supportive and kind words in self-talk allows us to learn from our mistakes and maintain motivation. The holidays potentially create challenges that make it difficult to commit to our desired eating and activity habits. It is important to keep that in mind and practice grace when deviating from our usual behaviors.
Use meal prep as a form of stress management
Making more food at home has numerous benefits. We oversee the amount of added sodium and fats we use. But cooking can also be a relaxing activity and can be a form of stress management without us even recognizing it.
Cooking with a spouse, friends or family is also a great way to spend time with loved ones. Socializing is an important part of the self-care checklist for many of us. We’re able to connect a lot when it comes to cooking together or prepping together. We can plan and prep as little or as much as we need according to our own schedules.
Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you. Food is ultimately a primary form of nourishment for the mind and body. Proper nutrition plays a vital role in our ability to thrive and prioritizing it is making an investment in ourselves. If we need a place to start with self-care, how we think about food and nutrition is a great place to start. It might even help in the transition as we welcome a new year.
