Do you rush while eating your meals? If so, you should know that these could have an impact on your health. According to a recent study, rushing while eating could contribute to weight gain and metabolic syndrome.
Slowing down when eating could help protect you against weight gain and metabolic syndrome, researchers say.
“Eating more slowly may be a crucial lifestyle change to help prevent metabolic syndrome,” study author Dr. Takayuki Yamaji, a cardiologist at Hiroshima University in Japan, said in a news release, NBC News reported.
“When people eat fast they tend not to feel full and are more likely to overeat. Eating fast causes bigger glucose fluctuation, which can lead to insulin resistance,” Yamaji explained.
The researchers’ preliminary findings were presented Monday at the American Heart Association’s Scientific Sessions. Metabolic syndrome is a group of conditions that increases the risk of heart disease. A person has metabolic syndrome if they have at least five of the following risk factors: high blood pressure, high blood sugar, a large waistline, high levels of triglycerides in the blood, low levels of good HDL cholesterol, NBC News reported. Read more on HealthDay.
Taking extra minutes to savour our meals is a major lifestyle change we need to make. This involves eating smaller bites, chewing each bite slower and thoroughly, and spending more time during meals. Do you know that learning to eat slowly is one of the most simple yet effective ways to improve your health and well-being?
What are some of the benefits of slowing down while eating?
One of the immediate benefits of slowing down while eating is better digestion. Digestion starts in the mouth, so chewing your food thoroughly smoothens that digestive process, reducing the risk of abdominal discomfort. You are more likely to maintain or lose weight if you eat slowly. Why? This is because you leave enough room for the brain to tell you that you have had enough.
If you have ever eaten to the point of feeling too full, it is probably because you were rushing while eating. What are some strategies slow eaters have found helpful?
Manage the use of utensils well– Do you put your cutleries down in between bites? Doing this could help you pace yourself while eating. Additionally, rather than using utensils such as spoons that facilitate large bites, consider using forks and other utensils too.
Eat in a calm environment– Do you know you are likely to rush your meals when eating combined with other activities? Watching TV, Browsing, Phone use keep you distracted and less likely to monitor how you eat.
Engage in meaningful conversations during meal times– Meal times provide a unique opportunity for friends and family to have wholesome discussions. If you are eating with others, take time out in between bites to converse with them.
Yes, most of us lead very busy lives. Nevertheless, learning to slow down while eating could be just what you need to improve your health and well-being. Therefore don’t rush while eating. Eat. Slowly.