Research Suggests Mindfulness Could Improve Compliance with the DASH Diet

A recent study suggests that practising mindfulness could potentially aid in sticking to the DASH (Dietary Approaches to Stop Hypertension) diet.

Adhering to a new diet plan can often be challenging, however, certain disciplines and habits could assist in the process.

The study, published in JAMA Network Open last month, revealed that mindfulness practice can enhance adherence to the DASH diet, which is renowned for its potential to reduce high blood pressure.

Participants did not only develop their self-awareness but also improved their adherence to the healthy eating pattern recommended by DASH, as reported by the study author Eric B. Loucks, PhD, an associate professor and director at Brown University, to Health.

The research team, led by Loucks, utilised the Mindfulness-Based Blood Pressure Reduction (MB-BP) programme for the study. Prior research has validated the efficacy of this programme in decreasing systolic blood pressure.

Maryanna D. Klatt, PhD, director of the Center for Integrative Medicine and a mindfulness educator at The Ohio State University College of Medicine noted to Health that this research has immediate implications for raising public awareness regarding manageable risk factors for hypertension.

Loucks' MB-BP programme endorses a blend of techniques including emotional regulation, yoga, self-awareness, and attention control.

The emphasis is on instructing the use of these tools specifically to lower blood pressure. Its underlying concept is derived from Mindfulness-Based Stress Reduction (MBSR), a universally validated mindfulness method to achieve specified objectives.

The impact of mindfulness on the successful implementation of the DASH diet is explored in the subsequent sections, along with some tips for incorporating mindfulness in everyday routines.

The study by Loucks primarily concentrated on the role of mindfulness education and practice in following the DASH diet and reducing high blood pressure.

The study included 99 participants who took part in an orientation, attended eight 2.5-hour group sessions weekly, and took part in a one-day retreat, making it a total of 10 training sessions. Individualised education about hypertension, support for behavioural change, and knowledge about mindful eating for hypertension were provided to each participant.

Participants were encouraged to practice mindfulness techniques for 45 minutes daily, six days a week at home. On the other hand, the control group received only educational resources on controlling blood pressure.

All trial participants were trained in using a home blood-pressure monitor and were provided with information on local primary care doctors. All had high blood pressure at the outset of the trial and none of them practiced meditation more than once weekly.

Research effectiveness was measured through two parameters: a Multidimensional Assessment of Interoceptive Awareness (MAIA) questionnaire and a DASH dietary adherence score.

The MAIA uses a 0–5 scale to assess mind-body awareness, while the DASH dietary adherence score, ranging between 0–11, measures how successfully participants adhered to the diet.

Six months into the study, those in the mindfulness training programme demonstrated a 0.71-point increase in MAIA scores and a median DASH dietary adherence score increase of 0.34. In contrast, the control group experienced a median DASH adherence score decrease of 0.04.

Loucks intends to investigate if the MB-BP programme can preserve its efficacy with a reduced number of sessions or a shorter duration, its applicability in real-world scenarios, and its potential coverage by insurance companies.

Many individuals base their eating habits on environmental and emotional triggers rather than hunger or satiety signals, according to Michelle May, MD, a retired doctor and mindful eating educator based in Phoenix, AZ.

The triggers might include food advertisements or eating-associated situations like movie theaters, baseball games, or holidays, or emotional triggers like stress, loneliness, or even positive emotions, May explained.

She added, "Mindfulness aids in altering automatic, mindless, reactive behaviors because being present enables the individual to consciously choose their reactions."

As mentioned by Loucks, there are three areas where mindfulness proves effective in changing dietary habits.

Mindful eating might vary between individuals.

When aiming to follow the DASH diet, one might concentrate on mindful decisions about food content while another individual trying to control portion sizes might focus on eating less.

Lower sodium and saturated fat intake are key aspects of the DASH diet. If you aim to intentionally decrease your intake, you can use mindfulness strategies to decrease the quantity of salt added to meals or be more mindful when selecting ingredients low in saturated fat.

In addition to learning mindfulness tools, it matters how often or how long you practice them, too.

According to Loucks, you’ll probably get better results the longer you practice but you’ve got to find the right amount of time that works for you.

“It comes down to awareness, compassion, and willingness to adopt the change you desire,” added Klatt.

Mindfulness is effective if you incorporate it into your daily life—even in small, but significant ways.

Klatt concluded: “These small ways can add up to very big changes in the way we approach our days.”