In an ideal world, lunch would never feel rushed and it would be a chance to sit down to a leisurely, health-forward meal away from the computer. Unless you’re living abroad, there’s a good chance your lunches look nothing like this. If you’re working, you may scarf down a quick sandwich, salad or protein bar in front of your computer. If you’re a parent, lunch may be bites of unfinished PB&J and Goldfish crackers.
If you can relate, it’s time to reclaim your lunch break. Use the below tips from top functional medicine doctor and two-time best-selling author Dr. Amy Myers, MD, to restructure your mid-day meal. It just may end up being the healthiest part of your day.
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The Worst Lunchtime Habit Many People Make
According to Dr. Myers, there’s one lunchtime habit that’s both so common and detrimental to health that she’s advocating for an end to it, full stop: Skipping their mid-day meal altogether or rushing through it. “Many people are so busy with work, errands or other family obligations that they either forget to eat altogether or rush through their meals without giving their body the time it needs to properly digest food,” she says.
If you only have a one-hour break during the work day for lunch (and even shorter for most shift workers), there is a temptation to use it to run errands or keep working. According to a 2023 survey, 48% of people who took the survey reported skipping lunch at least once a week. The survey also found that while 29% of people block off their calendar for lunch, 62% of people use it to do activities other than eat.
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What’s the big deal about skipping lunch? “Skipping lunch regularly can lead to blood sugar imbalances, adrenal dysfunction and increased stress on the body,” Dr. Myers says. “It puts you in a state of prolonged fasting, which can slow metabolism, trigger cravings for unhealthy foods later in the day and even contribute to hormone imbalances.”
Dr. Myers explains that rushing through lunch—such as eating while driving or scarfing down a meal at your desk—can also be detrimental to health. “Eating too fast can cause digestive issues such as bloating, indigestion and poor nutrient absorption,” she noted. ”When you fail to chew your food properly, your body struggles to break it down, leading to inflammation in the gut which can eventually cause leaky gut or autoimmune disease.”
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How to Use Your Lunch Break to Support Your Health
How does a leading functional medicine doctor recommend using your lunch break to support your health as much as possible? “Instead of skipping meals or rushing through them, prioritize a mindful, nourishing lunch at a consistent time each day,” Dr. Myers advised, adding that this means sitting down away from distractions and focusing on your food.
To ensure your food will be digested properly and to avoid the gastrointestinal problems and inflammation eating too fast can cause, Dr. Myers recommends taking deep breaths before eating, chewing your food slowly and allowing your body to properly process each bite.
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When you take the time to eat a nutrient-rich meal, your whole body will benefit. “Taking the time to eat a balanced lunch supports stable blood sugar levels, reduces stress on your adrenal glands and enhances digestion and nutrient absorption,” Dr. Myers says. “Eating slowly allows your brain and gut to communicate properly, which helps you feel full and satisfied without overeating. Plus, a steady source of nourishment throughout the day prevents energy crashes and supports optimal brain function, metabolism and gut health.“
Instead of ignoring the hunger cues your body is giving you in an effort to be more productive, Dr. Myers says to listen to your body. “If you struggle with eating too quickly, try putting your fork down between bites, taking deep breaths or even setting a timer to slow down. Your digestion, energy and overall well-being will thank you!” she says.
Breakfast, lunch and dinner are all important opportunities to nourish your body. Instead of rushing through these meals, relish them. Your physical and mental health will both benefit.
Up Next:
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Sources
- Dr. Amy Myers, MD, functional medicine doctor and author of The Autoimmnue Solution
- “New Survey Shows Many Workers Aren’t Taking a Lunch Break.” Forbes.
- “Effect of lunch with different calorie and nutrient balances on dinner-induced postprandial glucose variability.” Nutrition & Metabolism.
- “The effects of skipping a meal on daily energy intake and diet quality.” Public Health Nutrition.
- “Fast Eating Speed Increases the Risk of Endoscopic Erosive Gastritis in Korean Adults.” Korean Journal of Family Medicine.
