Dr. Marina Digeikia, a neurology specialist, indicates that the fast pace of life causes many to depend on fast and light meals, which may increase levels of anxiety and stress.
She explains that the relationship between the speed of eating and mental state is linked to the "brain-gut" axis, as the intestines contain millions of nerve cells, often referred to as the "second brain". When food is eaten quickly, digestion is disrupted, and irregular signals are sent to the brain, which increases the feeling of stress.
Digeikia also points out that digestion begins in the mouth and not the stomach, and proper chewing prepares the digestive system and sends signals to the brain that food is coming. However, when food is swallowed in large pieces, the system is not prepared, and the speed of eating deceives the feeling of fullness, which usually takes 10-20 minutes to engage, leading to consuming large amounts resulting in heaviness and bloating which might be interpreted by the body as stress.
Furthermore, eating quickly leads to a sharp rise in blood sugar, especially with carbohydrates, causing glucose fluctuations linked to irritability, nervousness, and panic attacks.
She clarifies that eating slowly and mindfully helps to:
Activate the parasympathetic nervous system, transitioning the body from a state of stress to a state of relaxation and digestion.
Lower cortisol levels associated with stress.
Enhance mental alertness, attention to hunger and satiety signals, and break away from the spiral of worrisome thoughts.
Digeikia suggests four simple steps to learn to eat slowly:
Take a deep breath before starting to eat.
Put electronics aside and focus only on the food.
Chew each bite at least 20-30 times.
Place eating utensils on the table after each bite to slow down the pace of eating.
She concludes by saying that transforming eating from just a necessity into a simple daily comfort can turn a lunch meal into a haven of peace and relaxation, significantly improving digestion and reducing anxiety within 20-30 minutes daily.
