Digest your meals, not just your day: The case for mindful eating
Eat slowly, take your time, sit comfortably... our mums and grandmothers would repeat endlessly. As usual, they were right. Today, nutritionists have plenty of evidence 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 make some changes. In today's world, it's not easy to slow down. However, it's worth doing so, simply for health and to benefit your figure.
What are the risks of eating meals quickly?
Eating in a hurry is a habit that can lead to many health issues. Studies show that "quick" meals have a detrimental impact on 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 the signals of fullness reach the brain with a delay. As a result, before we feel full, we may eat significantly more than our body needs. And with that comes extra weight and problems losing it. Moreover, when we try to eat quickly and swallow large mouthfuls, we don't chew them thoroughly. This also contributes to weight gain. Enzymes responsible for digestion have a harder task, which can lead to disruption of 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, such as bloating or heartburn. We can also better control portion sizes, which is crucial for maintaining a healthy weight. In a rush, we also more 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 good to try. Planning meals and eating them at specific times of the day helps. At work, there's usually no time to celebrate lunch, but it's worthwhile to at least disconnect from the phone and computer. It's good to focus on thoroughly chewing each mouthful to aid digestion. It's worth practising so-called mindful eating, which is eating with full attention. The basic principles are simple:
- Sit comfortably while eating,
- Avoid distractions, such as 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.
