Many of my friends, both at university and at home, have struggled with deciding what, when, and how much to eat. It’s slightly mind-boggling the number of people I know, myself included who have spent so much of their lives simply thinking about food. Not in the way of dreaming about pizza…but thinking: should I, should I not eat _____?
The reality is our historical programming has pushed us to always seek calories, because even so recently as two generations ago, at one point or another, there had been a dearth of food. I say two generations as I know my grandparents have starved in their lifetimes; not excessively, but there was not enough to feel full at times. I very much hope that none of you readers have felt like this, in these modern times. I am very much aware starvation still exists and food scarcity is certainly a reality. But for a significant number of us, for more of us than ever before in history, this abundance—this never-ending, constant abundance—is a novel phenomenon. Because of this relatively new status quo, it is not surprising that so many are struggling to conciliate our genetic programming with our environmental reality.
The result is an anxiety amidst the arbitration between caloric craving (physical message) and rational thought (you’ve eaten enough). This is a point where eating disorders, any kind, can tragically sprout. However, I think even without a serious eating disorder, there can still be a spectrum of anxiety and excessive thought related to food and eating. It is a maze of decision that can entrench even the most stable of eaters. Because, how is our million year old programming to adjust to the last 100 years (or more I guess if you descend from royalty ;)) ?
The result is the creation of various rules by magazines, doctors, celebrities to somehow narrow down and rationalise the process of decision making when it comes to eating. What I will continue to elucidate in the rest of this article, are the various things I have tried and what I find works for me, which may serve you just as well. However (big however) my favourite habits may very well be unsuitable for you. Ironically, I am lamenting the rules that magazines and doctors make, but here I am supplying my own. Also, if you have a good balance going, there is no reason to change. These are just the tips that anchored me and worked when I did not know how to navigate this modern food culture, and could help steer you to shore if you are lost like I was.
The ‘rules’ I rely on are also largely based on studies of the gut microbiome. I don’t stick to them strictly all the time—I don’t think that’s possible. But these are the goal and the ones that I practice when I’m shaken a little out of routine for example by holidays, birthdays or busy periods. They are as follows and rather simple. I’ve provided explanations beneath them to help.
- Keep a regular sleep schedule
- Why? Being well rested takes care of most of my hunger pangs
- Don’t eat meals late at night, ideally by 8pm
- Why? I’ll feel sluggish and off-balance the next morning.
- Eat dinner and breakfast at least 12 hours apart
- Why? This provides a mini intermittent fast, which is shown in scientific studies to promote cell health. The logic of intermittent fasting is that if you leave longer amounts of time between meals, cells can finish processing the energy you’ve already acquired from start to finish, rather than having to interrupt themselves.
- Eat as little gluten, dairy or sugar as possible
- Why? I feel so much better when I avoid these things and is the only cure for clearing my skin and providing regular bowel movements. 🙂
- Don’t snack, eat full meals, as close to 5 hours apart
- Why? This allows my body to fully digest and reach a new state of true hunger each time I eat. It is another form of mini intermittent fast.
- Be mindful, and low stress when eating
- Why? If I think about what I’m eating, and am not in a rush, I find I don’t over-eat and I pay attention to the energy I am getting from the food I am eating or have already eaten. Also, if I enjoy my food, I tend to not eat as much of it.
I’m sure 98% of you at this point have sighed and decided that achieving all these are impossible. And I will wager that for many of you, that not all of these are necessary. For example, you may not suffer from bloating after eating ice cream or may not get a headache or uneven skin from eating gluten. As I said earlier, these are not guidelines for everyone, and must be adjusted for individuals.However, if you are struggling with food (or skin for that matter), these are the rules that have supported me in figuring out a routine for myself and provided me a good framework to work off of, so that not all of my day is spent deciding whether to eat a bagel or not. If I stick to that structure most days, I know that when I encounter a bagel or piece of chocolate, and really want it, there is nothing wrong with treating myself and I can trust myself that I won’t go overboard. Those are things I used to crave, and I could not stop eating, which led to a cycle of guilt for me. And the interminable thought process: should I, should I not?, which fantastically disrupted my daily life. The biggest benefit for me of sometimes more strictly, sometimes more loosely following the structure above, is I can trust myself.
I hope that you find a balance that works for you and enhances your life. For food should be a joy, even today, when by the law of supply and demand, it may not be viewed as such a precious commodity anymore.
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