EAT UNTIL YOU NO LONGER FEEL HUNGRY
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"HARA HACHI BU" ― Dan Buettner.
According to Dan Buettner, author of The Blue Zones, Hara Hachi Bu is a mantra that Okinawans say to themselves before eating. The translation is "Stop eating when you are 80 percent full" (2021, p.22). The remaining 20 percent is the space between not feeling hungry and feeling full. Today's post will examine the brain-body connection of digestion and how this relates to Hara Hachi Bu. This discussion will also offer tips on how to eat until you no longer feel hungry.
In an article titled Mindful Eating, Harvard Health Publishing noted that it takes approximately 20 minutes before the brain begins to sense a feeling of fullness, also known as satiety (2011, Harvard Health). The hormones Ghrelin and leptin are essential in sending messages between the stomach and the brain. Ghrelin is released on an empty stomach and sends hunger signals to the brain, letting us know it is time to eat. As we eat, leptin gradually releases, communicating to the brain (via the bloodstream and nervous system) that the gut has been satisfied (2023, Very Well Health). A question arises: "Can the habits of Western people disrupt the hunger-satiety cycle? Let's take a look.
Buettner contrasts how Okinawans eat until they "no longer feel hungry" and Americans " who keep eating until they are full" (2012). The disruption occurs when we eat too fast and do not allow the leptin and brain to speak with each other. Essentially, the brain cannot catch up with the gut. The result - once the 20-minute connection occurs, our stomach feels like it will burst. Through this habit, we seek the instant gratification of a happy belly, resulting in a caloric intake that exceeds our daily needs. Buettner notes that by intentionally following Hara Hachi Bu with each meal, Okinawans consume, on average, only 1,900 calories a day. What can we do to slow down and balance the mind-gut? The following is a combined list of suggestions from the sources referenced in this blog post.
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· Use smaller-sized plates = smaller portion size.
· Eat with your non-dominant hand (if you are right-handed, eat with your left and vice versa).
· Take smaller bites and chew your food well.
· Set a 20-minute timer, and then use that time to eat your meal.
· Eat nothing after your last meal of the day.
· Drink plenty of water throughout the day. Aim for at least sixty-four ounces daily.
· Formal exercise or purposeful movement as part of your daily activity.
· Before eating, plate your food (at the counter)and put the rest away. Buettner notes this removes the temptation to eat second and third helpings.
Gradually add these tips to your routine - the slower, the better. Please consult your licensed healthcare provider if you have a pre-existing medical condition(s) to ensure any changes you make will not interfere with established treatment protocols. Remember - slowing down allows time for catching up. Until next time-
Namaste and Happy New Year,
Tim
Post Script - I have already implemented eating with my non-dominant hand, which significantly slows the pace of my meal consumption. I have observed the brain catching up with my gut, and I no longer feel bloated.
References
Buettner, D. (2012). The Blue Zones (2nd ed.). 9 Lessons For Living Longer from the People who've lived the longest. Washington, DC: National Geographic.
Buettner, D. (2021). The Blue Zones Challenge. A 4-Week Plan for a Longer, Better Life. Washington, DC: National Geographic.
Mindful Eating (2011). https://www.health.harvard.edu/staying-healthy/mindful-eating#:~:text=Digestion%20involves%20a%20complex%20series%20of%20hormonal%20signals,minutes%20for%20the%20brain%20to%20register%20satiety%20%28fullness%29. Retrieved on 12/27/2023.
Want to lower appetite? Get to know Ghrelin and Leptin. https://www.verywellhealth.com/ghrelin-and-leptin-7970365. Retrieved on 12/27/2023.