The hidden health secrets of eating slowly and quietly

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The hidden health secrets of eating slowly and quietly


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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 profound impact on your health.

In fact, the speed at which you eat affects your life, which includes everything from digestion and satiety to body weight management and your 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.

These are all the things that have been verified in this article on scientific grounds.

Easier to digest food



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

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

“Chewing your food more 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 set time for how long a bite should be chewed.

Experts suggest that rather than focusing on the number of bites, it is more important that the food reaches the stomach and is soft and chewy enough to be easily digested.

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

“This causes you to chew your food too quickly and you swallow more air, which results in bloating.”



Weight gain issues

Digestive issues 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 increases the time food stays in your mouth. This increases the signals that trigger the release of hormones needed to start the digestive process,” she says.

“It takes the brain a while to release the hormones that tell you you’re full,” she says. People who eat too quickly actually eat more than they need because their bodies don't have time to signal that they're full.

The result is that you eat more calories, which are converted into fat stored in the body.

Health risks

Eating too quickly can worsen digestive problems such as acid reflux and gastritis.

Additionally, people with reflux may find their symptoms worse if they eat too quickly.

According to Hasegawa, "Another important thing is that when food reaches the intestines in large pieces, it can upset 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.



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 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 your food well. Doing so will naturally slow down your 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 fast 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.”

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