When it comes to healthy eating, familiar rules often come to mind: eat more of this and less of that, count calories, increase protein, and avoid certain ingredients. But what if one of the most effective approaches to healthy eating involves listening to your body rather than following strict rules?
اضافة اعلان
This approach, known as intuitive eating, focuses on paying attention to internal hunger and fullness cues instead of adhering to external dietary guidelines.
A new study published in the Journal of Behavioral Medicine suggests that its benefits may extend well beyond a person’s relationship with food. Higher intuitive-eating scores were associated with significantly lower odds of high blood pressure and high cholesterol, as well as better sleep and higher levels of physical activity.
Researchers recruited 1,057 U.S. adults through an online survey platform and collected information on a wide range of behaviors and health conditions. Participants completed the Intuitive Eating Scale, which measures how consistently individuals respond to internal hunger and fullness cues rather than external rules or emotional and environmental triggers.
The survey also assessed physical activity levels, weekday sleep duration, stress levels over the previous two weeks, daily fruit and vegetable intake, self-rated overall health, and food security.
Participants also reported whether they currently had or had previously been diagnosed with high blood pressure, high cholesterol or Type 2 diabetes.
Higher intuitive-eating scores were associated with several positive health outcomes. Each one-point increase in intuitive-eating scores was linked to lower odds of high blood pressure and high cholesterol, as well as a lower risk of Type 2 diabetes. It was also associated with a greater likelihood of getting at least seven hours of sleep on weeknights, higher levels of physical activity and lower perceived stress.
However, the study used a cross-sectional design, meaning the data were collected at a single point in time. As a result, it cannot establish cause and effect or determine which came first: intuitive eating or better health outcomes. It is possible that healthier people are simply more likely to eat intuitively, rather than intuitive eating itself improving their health.
The study also relied entirely on self-reported data, including participants’ medical diagnoses, meaning some responses may not have been completely accurate. In addition, recruiting participants online may have introduced selection bias, as participation required internet access and a willingness to complete a health survey.
If intuitive eating interests you, experts suggest several practices:
Pay attention to hunger before it becomes intense: One core principle is to eat when you are moderately hungry rather than waiting until you are extremely hungry, which may increase the likelihood of overeating.
Check in with yourself during meals: Many people automatically finish everything on their plate. Instead, pause midway through a meal and assess how full you feel.
Avoid feeling guilty about your food choices: Research suggests that strict dietary rules and a dieting mindset may be associated with increased stress and poorer psychological outcomes.
For those who want to explore the approach further, working with a registered dietitian trained in intuitive eating may help tailor the approach to individual health goals.
Source: Al Arabiya
