The Hidden Health Secrets of Eating Slowly and Quietly

 

In this era of fast-paced and hectic life, if someone is seen eating slowly, people around them not only look at them strangely but also call them very lazy. But they do not know that the real benefit lies with that person because, according to scientific research, eating slowly and thoughtfully has a big impact on your health.

The speed at which you eat affects your life. These include everything from digestion and satiety to body weight management and overall health.

 

You must have also learned some principles of eating from your elders, which include chewing food thoroughly, eating with an appetite, eating with your mouth closed without making a sound, not talking at the table, and eating silently.

 

All of these have been verified in this article on scientific grounds.

 

Easy to Digest Food

 

Livia Hasegawa is a nutritionist at the University of Sao Paulo in Brazil.

 

“Eating slowly breaks down food into smaller pieces, which makes it easier to digest,” she says. “I always remind my patients of this simple fact that the stomach doesn’t have teeth. So, digestion becomes slower and less efficient when food reaches the stomach in large pieces.”

 

“Chewing food increases the production of digestive enzymes in your saliva, which helps your body absorb nutrients better,” she says.

 

If food isn’t chewed properly, the stomach has to work harder, which can lead to bloating and slow digestion.

 

“This is why some people feel bloated and lethargic for hours after eating,” says Hasegawa.

 

However, there is no time limit for how long to chew a bite.

 

Experts suggest that more important than focusing on the number of bites you chew is when food reaches the stomach. It should be soft, and its volume should be large enough to be easily digested.

  

“Watching TV, using the phone, or talking while eating affects your ability to chew your food,” says Hasegawa.

“This makes you chew your food too fast and swallow more air, which results in bloating.”

Weight Gain Issues

 

Digestive problems can also lead to weight gain.

 

Sander Kristen is the director of the Division of Nutritional Sciences. She is the Schleifer Family Professor at Cornell University in New York.

 

“Eating quickly is more energy intensive. As a result, we consume more calories per minute. Research shows that when you eat quickly, you easily eat more food,” she says.

 

“Eating slowly makes food stay in your mouth longer. This increases the signals that trigger the release of hormones that start the digestive process,” she says.

 

“It takes the brain a minute or two to release the hormones that tell you you’re full,” she says. People who eat too quickly eat more than they need because their bodies don't have time to signal them, they are full. So, they eat more calories which are stored as fat in the body.

 

Health Risks

 

Eating too fast can worsen digestive issues such as acid reflux and gastritis.

 

In addition, people with reflux may experience symptoms that worsen if they eat too quickly.

 

Hasegawa says, “Another important thing is that when food reaches the intestines in large pieces, it can disrupt the balance of gut bacteria, which affects the entire digestive system.”

 

She says that if this habit continues, it can lead to obesity.

 

You are at high risk of gaining weight, especially if you already have some unhealthy habits in your lifestyle.

 

Because of this, your risk of complications related to metabolism may increase.

These include type 2 diabetes, fatty liver disease, heart disease, high blood pressure, and certain types of cancer such as colorectal, breast, and pancreatic cancer.

 

Better Eating Habits

 

For those, looking to develop better eating habits, Hasegawa's first tip is to put your spoon or fork down while eating.

 

"Don't hold your spoon or fork in your hand while eating," she says. "Because you might not even realize it and end up eating more."

 

"The simple act of putting your spoon down on the table and then picking it up to eat will help to slow down your eating," she says.

 

"So, use your spoon. Take one bite. Then put the spoon aside before taking the next bite."

 

Hasegawa also recommends chewing your food until it's like a pulp.

 

"When food becomes a pulp, it's a sign that you're chewing food well. Doing so will naturally slow down you're eating."

 

Another thing to consider is avoiding distractions while eating.

 

Eating while watching TV or using your mobile phone can make you forget how much and how quickly you are eating, in such a situation, eating mindfully can help you avoid this.

 

“Try not to talk too much while eating,” says Hasegawa.

 

“Chatting can also distract you and make you eat more quickly without realizing it.”

 

“So, eating with less conversation will help you focus more on your food.”

 

 For more Interesting Articles click the Link: Health Care