Eating quickly: a bad habit

Who hasn’t had to eat a sandwich on the fly before taking a train? Who has not happened to eat during the lunch break in front of a PC or to eat in a hurry to run elsewhere? Who hasn’t happened to eat standing up?

Our life has become hectic and we adapt our rhythms to it, also changing our habits. Unfortunately, however, these changes are not always positive.

Eating fast is one of those bad habits that we should try to correct.

What are the consequences for those who always eat in a hurry? What are the benefits of eating slowly?

Why eating fast is bad for you

The bad habit of eating quickly brings with it several risks and makes us overeat. Here are some issues you might encounter:

Chewing slowly: the benefits

Anxiety and tension are definitely not our winning weapon to eat calmly.

Changing our behavioral lifestyle at the table therefore becomes important for the prevention of digestive disorders and the well-being of our health. How can we benefit from this?

Here are some of the benefits of eating more calmly:

  • improves digestion;
  • keeps weight under control (our brain needs about 20 minutes to receive the information sent by the stomach and intestines related to the feeling of satiety);
  • increases the feeling of satiety, avoiding making us overeat;
  • strengthens the gums: prolonged chewing and saliva massage the gums and fight bacteria;
  • facilitates digestive function thanks to increased saliva production;
  • promotes the assimilation of nutrients;
  • helps control postprandial fullness by reducing the absorption of carbohydrates and fats;
  • reduces thirst during meals to the benefit of the digestive process. Yes, the water you drink while eating dilutes the gastric juices and slows down the digestive process;
  • counteracts swollen belly (caused by excess gastrointestinal gas);
  • reduces anxiety and stress;
  • prevents reflux, metabolic syndrome and related disorders.

Eat slowly: tips to learn how to do it

How can we change our habits? How to avoid making the usual mistakes? The pros and cons above should already be an incentive.

Since the digestive process requires energy, even after a quick sandwich, our organism will perform the same functions. Obviously the whole process will be more tiring, as the foods will not have been chewed properly but mostly swallowed voraciously. It will therefore take more energy and a greater blood supply to manage the entire process. All this will inevitably bring a sense of post-prandial heaviness, fatigue and sleep.

Let’s see what we can do concretely every day to improve the way we eat and chew.

First of all, we can give ourselves some time to eat seated.

Eat 5 meals a day so as to avoid binges to reduce languor: breakfast, lunch, dinner and 2 snacks. All meals will require the right amount of time to be consumed. Understandably, snacks will be quicker than main meals.

Let us remember that we must chew calmly and for a long time. To do this we could help ourselves with some tricks, perhaps leaving the cutlery between one bite and another, making smaller bites, chewing at least thirty times.

Alternatively we can use chopsticks, or eat with the other hand, converse between forkfuls and better savor foods to slow down the hectic pace while eating. The ideal would be to finish eating before feeling too full. Avoid the use of technology and dedicate yourself completely to meal times.

We use these small rules even when we are with our family and our children, it will also be important for them to learn that proper nutrition also means eating without haste.

The basic rules of a healthy and balanced diet will certainly help us. During snacks you can eat a yogurt, fresh or dried fruit.

It would be preferable to bring lunch from home to eat better. The quality of the food is important. When we have to dine out, choose a healthy cuisine, preferring simple and light dishes.

Practicing sports or in any case a not too sedentary life. Movement reduces the sense of appetite and allows us to enjoy our meals more calmly.

It is good to remember that the digestive process begins in the mouth and that chewing properly facilitates the digestive process. Eating in a hurry as we said makes it harder to digest. When the tips mentioned above are not enough, you can resort to remedies such as Citrosodine in sachets, a calcium-based dietary supplement that contributes to the normal function of digestive enzymes.

In case of doubt and in case of diagnosis of particular pathologies, eating disorders, pregnancy or breastfeeding, it is essential to contact your nutritionist or doctor.

Supplements, we would like to reiterate, are not intended as a substitute for a healthy and active life or a balanced diet, and it is always advisable to read the warnings.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

Leave a Reply

Your email address will not be published. Required fields are marked *