Chew Your Way to Better Health: Unlock the Power of Mindful Eating

We all have learned in primary school, “chew your food well” most of us remember this as a statement, one which is hardly implemented. Chewing is the first decode for the process of digestion which happens in “Gut Factory”. Speaking commonly, the gut is the site where all the processing of the intake of food takes place.

It is also the site where all the nutrients are extracted from food and dumped into blood for distribution throughout the body. In short it is the factory site where all the steps of nutrition are taking place. So, if there were to be a malfunction inside the factory, one or all of the processes taking place inside the factory will suffer leading to poor supply of nutrients to the systems in the body.

For example, there will be defective absorption of iron and calcium in the gut which can lead to iron deficiency anemias or osteoporosis and other defects in bones and teeth, low absorption of nutrients will make you feel lethargy and weak, abdominal issues like gas, constipation etc.

“Just by chewing mindfully 25-30 times each morsel you can reverse your many health issues.”

It looks simple but to implement its pretty tasking.

While reading this blog, “I challenge you to chew your food mindfully each morsel till it becomes puree consistency before you gulp down, do it for a month”

What happens when we chew food well?

The gut microbes and stomach acid get all the attention but in actual fact, neither work well if we don’t chew well. The mechanical action of chewing is important to grind down food into smaller particles, but chewing also triggers a whole cascade of reactions in the brain and throughout the digestive tract. The things that happen when we chew are quite varied, from saliva production being stimulated to telling the stomach to make stomach acid.

Equally, not chewing properly can, according to Moore “down-regulate digestive function,” potentially causing some pretty frustrating problems, including “bloating, smelly wind, and dysbiosis, which is an overgrowth of nasty gut bugs.” Dr Max Schubert, Medical Lead at Mayrlife, who is of course a great proponent of chewing, adds that “feeling overly full after meals” is another key sign that more mastication was required.

Chewing thoroughly not only makes it easier to swallow food, but also brings various benefits that promote your health, such as making food tastier and helping with digestion and absorption.

below points extracted from https://www.lion.co.jp/en/oral/role/02

Prevention of obesity: Chewing thoroughly and eating slowly prevents overeating, which leads to the prevention of obesity.

Development of the sense of taste Chewing allows you to feel the shape or texture of food, making you more sensitive to the taste of food.

Development of speech Using the muscles around the mouth will help in the development of the jaw, allowing you to pronounce words better and making your face more expressive.

Development of the brain Chewing increases the amount of blood flowing into the brain and stimulates the brain, developing the intelligence of children and preventing memory loss in adults.

Prevention of dental diseases Chewing promotes the production of saliva. Saliva has the function of washing away food debris and bacteria remaining in the mouth, which leads to the prevention of caries and gingivitis.

Prevention of cancer An enzyme called peroxidase in saliva suppresses carcinogens in food, preventing cancers.

Healthy stomach and intestines Chewing helps digestion and prevents overeating. It also activates the functions of your stomach acids and intestines.

Gives you full power Your body will be activated, enabling you to concentrate all your might on your work or play.

Do not wash down food with drinks Do not drink while you have food in your mouth. When you chew thoroughly, the food will become small and easy to swallow.

Convinced?

Here is my journey:

Readers understand “Our stomach doesn’t have teeth ‘coz God gave teeth to our mouth”, Get chewing and, when I sat down for my next meal. And counted. My best was 12 chews.

I decided I’m going to be patient. (After all, an athlete can’t be ready for a game in a day!) I’m far from the ideal 32 to 40 chews, but I can try. If we chew more, it’s alright. One chew at a time, remember. I started taking smaller portions and kept refilling as needed. I’m not sure if my overall portion was the same, but I felt pretty full. I avoided water 30 minutes before and after meals. Except, having few sips of thin buttermilk. I’ve started saying a food prayer. Just to thank all those who have helped reach the food to me.

You will never believe: Keep that phone away. When we’re not paying attention and giving food the respect it deserves, we’re eating un-mindfully. Apparently, as a comeback, alkaline food turns acidic and we’re not getting the benefits from the nutrients. Chances of overeating are also high. A calm mind ensures you don’t overeat and the formation of unnecessary acid does not happen in the body. I’m a self-confessed, internet-addicted, perfectly normal human being. This one is super tough on me too but, I have accepted the challenge.

If you’re up for the challenge: Sit in sukhasan or cross-legged on the floor. This keeps the spine straight, lowers blood pressure, facilitates blood flow to the abdominal region. If you can’t find a floor, sit cross-legged on a chair. If possible. Otherwise, it’s alright. (Your digestive system will thank you.)

There is a lot more that happens when we chew well. I realized in my practice everyone has their constitution and size depends on one’s natural constitution. I don’t know if they will become slimmer. However, your stomach just somersaulted in joy. And It will feel fitter. All because you chewed well today.

By Toral Shah ( Dietician & Author)