Our Mouth plays an essential part in the digestive process, in fact the First phase of digestion happens in Mouth
It’s here the physical and chemical digestive processes start.
The simple act of chewing food in your mouth helps to break down larger particles of food into smaller particles. This helps to reduce stress on the esophagus and thereby helps the stomach metabolize your food. Chewing your food properly can help in the smooth digestion and nutrient absorption.
Do you know Mindful eating may help in weight loss ?
Yes! A more thoughtful way of eating could help to overcome weight issues !
The term #mindfuleating is based on the Buddhist concept of mindfulness, which involves being fully aware of what is happening within and around you at the moment.
Mindfulness techniques have also been offered as a way to relieve stress and alleviate issues like high blood pressure and chronic gastrointestinal difficulties.
Applied to eating, mindfulness includes noticing the colors, smells, flavors, and textures of your food;
Chewing slowly; getting rid of distractions like TV or reading; and learning to cope with guilt and anxiety about food.
Do you Know the Secret to Successful Weight Loss could be as Simple as Chewing More ?!
Yes! Chew your food a minimum 32 times before swallowing it. This can help you reduce calorie intake and lose weight !
Chewing food thoroughly would solve different kinds of health problems.
Digestion involves a complex series of hormonal signals between the gut and the nervous system, and it seems to take about 20 minutes for the brain to register satiety (fullness). If someone eats too quickly, satiety may occur after overeating instead of putting a stop to it .
Now, one need to understand that eating while we're distracted by activities like driving or talking on phone or watching TV, may slow down or stop digestion similar to how the "fight or flight" response does and if we're not digesting well, we may be missing out on the full nutritive value of some of the food we're consuming.
People who (According to the experts at Ohio State University,) chew softer foods 5-10 times, and more dense foods up to "35-40" times (for every small bite) produced less of the hunger-stimulating hormone "Ghrelin" and produced more of the appetite-suppressing hormone "Cholecystokinin".
Normally after eating, your gut suppresses a hormone called ghrelin, which controls hunger. by releasing the anti-hunger hormones cholecystokinin (CCK), peptide YY (PYY) and glucagon-like peptide-1 (GLP-1)
'Ghrelin' also influences how much of the fat from food is absorbed into the body. Please watch the Video below 👇 till the end to understand.
Malocclusion and Missing Teeth, also hampers proper chewing which complicates Obesity and obesity induced Diabetes. Even Fiber food which tends to lower post prandial (After meals) Glucose levels, needs Proper Chewing.!
People don't realize that they are swallowing half chewed food due to above mentioned Dental issues and get disheartened for poor results despite following Diet instructions!
Eating Slowly Can decrease Calorie Intake. Improper chewing reduces satiety and increases food intake which tends to put on more weight or difficulty in loosing weight.
Foods like Carrot, Guava, Pear (for example), require more time to chew and if not the concept of weight loss is compromised.
Only when one chews a min 35-40 time for every bite the Satiety increases and hence fulness is achieved.
Digestive problems like constipation, acid reflux, & irritable bowel syndrome
are mostly caused by eating too quickly and not chewing your food thoroughly.
Some gastrointestinal disorders that mostly
I-Gastroesophageal Reflux Disease.
II-Inflammatory Bowel Disease
III-Peptic Ulcers
While simply chewing your food more may seem simple, it might be harder than you'd think.!
Eating "mindfully" in a fast-paced world can be difficult, but not impossible.
It takes your body approximately 20 minutes for your stomach to tell your brain that you're full. 🤦♀️
In fact,
-Fast/hurried eaters
-People with malocclusion/improper dental alignment & contact points
-Missing teeth are up to 115% more likely to be obese, compared to slower eaters.
Summary
Set your Dining/ Eating time to 20 minutes, and take that time to eat a normal-sized meal.
Try eating with your non-dominant hand; if you're a righty, hold your spoon in your left hand when lifting food to your mouth.
Prefer a small Spoon
Take small bites and chew well.
Get your Malocclusion Corrected
Get your missing teeth Replaced.
To Get your Obesity issues Evaluated and Treated by Renowned Nutritionist Expert & your Dental Malocclusion Corrected, Missing Teeth Replaced, Please book your slot at our website dentistLotusclinics.com
Issued in Public Interest
Disclaimer: Lotus Clinics claims no credit for certain images / Videos featured on our blog site taken from web, unless otherwise noted. This is written for Educational purposes and to bring awareness among public, with case Study pics of my Patients with their written /Audio/ Video Consent
Mindful eating yes indeed is the starting point for weight reduction. Kudos to you again for a very good article Dr. Narayana.