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Join Dr. Matthew Wittwer from By Design Chiropractic as he discusses the powerful connection between what we eat and how we feel. While treating patients for pain and discomfort, Dr. Wittwer has observed how inflammation, low energy, and poor sleep often link back to daily dietary habits.
In this episode, he shares practical insights on mindful eating and small, sustainable changes that can make a big difference in your overall health and wellness. Perfect for anyone looking to improve their diet without overwhelming restrictions.
Hey there, this is Doctor Matthew Wittwer from By Design Chiropractic here in Ponderay, Idaho. Thanks for tuning in today.
You know, I spend a lot of my day helping people with neck pain, back pain, headaches, all that good stuff. But here’s what I’ve noticed over the years. A lot of folks come in and they’re dealing with inflammation, low energy, they’re not sleeping well, and when we start talking about their daily habits, diet comes up pretty quick.
Now, I’m not a nutritionist, but as a chiropractor, I see the body as this connected system. And what you put into your body absolutely affects how you feel and how you heal. So today I want to talk about mindful eating. Not some crazy diet plan, just small, practical changes that can make a real difference in how you feel day to day.
Here’s the thing. Most of us eat on autopilot. We’re in the car, we’re at our desk, we’re staring at our phones. We’re not actually paying attention to what we’re eating or how much. And that disconnect can lead to overeating, poor food choices, digestive issues, you name it.
So let me give you a few simple strategies that I share with patients all the time.
First one. Slow down. I mean really slow down. It takes about twenty minutes for your brain to get the signal that your stomach is full. If you’re inhaling your meal in five minutes, you’re probably eating way more than you need. Try putting your fork down between bites. Chew your food thoroughly. Have a conversation. Give your body time to catch up with what’s happening.
Second thing. Start paying attention to portion sizes. And I’m not saying you need to weigh everything or count every calorie. But just be aware. Use smaller plates. That’s an easy one. It tricks your brain into thinking you’re eating more. Serve yourself a reasonable portion and then wait ten minutes before you go back for seconds. A lot of times, you’ll realize you’re actually satisfied.
Third. Add more whole foods. I know that sounds basic, but it works. The more vegetables, fruits, lean proteins, and whole grains you eat, the better you’re going to feel. These foods give your body the nutrients it needs to function, to reduce inflammation, to heal. And they fill you up without all the junk that processed foods are loaded with.
Here’s a challenge for you. This week, try adding one extra serving of vegetables to your dinner. Just one. Maybe it’s a side salad, maybe it’s some roasted broccoli. Start small. Build the habit.
And here’s another big one. Drink more water. I can’t tell you how many people walk around dehydrated and don’t even realize it. Sometimes when you think you’re hungry, you’re actually just thirsty. Try drinking a glass of water before your meals. It helps with digestion and it can keep you from overeating.
Now, one more thing I want to mention. Pay attention to how food makes you feel. Not just in the moment, but an hour later, two hours later. If you’re dragging after lunch or your stomach is upset or you’ve got brain fog, that’s your body telling you something. Start connecting the dots. What did you eat? How did you feel? That awareness alone can help you make better choices.
Look, I get it. Life is busy. It’s hard to eat perfectly all the time. And that’s okay. I’m not asking you to be perfect. I’m just encouraging you to be more intentional. Small changes add up. And when you start feeling better, moving better, sleeping better, it’s worth it.
Now, if you’re dealing with chronic pain, headaches, or you just don’t feel like yourself, come see us at By Design Chiropractic. A lot of times, pain and discomfort are connected to lifestyle factors, including what you’re eating. We take a whole body approach, and we’ll work with you to figure out what’s going on and how we can help.
Alright, that’s it for today. Thanks so much for listening. If you found this helpful, share it with a friend. And if you want to schedule an appointment or just have questions, give us a call. We’re here in Ponderay, and we’d love to help you feel your best.
Take care, and we’ll talk soon.
