Pause to Savor: HOW you eat matters
December 2, 2022JULIE ADAMS, RD
Think back to the first few bites of your Thanksgiving meal. Forks full of turkey, savory sides and gravy melted over your taste buds. As you cleared your plate, was the last bite as satisfying as the first? Probably not. In her book, Happier Hour, Dr. Cassie Holmes offers an explanation in the psychological tendency called “hedonic adaptation,” or our fleeting satisfaction from life’s pleasures. When it comes to food, studies have shown that our enjoyment wanes after the first few bites, to the point where we aren’t fully registering those delectable flavors anymore.
SLOWING DOWN
A recent meta-analysis on eating speed and health outcomes shows the benefits of slow eating go beyond pure flavor satisfaction. Of almost a half-million volunteers, the people who reduced their meal pace had significantly reduced rates of metabolic syndrome, high blood pressure and insulin resistance. In contrast, the fast eaters were up to 73% more likely to develop obesity. The reasons are clear. Slow, more mindful eating allows time for enzyme secretion, stomach emptying and gut motility. Digestion works more comfortably and efficiently, allowing the brain to register satiety hormones that prevent overeating.
LESSONS FROM FRANCE AND JAPAN
French and Japanese cultures that prioritize sensory and aesthetic eating pleasures tend to consume smaller portions and have lower obesity rates. These diners enjoy the first, most flavorful bites slowly, paying closer attention to internal fullness signals. External signals such as an empty plate or the end of a background television program do not pay a role in cuing delayed meal completion.
TAKE HOME MESSAGE
How we eat matters as much as what we eat. Allow 30 minutes to truly enjoy your meal, whether it is a long awaited holiday spread or every day work week dinner. Put your fork down between bites. Relax and enjoy the company of friends and family.
If you or someone you know would like to learn more about the profound impact our eating habits have on health outcomes, please contact us today. We have a fantastic team ready to help. MANY OF THESE SERVICES ARE LIKELY COVERED BY INSURANCE. Please call us at 224.407.4400 or email [email protected].
LATE BREAKING NEWS:
Our team of providers has just gained the assistance of an exceptional GI psychologist, Sharon Jedel. Over the last sixteen years, Dr. Jedel has been a faculty member at Rush University in the Section of Gastroenterology and Hepatology and has worked extensively with patients with a variety of gastrointestinal conditions. She has a deep understanding of the mind-gut connection and the interplay of emotional and mental health with GI symptoms. Dr. Jedel uses an integrative approach toward her work with patients, combining cognitive behavioral therapy techniques to help patients manage their physical and emotional symptoms with insight-oriented therapy to assist patients in achieving a deeper understanding of their feelings and experiences. Utilizing this approach and working collaboratively with patients, Dr. Jedel helps to empower patients to effect change–a transformative process that can enable individuals to endure fewer GI symptoms and enjoy a greater sense of well-being.
Dr. Jedel starts in December and also cares for mental health concerns WITHOUT any gastrointestinal issues. Call 224.407.4400 to schedule a consultation!
Sources:
Association Between Eating Speed and Metabolic Syndrome: A Systematic Review and Meta-Analysis. Front Nutr 2021 PMID: 34746200
Rozin P. The meaning of food in our lives: a cross-cultural perspective on eating and well-being. J Nutr Educ Behav. 2005 Nov-Dec;37 Suppl 2:S107-12. doi: 10.1016/s1499-4046(06)60209-1. PMID: 16246277.