Slow down for better health: How mindful eating benefits you
Eat slowly, take your time, sit comfortably... our moms and grandmothers would endlessly repeat. As usual, they were right. Today, nutritionists have substantial evidence showing that eating meals quickly can actually harm us.
Breakfast on the go because time is running out. Lunch at work, often at the desk. Dinner in front of the TV. If your meals look like this, it's time to work on it. In today's fast-paced world, it's not easy to slow down. However, it's worth doing so, simply for your health and the benefit of your figure.
What are the risks of eating meals quickly?
Eating in a hurry is a habit that can lead to numerous health issues. Studies show that "quick" meals negatively impact metabolism and can lead to elevated blood sugar levels and increased levels of "bad" LDL cholesterol.
Quick doesn't necessarily mean less. This method of eating often results in overeating because signals of fullness take time to reach the brain. As a result, we may eat significantly more than our body needs before we feel full. This can lead to extra weight and difficulties in losing it. Moreover, when we eat quickly and swallow large bites, we don't chew them thoroughly. This contributes to weight gain, as enzymes responsible for digestion have a harder task, potentially disrupting the process.
It aids digestion
Studies show that eating slowly promotes better digestion. When we eat at a leisurely pace, we give the digestive system time to properly process the food. This, in turn, reduces the risk of gastrointestinal problems like bloating or heartburn. It also helps us better control portion sizes, which is crucial for maintaining a healthy weight. In a rush, we often turn to unhealthy, processed foods.
How to change habits?
It's not always easy to slow down and eat a meal in peace. However, it's always beneficial to try. Planning meals and eating them at specific times of the day helps. At work, there's usually no time to savor lunch, but it's worthwhile to at least disconnect from your phone and computer. Focus on thoroughly chewing each bite to aid digestion. Practice so-called mindful eating, which involves eating with full attention. The basic principles are simple:
- Sit comfortably while eating.
- Avoid distractions, such as your phone, TV, or computer.
- Chew slowly.
- Experience the food with all senses, focusing on taste and smell.
- Pause during the meal to assess hunger and fullness levels.
