Discover how a sensory diet can improve focus, reduce stress, and enhance overall well-being for adults. Learn effective strategies and techniques on Meri Sehat.

The Benefits Of Sensory Diet For Adults

A sensory diet consists of a customized plan of activities designed to give you the necessary sensory input to maintain focus and organization throughout the day.

Introduction

The concept of a &quot;sensory diet&quot; has become very popular lately. You would be especially aware of it if you are working with children in occupational therapy.&nbsp;

But, are you aware that it&rsquo;s also possible to use a sensory diet for weight loss? That&rsquo;s right; you don&rsquo;t have to be neurodivergent or on the spectrum to benefit from a sensory diet. And, believe it or not, a lot of us may already be incorporating aspects of a sensory diet into our eating habits without realizing it. 
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Understanding Sensory Diet For Weight Loss

The concept was originally developed by occupational therapists for children with sensory processing issues. They would incorporate specific activities that calm or alert the nervous system to help manage the sensory needs of the individual child at any given moment. 
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Now, the next question naturally would be: How can something meant to soothe or calm down a person, particularly a child, help you &ndash; an adult &ndash; to achieve weight loss? What&rsquo;s the connection?

<ul>
	<li>
	<h5>Regulating Emotional Eating</h5>
	</li>
</ul>

According to research, sensory integration techniques significantly reduce anxiety levels in adults, which can indirectly support better eating habits and weight management.<a href="#accordion">[1]</a>

If you struggle with emotional eating, like binge eating whenever you&rsquo;re anxious, then activities like deep pressure touch, rhythmic movement, or engaging with sensory-rich environments can soothe your nervous system and reduce this urge.

<ul>
	<li>
	<h5>Enhancing Mindfulness And Awareness</h5>
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</ul>

Sensory diet strategies often include mindfulness practices that increase your self-awareness. You get to know your body and emotions better. For instance, you become more attuned to hunger and satiety cues and, thus, can make more informed choices regarding when and what to eat.&nbsp;

A review of 19 studies found that mindfulness techniques can help with weight loss and improve eating habits linked to obesity. However, a point to note is that it also maintained the need for further studies to examine the efficacy of these interventions.<a href="#accordion">[2]</a>

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	<li>
	<h5>Reducing Sensory Overload</h5>
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</ul>

Many adults experience sensory overload in their daily lives, and you&rsquo;re no exception. The issue is that it leads to heightened stress and eventually unhealthy eating habits.&nbsp;

One study noted that natural environments and sensory-rich experiences can significantly decrease stress and improve overall well-being.<a href="#accordion">[3]</a> As such, activities like deep breathing, aromatherapy, or nature walks can effectively reduce sensory overload and related stress.

<ul>
	<li>
	<h5>Improving Sleep Quality</h5>
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</ul>

Good sleep is crucial for weight management. Good sleep helps balance hormones that control hunger and appetite, like ghrelin and leptin.

Research supports the idea that sensory interventions (e.g., using weighted blankets, engaging in calming routines before bed, or practicing gentle yoga) can enhance sleep quality, thereby supporting weight management.<a href="#accordion">[4]</a> 
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These include:

<ul>
	<li>
	Deep Pressure Activities: Involve applying firm, gentle pressure to the body
	</li>
</ul>

<ol>
	<li>Weighted blankets offer a sense of security and calm, reducing anxiety. You can use a weighted blanket for 20-30 minutes before bed to relax and prepare for restful sleep.</li>
	<li>Regular deep-tissue massages alleviate muscle tension and stress. Schedule a professional massage once a month or learn self-massage techniques for daily use.</li>
	<li>Compression clothing tends to be calming and grounding. Use compression socks or shirts during high-stress periods or when feeling overwhelmed.</li>
	<li>Certain yoga poses, like the child&rsquo;s pose or lying flat with weights on the body, have a calming effect. Incorporate a 15-minute yoga routine focusing on deep-pressure poses into your daily schedule. 
	&nbsp;</li>
</ol>

<ul>
	<li>
	Movement-Based Activities:&nbsp;Rhythmic, repetitive movements like walking, swimming, or dancing that promote physical activity
	</li>
</ul>

<ol>
	<li>
	Regular walking can be meditative, reduce stress, and promote physical health. Aim for a 30-minute walk daily, preferably in a park or natural setting, to maximize sensory benefits.
	</li>
	<li>Dancing to your favorite music can be a fun and effective way to incorporate movement into your routine. Join a dance class or simply dance your heart out at home for 20 minutes a few times a week.</li>
	<li>Swimming offers full-body rhythmic movement and the sensation of water can be therapeutic. Opt for water aerobics classes twice a week.</li>
	<li>Cycling can be both invigorating and calming. Join a group or use a stationary bike at home to ride regularly. 
	&nbsp;</li>
</ol>

<ul>
	<li>
	Mindfulness And Relaxation Techniques:&nbsp;Practices such as deep breathing exercises, progressive muscle relaxation, and meditation to enhance body awareness and emotional regulation
	</li>
</ul>

