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Chew on This: How Slow Eating Can Transform Your Health

Daniel Kim Views  

It’s no exaggeration to say that all diseases originate from our dietary habits, and this includes the way we consume our food. Everyone knows that chewing food slowly and thoroughly is beneficial to our health, but putting it into practice can be surprisingly difficult. To develop a habit of chewing slowly, it is essential to improve the eating habits that hinder this practice.

Reduces the Possibility of Overeating

Chewing food thoroughly reduces the possibility of overeating. Chewing for a long time produces a lot of saliva, which contains a carbohydrate-breaking enzyme called amylase. As food is chewed and saliva is produced, the starch in the food is quickly broken down by the amylase, causing the blood glucose concentration to rise rapidly. Once the blood glucose reaches a certain level, the brain receives a signal that you are full, which helps you feel satisfied faster and prevents overeating.

Prevents Dry Mouth

Chewing thoroughly has the effect of preventing dry mouth. This is because saliva washes away food particles and bacteria, keeping the mouth clean. Dry mouth can lead to bad breath in the morning and evening, making it easier for cavities and gum diseases to form. When you chew your food for a long time, saliva production increases, reaching up to 4ml per minute.

Prevents Dementia

Chewing for a long time involves moving the muscles in a masticatory motion. This motion not only moves the jaw muscles but also aids in the intake of oxygen into the body, increasing the amount of blood flow to the brain. This helps supply the brain with oxygen, which in turn aids in improving memory and concentration.

Does it Help Maintain Youth?

Did you know there is a hormone in saliva that promotes youthfulness? The speed of aging can be slowed down by diet and quality of life. When you chew thoroughly, a hormone called parotin that prevents aging is secreted in the saliva. Parotin strengthens bones and teeth, and it also stimulates skin metabolism, preventing spots and wrinkles.

Tips for Thorough Chewing

Are there any specific tips for chewing thoroughly? First, when eating rice, it’s better to mix in brown rice or grains than to eat white rice. Eating foods with a firm texture, such as anchovies or dried shrimp, will naturally make you chew more, helping you develop a habit. Also, increase the number of chews by eating fiber-rich vegetables for their vitamin intake and other benefits.

Count Your Chews

Once a habit is formed, it becomes easier, but forming the habit itself is challenging. Initially, determine a suitable number of chews for yourself, and make an effort to achieve that number. If you have set a number, consciously chew that many times with each meal, and you will gradually feel your pace slowing down. Also, it’s easier to eat by putting a small amount of food in your mouth and chewing a lot, rather than putting a lot of food in your mouth and chewing.

Use Chopsticks

Using chopsticks instead of a spoon helps you eat more slowly, as the amount of food that goes into your mouth with each bite is less than that with a spoon. If you find it hard to chew for a long time, another tip is to eat rice and side dishes separately. When you eat rice and side dishes together, the stimulating seasonings cause saliva to be produced all at once and it goes straight down your throat. But if you eat them separately, it’s easier to chew for a long time and it can slow down your eating speed.

Use Small Plates

Serving just enough food on small plates but with a variety of dishes, can aid digestion and maintain a feeling of fullness. This has a positive psychological effect, helping to control meal portions and extending meal times.

Chewing for Relaxation

The happiness hormone serotonin is a hormone that is secreted just by chewing. Some people say that they lose their appetite after chewing thoroughly for a long time. Even in situations where you have to move quickly, you can feel a sense of calm. People who have a habit of chewing for a long time can also benefit from stress relief and recharging, making it worth trying.

Avoid Chewing Without Eating

While chewing is important during meals, chewing without eating is not good. Even without food, chewing stimulates the brain to send signals, causing the secretion of digestive enzymes and acids. If these enzymes are secreted when there’s no food, it can cause bloating and heartburn, and the ability to produce digestive secretions can be reduced when you eat.

Daniel Kim
content@viewusglobal.com

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