The incredible benefits of chewing correctly and eating slowly
Chewing your food well and eating slowly are simple gestures that could change your life more than you imagine. Eating is one of the most instinctive and primordial human actions. However, in a busy world that prioritizes immediacy, we have reduced this act to an automated task, where chewing well seems a minor detail. Paradoxically, it is in this apparently insignificant gesture where an essential biological mechanism for our well-being resides.
Did you know that the simple act of chewing properly can help you prevent obesity or even reduce stress in a natural way? While many people are obsessed with counting calories or following the latest diet fad, few reflect on the value of chewing properly. This process, which initiates digestion from the mouth, not only facilitates the breakdown of food, but also optimizes nutrient absorption, regulates appetite and protects against various pathologies.
If eating fast is your norm, the risks could be greater than you think. In this article, we unveil why such an everyday habit can make the difference between optimal health and chronic discomfort. These are the great benefits of such a small gesture as chewing your food well.
1. Improve digestion
Chewing marks the beginning of the digestive process, a phenomenon that involves both the mechanical and chemical breakdown of food. Crushing food into smaller particles allows salivary enzymes, such as amylase, to act effectively on carbohydrates, preparing them for further digestion in the stomach and intestine. Proper chewing reduces the workload of the digestive system, minimizing problems such as heartburn, gastroesophageal reflux and abdominal bloating.
Satiety regulation
The brain needs time to interpret the signals that indicate that we have eaten enough. This dialogue is mediated by hormones such as ghrelin (which stimulates hunger) and leptin (which promotes satiety). Chewing slowly allows this hormonal mechanism to function properly, preventing overeating. Studies conducted by Harbin University (China) conclude that people who chew slowly significantly reduce their caloric intake and are less likely to suffer from obesity.
3. Prevention of stomach discomfort
Eating fast involves swallowing large amounts of air along with food, which can result in gas, flatulence and digestive discomfort. In addition, poorly chewed food reaches the intestine in a state that makes it difficult to process, increasing the risk of irritation of the intestinal mucosa and disorders such as irritable bowel syndrome.
4. Improved nutrient absorption
Proper fractionation of foods through chewing increases the surface area in contact with digestive enzymes, which significantly improves the bioavailability of nutrients. In this way, vitamins, minerals and antioxidants are absorbed more efficiently, enhancing the benefits of a balanced diet.
5. Improves oral health
Saliva production, stimulated by prolonged chewing, not only facilitates initial digestion, but also acts as a protective agent in the oral cavity. Saliva neutralizes acids, eliminates food debris and fights microorganisms, preventing caries and periodontal diseases. In addition, the exercise of chewing strengthens the jaw muscles, contributing to a healthy facial structure.
6. Connection between chewing and mental health.
The practice of chewing slowly not only benefits the body, but also the mind. This conscious eating, also known as mindful eating, reduces stress levels and promotes a more satisfying eating experience. Several studies show that devoting full attention to the act of chewing lowers cortisol levels, which results in a state of greater calm and well-being.
7. Prevention of metabolic diseases
Insufficient chewing has been linked to abrupt glycemic peaks, as carbohydrates that are not processed properly are absorbed quickly, causing fluctuations in blood glucose levels. This phenomenon, over the long term, can increase the risk of developing type 2 diabetes and other metabolic disorders. Eating slowly stabilizes the metabolism, contributing to more robust health.
How to chew correctly?
In conclusion, adopting proper chewing habits can significantly improve your digestive and overall health. Here are some practical tips:
- Bite size: cut food into small portions to make chewing easier.
- Number of chews: Aim to chew each bite 20 to 40 times before swallowing.
- Environment without distractions: Eat in a quiet environment, avoiding distractions such as television or cell phone use, to focus on the act of eating.
- Pauses between bites: Leave the cutlery on the table while chewing, avoiding preparing the next bite until you have swallowed the previous one.
- Adequate hydration: Avoid drinking large amounts of liquid during meals so as not to dilute the gastric juices; it is preferable to do so half an hour before or after eating.
Other items that will help you take care of yourself:
These are the 5 worst dinner habits that can damage your health (and how to avoid them)!Dinner is one of the most important meals of the day, as it is the time to replenish your energy after a busy day and prepare your body for rest. However, certain dinner habits can hinder digestion, sleep and even lead to weight gain or long-term health problems. Here are the five worst dinner habits you should avoid:
Tips for better digestion and avoiding bloating when eating legumesLegumes are the "superfood" that your grandmother always had in her pantry: cheap, nutritious, versatile and with lots of fiber, so much so that, well, sometimes it gives more "problems" than we would like. If you're one of those who loves stewed lentils but not so much the heavy digestions and abdominal bloating that come after, this article is for you. We are going to explore how to get the...
Stop inflammation! 4 spices your body needsWho would have thought that the spices we use to flavour our dishes could also play an important role in our health? Numerous scientific studies have demonstrated the anti-inflammatory properties of certain spices, making them true allies in the prevention of many chronic diseases. In this article, we'll be taking a look at the spices most renowned for their anti-inflammatory virtues, and how...
