Chew Wisely!
In my twenties I studied speech pathology and I always remember the sniggering that happened when we discussed our muscles of mastication. The same happened a couple of years ago when I was studying muscoloskeletal anatomy as part of my massage training. Chewing, also known as masticating, is an essential part of eating. It involves a number of muscles such as the masseter that allow the manual breakdown of food with the jaw, tongue and teeth and also a biochemical process as salivary enzymes begin to convert complex carbohydrates into simpler ones. The bolus of food that is created then goes down the oesophagus and enters the stomach and for the next 24 hours and more it continues through the digestive tract.
Digestion is a primary life process. In order to gain all the nutrients, both macro and micro, we need during the day we need our digestive system to be functioning at its best and chewing is a major component. Eating happens before food even enters the mouth. The mind and body of someone who has truly moved enough during the day will anticipate food with a hungry feeling and enthusiasm. The mere thought of food can stimulate the initial process of digestion.The more we chew, the more food our body believes it has ingested and so we feel more full. Many people however experience problems with indigestion as they rush their food down, without chewing properly. In our busy lives, either with career pressure or frantic home lives, too often people don’t take time to really chew their food. Symptoms can include bloating, gastric discomfort, gas and also overeating. It is fortunate that much of this can be prevented. So how do you do this?
Here are my top 5 tips for optimal digestion:
- Be prepared – lay your table so you don’t have to get up and grab anything
- Create a calm environment – turn off electronic devices, put books down, if at work turn off monitors and choose not to answer the phone if only for 10 minutes
- Connect – sit at a chair by a table and place both feet firmly on the ground, with your legs uncrossed.
- Use all your senses – smell and look at your food and say a blessing (it doesn’t have to be religious – a simple thank you is enough) and take a couple of breaths in and out.
- Take your time. Chew thoroughly (aim to count your bites for at least the first five mouthfuls and ensure the bolus of food feels small and smooth) and don’t swallow large lumps of food in a rush. Instead saviour each bite.
Best wishes for a good appetite
Elizabeth
© Elizabeth Plant 2014
Elizabeth Plant is a health coach and massage therapist.
springtime holistics 