The doctor explains that the relationship between eating speed and psychological state is linked to the "brain-gut" axis , as the gut contains millions of nerve cells and is often called the "second brain ." When food is eaten quickly, normal digestion is disrupted, and irregular signals are sent to the brain, increasing feelings of stress.
Dijikia points out that digestion begins in the mouth, not the stomach . Chewing thoroughly prepares the digestive system and signals to the brain that food is coming. When food is swallowed in large chunks, the system isn't ready, and eating too quickly tricks the feeling of fullness, which is usually delayed for 10-20 minutes. This can lead to consuming large quantities, causing heaviness and bloating that the body may interpret as stress.
Eating too quickly also leads to a sharp rise in blood sugar , especially with carbohydrates, causing fluctuations in glucose that are associated with irritability, nervousness, and panic attacks.
The doctor explains that eating slowly and mindfully helps to:
Activating the parasympathetic nervous system, and transforming the body from a state of tension to a state of relaxation and digestion.
Lowering the level of the stress hormone cortisol .
Enhance mental alertness, pay attention to hunger and satiety cues, and break free from the cycle of worrying thoughts.
Digikia suggests four simple steps to learn to eat slowly:
Take a deep breath before you start eating.
Put away electronic devices and focus only on food.
Chew each bite at least 20-30 times.
Put the eating utensils on the table after each bite to slow down the pace of eating.
The doctor concludes by saying that transforming eating from a mere necessity into a simple daily comfort can turn lunch into a haven of tranquility and relaxation , and contribute to improved digestion and a significant reduction in anxiety within 20-30 minutes a day.
