Diet & Meditation

, ,

by Susan Kapatoes, MHA, CPC

The purpose of this blog is to provide some basic information regarding nutrition and meditation, and why it is important to get these two into proper alignment. The foods that you are eating on a daily basis will influence your ability to meditate effectively, so you’ll want to be mindful of your diet as you begin to experiment with meditative techniques.

Before we get into the dietary aspects, I would like to provide a tidbit of background about myself as I have always been interested in the world of nutrition starting from a very young age. When I was about 6 or 7 years old, I loved to eat cold cereal. We had, at any given moment, twelve boxes on hand. We had the unsweetened versions such as Cheerios and Cornflakes, but I usually preferred the pre-sweetened kinds as these simply tasted better.

As I ate my cereal, I would barricade myself with at least six other boxes of cold cereal, placing them in front of my bowl with their nutrition labels facing me. This way, I could read and study the labels as I enjoyed my breakfast. Back then, I didn’t know the meaning of carbohydrates, protein, fat, or calories, but I was fascinated with the percentages and intently compared each box against the other.

Thus began my interest in the wellness arena. Today, I hold a Bachelor’s Degree in Nutrition. But now I prefer hot cereal over cold. Insert smile.

What Is Meditation?

Meditation is a self-directed practice for relaxing the body and calming the mind. Most meditative techniques have come to the West from Eastern practices in India, China, and Japan. It has a long history of use for promoting physical relaxation, improving emotional composure, coping with illness, and enhancing overall health and well-being.

There are many types of meditation, but most have four elements in common: a quiet location; a comfortable posture (sitting, lying down, or walking); a focus of attention (the sensations of the breath or a chosen word or set of words); and a mindful attitude (letting distractions come and go naturally without judging them).

Your Dietary Habits

As you begin to meditate, it will be important that you become aware of the foods that you are consuming on a daily basis because the quality of your dietary intake will have an influence upon your meditative experience. Feeding your body a nourishing diet is a key for success because this will give your system a steady stream of energy along with all the vitamins and minerals it needs to obtain optimal health.

If you consistently suffer from blood sugar high’s and low’s on a day to day basis, you will have greater difficulty getting into the meditative state and holding it there for an extended period of time. Ideally, you want to be able to ‘get into the zone’ as easily as possible and maintain that state of mind as you progress through your session.

If you experience a blood sugar crash mid-way through, your body will pull you away from that meditative state and take you out of the zone. With this being said, here are some health-giving tips that will help to keep your mind in that reflective focus. After reading this blog, you will have a better idea of how to eat right in order to experience the best meditation results.

Importance of Carbohydrates

Eating the right type of carbohydrates can not only boost your health, they can help you to concentrate and meditate more efficiently. According to the American Diabetes Association, carbohydrates are the main source of energy for our body. We also intake energy in the form of protein and fats. For this discussion, we will be spotlighting our attention on carbohydrates.

Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen and oxygen. Carbohydrates are important for many functions within our body, including brain performance and blood sugar optimization.

Through research that has been performed over the years, it has been discovered that not all carbohydrates are created equally. Choosing the right kind of carbs to consume in your diet will have a beneficial impact upon your meditative experience.

Carbs: Good vs. Bad

In general, there are two types of carbohydrates that we consume in our diet: unprocessed (good) and processed (good). The processed or simple carbs are found in candy, soda and syrups. These foods are made with refined sugars and typically do not have vitamins, minerals or fiber. This is why they are frequently called “empty calories.”

The unprocessed or complex carbs are often found in starchy foods such as beans, peas, potatoes, corn, and whole-grain breads and cereal. These carbs get absorbed more slowly into our systems, avoiding spikes in blood sugar levels, thereby providing a more sustained energy level.

Processed carbs, on the other hand, cause bursts of energy much more quickly than complex carbs because of the quicker rate at which they are digested and absorbed. The processed carbs can lead to spikes in blood sugar levels causing “sugar highs” which in turn can also cause “sugar lows.”

Common Sources of Unprocessed Carbs:

  • Whole Grains
  • Fruits & Vegetables
  • Nuts & Seeds
  • Beans & Legumes
  • Meat, Poultry, Seafood

Common Sources of Processed Carbs:

  • White Bread & Pasta
  • Soda & Syrups
  • Donuts & Pastry
  • Candy & Sweets
  • White Rice

Maintaining Homeostasis

If you eat two donuts and drink a can of soda at the same time, you will experience a temporary boost of energy. This is due to the insulin rapidly taking the sugar from your blood stream and bringing it into the cells so the sugar can be used as energy. But, as that sugar is removed from the blood stream, you’ll then suffer from a significant blood glucose crash, which will probably leave you ravenous, irritable, and very unable to concentrate.

The above explanation is a simplified version of how refined sugar is assimilated in your physical body, but it gives you an idea of how simple carbohydrates, such as white sugar, can influence your mood due to the way they are metabolized in the body. This is why it is important that you are not over consuming refined or processed carbohydrates, especially right before you begin a meditation.

It is best to focus on getting primarily unprocessed carbs in your diet, including whole grains, vegetables, fruits, and beans. These types of carbs will aid the body in maintaining an environment of homeostasis which is defined as the stable state of an organism. Natural, wholesome foods provide a healthy source of fuel for the body, and they also contain a bounty of essential nutrients.

Light Meals Beforehand

There is a reason why meditation teachers and seasoned practitioners recommend waiting 1 to 2 hours after eating a meal to begin a meditation. This general rule has to do with the digestive process. If you try to meditate immediately after eating, you might feel sluggish and struggle to stay awake because the body streams more blood to the digestive system, and the brain releases serotonin that causes drowsiness.

Eating a large, heavy meal before meditating might be the most significant blunder that you could make as you settle into a comfortable position to begin your meditation. You want to make sure that you are feeling content, but not over satiated as this could cause lethargy.  If you are going to eat within 60 minutes of doing your meditation, keep it to small portions that contains around 300 calories which is more like a snack. Fresh fruit, a handful of almonds, or drinking a nutritious smoothie are all healthy choices.

If you want to meditate after eating a full meal such as lunch or dinner, it is recommended to wait at least two hours. If you want to meditate most sincerely, it is advisable to meditate on an empty stomach. But if you are pinched with hunger, you may consume something very light such as a glass of juice or water, otherwise your hunger will disturb your meditation.

Closing Thoughts

Meditation is part of a collective health and wellness program which includes taking care of your physical body and nourishing a strong mind. By eating right, you can maintain better concentration throughout your meditations.

Consider meditation as exercise for the mind, the same way that a jog or a session of yoga can help to strengthen your body. If you think about what you eat before you meditate the same way that you think about what you eat before you do physical exercise, you will be in good shape.

For overall well-being, it is best to choose wholesome and healthy foods that comprise the majority of your diet. Incorporating meditation into your daily life, even if it is just for five minutes a day, will cultivate centeredness and mental equanimity. By aligning these two elements, proper nutrition and meditation, you will experience a more consistent state of health and balance.