Chew On This, Mindfully.

I prefer the python method of eating, barely chewing and swallowing my food whole like a ravenous creature that hasn’t eaten for days. But did you know that the speed at which we eat food has an effect on our physiology and function? There are many reasons to eat slowly, including improved digestion, increased satiety, reduced overeating, and subsequent weight loss. New research shows that eating too quickly is significantly associated with an increased risk of developing metabolic syndrome, despite total caloric intake and BMI.

Metabolic syndrome is a set of conditions that occur together, increasing your risk of heart disease, stroke, type 2 diabetes, kidney disease, cancers, dementia, and autoimmune disease. These conditions include increased blood pressure, elevated blood sugar, cholesterol and/or triglycerides, and excess body fat around the waist. Approximately 38% of adults in the United States have metabolic syndrome.

So how do you focus on eating more slowly? Get back to the basics and work on mindful eating habits you’ve probably already been hearing about for years: don’t eat on the go, sit down at a table to eat with no distractions, put down the fork in between bites, and chew until food is fully softened before swallowing. You can also work in a few minutes of deep, slow breathing before you eat to increase parasympathetic tone, which brings our stress levels down and activates our digestive system. Focus on tasting each bite and savoring the flavors, rather than hurling food down the gullet.

Lifestyle choices also play a vital role in decreasing risk of metabolic syndrome, particularly exercise, stress management, and adequate sleep (at least 7-8 hours of deep sleep). Of course, healthy dietary patterns and nutrition have been studied for metabolic syndrome. Opt for local and organic foods, focusing on a diverse selection of colorful fruits and vegetables, while reducing processed foods and sugar intake. Replace high glycemic carbohydrates with complex carbohydrates and fiber-rich foods to help promote healthy blood sugar levels.