Why Restriction isn’t the Answer to Wellness
It’s easy to get caught up in the idea that wellness requires strict rules and total restrictions. We're bombarded by the latest diets, wellness trends, and 'shoulds'—from cutting out sugar to eliminating carbs or avoiding certain foods altogether. While these approaches may seem like quick fixes, they sometimes do more harm than good, especially when it comes to our relationship with food and our overall well-being.
At the heart of a balanced, healthy lifestyle is the ability to enjoy the little things in life—especially when it comes to food. After all, food isn’t just fuel; it’s an experience, a source of joy, and a way to nourish not just our bodies, but also our souls, and making memories with loved ones.
Why Restriction Can Be Harmful
One of the biggest myths in the wellness world is that the key to health lies in over-restriction. We often hear that cutting out indulgent foods, such as desserts, carbs, or fats, is essential to maintaining good health. But research tells a different story: restriction can actually backfire, leading to an increased risk of stress, binge eating, unhealthy relationships with food, and even poor gut health.
When we deny ourselves the foods we enjoy, it can trigger feelings of deprivation and frustration. This mental stress activates the body’s fight-or-flight response, which in turn can affect our gut microbiome, digestion, and overall emotional health. Over time, this can lead to cravings, binge-eating episodes, and an overall unhealthy relationship with food (think food guilt!). In short, restriction may not only feel unsustainable, but it can also make us feel more disconnected from our bodies and the nourishment they truly need.
The Psychology of Mindful Eating
Embracing Small Changes
The key to sustainable wellness isn’t found in total deprivation; it’s about making small, mindful changes that feel natural and enjoyable. Psychology has shown that allowing ourselves to enjoy small indulgences can actually reduce stress and support a healthier mindset when it comes to food.
Instead of obsessing over what you can’t eat, focus on what you can add to your plate that supports both your health and your enjoyment. Savoring a cup of herbal tea, enjoying a small piece of dark chocolate, or indulging in a meal that feels nourishing can make a world of difference in how we feel.
When we practice mindful eating, we shift our attention to the sensory experience of food—the colors, textures, smells, and tastes—rather than fixating on the calories or restrictions. This allows us to build a more positive, less stressful relationship with what we eat. And, most importantly, it helps to nurture our gut health, as the digestive process benefits from relaxed, thoughtful eating.
How Pleasure Supports Wellness
The connection between enjoyment and wellness is deeper than we often realize. Studies show that stress has a direct impact on gut health, influencing digestion, the gut microbiome, and even immunity. But when we embrace the simple pleasures of life, it can help reduce stress and promote a calm, balanced state that supports healthy digestion.
Food plays a major role in gut health, but it’s not just about choosing the “right” foods. It’s also about how we approach eating. Taking the time to enjoy a meal without guilt, whether it's a nourishing homemade dish or a small indulgence, helps activate the parasympathetic nervous system (our “rest and digest” system). This creates a state of calm that allows the gut to function optimally, aiding in digestion and the absorption of nutrients.
Finding Joy in the Journey
Ultimately, wellness is a journey—a beautiful, life-enhancing process. It’s about finding balance, not perfection. Rather than focusing on food as something we need to restrict or avoid, we can embrace it as something that nourishes us in body and spirit. Small changes, made with intention, can lead to lasting results.
Allowing yourself to enjoy life’s little pleasures, like a homemade treat or a moment of calm while sipping tea, isn’t just a luxury—it’s an essential part of creating lasting wellness. It’s these moments of joy, balance, and mindful choice that contribute to feeling vibrant, energized, and truly at peace in our bodies.
So, the next time you feel the pull to restrict or cut out the things you love, remember that small, mindful indulgences can be just as nourishing to your well-being as eating all the “right” foods. Enjoy the journey. Trust the process. Your gut—and your overall health—will thank you.
Resources:
Van Strien, T. (2018). "Causes of emotional eating and matched treatment of obesity." In: Handbook of Behavior, Food, and Nutrition.
Katterman, S. N., et al. (2014). "The influence of mindfulness on eating behavior and weight loss: A review of the literature." Eating Behaviors, 15(2), 151-157.
Cryan, J. F., & Dinan, T. G. (2012). "Mind-altering microorganisms: The impact of the gut microbiota on brain and behavior." Nature Reviews Neuroscience, 13(10), 701-712.
Pressman, S. D., & Cohen, S. (2005). "Does positive affect influence health?" Psychological Bulletin, 131(6), 925-971.
Levitan, R. D., & Tollefson, G. D. (2007). "The impact of stress and relaxation on eating habits." Canadian Journal of Psychiatry, 52(6), 388-396.