Regular Sit-Down Dinners With Your Loved Ones Have Some Major Wellness Benefits

The concept of the family dinner is relatively new in American culture. Before the 18^th century, families would eat in shifts. Not only because dining room tables as we know them today didn't exist, but neither did the space and time for such a luxury. By the 19^th century, more families started having the necessary room for a sit-down dinner, and as the middle of the 20^th century rolled around, sit-down family dinners — especially the ones we see in Norman Rockwell paintings — officially became part of the American landscape.

Although sit-down dinners were initially regarded as a place to catch up and talk about your day with your loved ones, the mental health benefits go beyond just spending time with each other. "We don't need studies to know that gathering as a family in a positive atmosphere is good for us," dietitian Maryann Jacobsen told WebMD. "It brings us together, promotes closeness, and shows kids that food matters."

As the great chef and author Anthony Bourdain said, "The perfect meal, or the best meals, occur in a context that frequently has very little to do with the food itself," and it's true. A meal may be spectacular, but it's the company, the conversation, and the memories born from it that make a meal what it is. Even if you don't realize it at the moment, every sit-down dinner you have with your loved ones is positively contributing to your mental health. 

When sitting down to dinner with people you love, the conversation is rarely shallow. It tends to be a deep dive into feelings and emotions, because it's a safe space of mutual respect. It's not just a cozy place of warm fuzzies, but one in which everyone knows they're surrounded by people who have their back and those who will always go to bat for them. Knowing this doesn't just encourage feelings of security, but also gives people the freedom to talk about things that they may find embarrassing, awkward, or taboo. It can be a time and a place to address subjects that might need unpacking. 

According to a 2015 study published in Canadian Family Physician, adolescents who participate in family meals are less likely to suffer from disordered eating, substance use, depression and anxiety, and suicidal ideation. The researchers also found that sit-down dinners were linked to increased self-esteem and success, academically and socially. When people feel the support that comes from having a meal with loved ones, they're inherently more likely to stay away from risky behavior. So while you may not think your dinnertime tête-à-tête with your nearest and dearest is going to have a lasting impact, think again. Everyone at that table benefits in their own way, and you're all better for it.

Stress is a worldwide issue. According to The American Institute of Stress, 55% of Americans report being stressed in their waking hours and 35% of the world population reports the same. The effects stress can have on the body are detrimental, ranging anywhere from body aches and mental disorders to heart disease. While there are many ways to deal with stress, one easy way is a sit-down dinner with loved ones.

"Sharing meals with others is a great way to reduce stress, boost self-esteem, and improve social connection, particularly for kids," associate director of preventive cardiology Erin Michos, M.D, M.H.S told American Heart Association. "Chronic, constant stress can also increase your lifetime risk of heart disease and stroke, so it is important for people to find ways to reduce and manage stress as much as possible, as soon as possible." It's also worth noting that the number one killer of women in the U.S. is cardiovascular disease, with one in three deaths every year. Heart disease is considered one of the three top "silent killers" for women due to the lack of awareness surrounding it.

As much as our loved ones can sometimes be annoying or even straight-up aggravating, our connectedness to them is paramount to our wellness. Because of this, making time for regular sit-down dinners is something to consider. It doesn't need to be every night, but a few times a month can be beneficial.