<ol>
	<li>
	Deep breathing helps calm the nervous system. Practice deep breathing exercises for 5 minutes, three times a day, or whenever you feel stressed.
	</li>
	<li>Progressive muscle relaxation involves tensing and then slowly relaxing each muscle group. Spend 10 minutes before bed practicing to improve sleep quality.</li>
	<li>Meditation increases mindfulness and body awareness. Use a guided meditation app every morning for a 10-minute session.</li>
	<li>Visualization involves imagining a calming scene or successful outcome to reduce anxiety and stress. Spend a few minutes visualizing a peaceful place or your goals before meals to promote mindful eating. 
	&nbsp;</li>
</ol>

<ul>
	<li>
	Sensory Environments:&nbsp;Calming environments with elements like soft lighting, soothing music, or pleasant scents
	</li>
</ul>

<ol>
	<li>
	Use warm lights or natural lighting during meals.
	</li>
	<li>Listen to a playlist of relaxing music while working.</li>
	<li>Use a diffuser with calming essential oils (e.g., lavender, chamomile, or bergamot) in your living space.</li>
	<li>Take a walk in a park or natural area for at least 20 minutes daily.</li>
	<li>Use a fidget spinner or stress ball during work breaks or while watching TV. 
	&nbsp;</li>
</ol>

Here&rsquo;s a secret: our relationship with food is already under the influence of these sensory diets. Don&rsquo;t believe it? Read on!

<ul>
	<li>
	<h5>Food Preferences And Textures</h5>
	</li>
</ul>

Think back to all the times you were craving crunchy snacks like carrots, apples, or nuts. Or maybe the time you enjoyed, really savored, the smooth and creamy textures of yogurt, smoothies, or mashed potatoes. They&rsquo;re your comfort foods for a reason. They&rsquo;ve proved to be soothing and even satisfying, as they reduce your desire to overeat or snack on less healthy options.

<ul>
	<li>
	<h5>Aromas And Smells</h5>
	</li>
</ul>

The scent of certain foods can evoke emotions and memories, enhancing meal satisfaction. Scents like freshly baked bread can evoke comfort, while citrus aromas can be invigorating. Moreover, using herbs and spices like basil, mint, or cinnamon can make meals more enjoyable without the need for excessive portions that would only add excessive calories.

<ul>
	<li>
	<h5>Visual Appeal And Presentation</h5>
	</li>
</ul>

A variety of colors on a plate not only offers nutritional benefits but also engages our senses, making healthy eating a more calming experience. Similarly, neatly arranged portions on smaller plates can make meals look more abundant and help control portion sizes. It&rsquo;s all making sense now, doesn&rsquo;t it, why a rainbow of fruits and vegetables in small portions always appear appealing. It deals with our anxious and all-over-the-place thoughts and emotions as we navigate through life.

<ul>
	<li>
	<h5>Temperature And Consistency</h5>
	</li>
</ul>

&ldquo;Khanay kay baad ek cup garam chai hojae?&rdquo;&nbsp;

Or pairing a hot soup with a cool salad when dining out.

Yes, please.&nbsp;

But what about calories or your gastro health? Sometimes, there&rsquo;s no need to overthink certain things; sometimes, it&rsquo;s just your body signaling you to fulfill its different sensory needs.&nbsp;

In a way, mindful eating practices are simply based on this notion of paying attention to sensory experiences while eating, such as sound, aroma, texture, and flavor. By taking time to appreciate each bite and eating slowly, you can enhance your eating experiences, recognize fullness cues, and manage stressful and emotional eating, which are all key components of a successful weight management strategy. 
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Conclusion

Sensory activities not only help in reducing stress and emotional eating but also promote mindfulness, better sleep, and overall well-being. By tailoring these sensory experiences to your individual needs, you can find effective and enjoyable ways to support your weight management journey.&nbsp; 
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Key Points

<ul>
	<li>A sensory diet is a tailored activity plan to provide necessary sensory input for focus and organization.</li>
	<li>A sensory diet for adults is a holistic approach to weight management that addresses emotional regulation, mindfulness, stress reduction, and sleep improvement.</li>
	<li>Techniques such as muscle relaxation and meditation increase awareness of hunger and fullness cues.</li>
	<li>Sensory activities like using weighted blankets improve sleep, aiding hormone regulation.</li>
	<li>Creating environments with soft lighting, soothing music, or pleasant scents to promote healthier eating behaviors.</li>
</ul>

[1] Kandlur NR, Fernandes AC, Gerard SR, Rajiv S, Quadros S. Sensory modulation interventions for adults with mental illness: A scoping review. Hong Kong J Occup Ther. 2023;36(2):57-68. doi:10.1177/15691861231204896

[2] Meditation for weight loss: Research and more. Medical News Today. Accessed May 24, 2024.

[3] Hunter MR, Gillespie BW, Chen SY-P. Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers. March 15, 2019. Accessed May 24, 2024.

[4] Thepsatitporn S, Rujiganjanarat K, Makmee P. Relaxation and sleep quality in rotating shift workers: JMDH. Journal of Multidisciplinary Healthcare. March 29, 2024. Accessed May 24, 2024.

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