Post by : Saif Rahman

Engaging in slow eating and properly chewing food might seem trivial, yet it significantly impacts digestion and weight control. Recently, California-based gastroenterologist Dr. Pal Manickam spotlighted a mindful eating technique championed by actress Janhvi Kapoor, showing how it helps regulate hunger and prevent overeating.

During a promotional event for her film Param Sundari alongside Siddharth Malhotra, Janhvi was observed savoring small bites with intention. While her plate appeared filled, her careful approach highlighted the importance of moderation. Dr. Manickam illustrated that thorough chewing signals the brain when to feel full, enhances digestion, and mitigates excessive eating.

The practice of chewing well is backed by both tradition and research. It gained traction in the late 19th century thanks to Horace Fletcher, dubbed the “Great Masticator,” who advised chewing food until liquefied for optimal digestion. Dr. Manickam noted that the classic guidance of 32 chews is linked to the number of teeth in an adult, allowing the gut and brain to connect via the vagus nerve, relaying messages such as “I’m full” and “I’m at ease,” thereby aiding in recognizing satiety and encouraging appropriate digestion.

Moreover, mindful chewing influences hormones responsible for hunger control. Greater thoroughness in chewing boosts leptin, the hormone that communicates fullness, while lowering ghrelin, which incites appetite. This balance can help manage cravings, regulate portion sizes, and prevent overeating. Dr. Manickam pointed out that even slight shifts in chewing patterns can yield significant long-term advantages for both digestion and weight loss.

Dr. Manickam recommends the 15-15-15 approach: take a bite, chew for 15 seconds, pause for 15 seconds, and allow at least 15 minutes for each meal. This strategy encourages individuals to slow down, concentrate on their meals, and minimize distractions like phones or television. Initiating this practice at just one meal per day can help cultivate the habit, fostering better digestive health, reducing excessive eating, and enhancing the overall dining experience.

Adopting mindful eating doesn’t involve complex diets or pricey supplements. By simply focusing on eating habits and allowing adequate time for proper chewing, individuals can bolster digestion, feel content with smaller servings, and enhance their overall wellness. Dr. Manickam invites readers to implement this strategy at their next meal and experience its positive effects.

#Health #Wellness