Hi, my name is Julie, and I’m a fast eater.
There, I said it.
I used to think my fast eating resulted from the short break schedule during my teaching days. I had 20 minutes to get students out of the classroom for their lunch break, stop in the bathroom, get to the teachers’ lounge, eat, and return to my classroom before the students arrived for the afternoon. Worse were the years I split my time between two schools. Leave one school, eat on the run, stop at home to let my dog out, and be ready for students 30 minutes later across town.
But then, a memory popped into my head. One of the first days I worked full-time for my dad, we drove home together for lunch. I remember eating quickly and telling him I was ready to return to the office. He encouraged me to slow down because, by law, I was entitled to a full-hour lunch break.
At the time, I didn’t know that was a thing.
Truth be told, my dad had things dialed in…he often took a short nap before returning to the office.
For some reason, I’m wired to finish a job and move on to the next task…quickly. That carries over to eating, too. While some might view this hurried lifestyle as a good thing, it puts a lot of stress on the body.
Slowing down is something I work on day after day…and oftentimes minute by minute.
Eating quickly can have several negative effects on health and well-being
- Overeating and Weight Gain: It takes about 20 minutes for your brain to register that you’re full. Consuming food rapidly can result in eating more than your body needs before feeling satiated, contributing to weight gain.
- Poor Digestion: When you eat quickly, you tend to chew less thoroughly, which can lead to larger pieces of food entering the digestive tract. This can cause indigestion, bloating, and discomfort as your digestive system struggles to break down the food properly.
- Increased Risk of Metabolic Syndrome: Studies have shown that fast eating is associated with a higher risk of metabolic syndrome, a cluster of conditions including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. These conditions increase the risk of heart disease, stroke, and diabetes.
- Reduced Enjoyment of Food: Eating quickly often means not fully savoring or enjoying the flavors and textures of your food, which can reduce the overall pleasure of the eating experience.
- Impaired Nutrient Absorption: Inadequate chewing and rapid consumption can hinder proper digestion and nutrient absorption. When food is not properly broken down, the body may not efficiently absorb all nutrients, potentially leading to deficiencies.
- Increased Risk of Heartburn and Acid Reflux: Rapid eating can cause or exacerbate heartburn and acid reflux as it puts extra pressure on the lower esophageal sphincter, the muscle that prevents stomach acid from flowing back into the esophagus.
- Greater Stress Levels: Eating quickly is often a sign of a hurried lifestyle, which can contribute to overall stress levels. Stress, in turn, can affect digestion and overall health.
If you, too, are a fast eater, you can begin to mitigate the potential health effects by practicing mindful eating. This means slowing down, savoring each bite of food, and paying attention to your hunger and fullness cues.
A place to start is with your breath
Before eating, practice the art of pausing. Breathe in and out a few times as you honor the food you are about to eat. This pause may be a contemplation, a prayer, or an acknowledgment of gratitude.
A few deep breaths help activate the parasympathetic nervous system, allowing the body to rest and digest. This slowdown improves digestion and nutrient absorption and enhances the overall eating experience.
May I be intentional during this meal.
May this food nourish me.
May it support my health and strength.
May it help me to live with ease and well-being.
Lynn Rossy’s book Savor Every Bite: Mindful Ways to Eat, Love Your Body, and Live with Joy offers daily practices for savoring food, soothing your soul, and cultivating positive emotions around food—all of which allow you to love your self and your body.
I encourage you to pause before each meal to savor the food on your plate and to prepare your body for its nourishment.
The world needs you! And it needs you to be well.
