healthy guidelines for eating
It is believed in Ayurveda that much of our digestive imbalances can be corrected with proper eating habits. Below are some guidelines as taught by Dr. Marc Halpern from California College of Ayurveda:
Eat in a clean, beautiful and peaceful environment
A clean environment leads to a calm mind so clear off your table and put away unnecessary things. Maybe decorate your table with some flowers or a plant, put up a pretty painting to enjoy and perhaps listen to some quiet classical music in the background. If you’re at work take a walk and eat outside.
Say some form of grace before you eat
Grace prepares the body to receive food and helps bring the mind and body into a balanced and relaxed place that improves digestion. This does not have to be a religious form of grace— it can be as simple as taking a breath and expressing your gratitude in your heart.
Chew your food slowly
Digestion begins in the mouth when the food is chewed so take your time and chew it well. Large pieces of food that go down are difficult to digest and cause gas and bloating.
Eat without distraction
When we are distracted, the mind wanders into drama— emotions may be provoked and digestion is then impaired.
Eat until you are 75% full
Over-eating impairs digestion, increases gas and bloating and causes accumulation of toxins in the body. Practice mindful eating— if you pay attention your body will let you know when your hunger has been satisfied.
Take only a half cup of fluids with meals
Too much fluid will dilute the acids and enzymes that digest your food and thus weaken the process.
Avoid cold liquids
Very simply, cold drinks weaken your digestive fire. Pitta should take room temperature liquids and warm liquids are best for vata and kapha.
Rest after meals before the next activity
As a rule wait 20 minutes after meals until your next activity and at least 1 hour before doing any exercise. Take this time to sit and read or talk to a loved one. We do this because after we consume a meal, enzymes are secreted that aid digestion. In addition, blood flows toward the digestive system to pick up digested nutrients and distribute them to the body. Cells use those nutrients to function and perform their jobs— rest supports this process.
Wait at least 3 hours between meals
Ayurveda believes that it is best to let one meal digest before taking another. Your appetite will return once the food you ate has been digested. For most people this takes about 3 hours. For kapha it will take even longer.
Eat your largest meal at noon
The strength of one’s digestion follows the arc of the sun, thus being the strongest at its peak, making lunch the best time to have a satisfying meal.