Life moves fast, and most of us are trying to keep up. Between work, family, and the endless stream of commitments we feel compelled to say yes to, our days fill before we’ve even caught our breath. The constant rush is quietly taking a toll on our health. Over time, the stress of doing too much leaves us tired, anxious, and more prone to a host of health issues. Slowing down isn’t laziness; it’s medicine for both body and mind.
Slowing down in life means making an intentional shift to reduce stress. When we slow down, we help protect our bodies by lowering cortisol levels. High cortisol disrupts every bodily system, leading to weight gain and belly fat, high blood pressure, insulin resistance, weak immunity, insomnia, fatigue, hormonal imbalance, and digestive problems.
Slowing down doesn’t mean doing less; it means fully engaging in life while setting healthy boundaries—mentally, emotionally, physically, and even nutritionally.
Slow Down When Eating
To lower cortisol, we should eat mindfully and intentionally, slowing our pace to savor the moment. This includes reducing stimulants such as caffeine, sugar, and alcohol and embracing whole foods that are high in fiber and nutritional value.
The benefits of slower eating include better digestion, improved hydration, easier weight maintenance, and greater satisfaction with meals. It takes about twenty minutes from the start of a meal for the brain to send signals of satiety. Eating slowly gives our bodies time to recognize fulness.
Satiety is different from being full. It’s about being satisfied with the flavor and texture of our food and having appreciation for each mindful bite. On the other hand, eating quickly leads to poor digestion and places stress on the body, raising cortisol.
Why It Matters
Think of digestion as a chain reaction. When we see, smell, or think about food, our bodies produce saliva to prepare for eating. Saliva contains enzymes that break down food and moisten the mouth for swallowing. The digestive process continues with stomach acid, digestive enzymes, and intestinal peristalsis that move the digested food along.
If we rush this process, we force our digestive tracts to deal with food before the system is ready for it. The result is poorly digested food, irregular bowel habits, and reduced nutrient absorption. It also makes us feel like the meal is over too soon, prompting us to overeat before our natural satiety signal kicks in.
Studies show that eating more slowly naturally reduces the number of calories we eat. In one study, participants were asked to eat until they felt full. Some of the participants were asked to eat slowly by putting their forks down between bites. These participants ate 579 calories in thirty minutes. Those who ate without restrictions consumed 646 calories in nine minutes. That’s a difference of sixty-seven calories per meal. Extrapolating over three meals a day, that’s 1,407 extra calories per week consumed simply by eating too fast. That same study demonstrated that those who ate quickly reported hunger an hour later, whereas those who ate slowly felt satisfied longer.
Hydration and Digestion
Good hydration supports body balance, healthy skin, muscle energy, kidney function, and regular bowel movements. Research shows that slow eaters drink more water during meals, improving hydration.
On average, slow eaters consume about two ounces of food per minute, while fast eaters take in three to three and a half ounces. Fast eaters also take larger bites, chew less before swallowing, and drink less water with their meals, which makes it harder for the stomach to form chyme. Chyme is the semi-liquid mix of partially digested food, water, acid, and enzymes necessary for digestion. Poorly formed chyme can lead to indigestion and other gastric issues.
Helpful Hints for Slowing Down
- Set a minimum number of chews per bite and count them as practice.
- Put down utensils between bites and take a sip of water.
- Engage in conversation with those around you.
- Eat in a calm environment. Avoid eating while driving, watching TV, or scrolling on your phone.
- Pay attention to your food and savor each bite.
- Choose high-fiber foods that take time to chew, such as raw or al dente vegetables and fresh fruits.
- Use smaller plates or try eating with chopsticks instead of a fork.
- Eat with people who eat slowly; it helps set the pace.
A Final Word
Take time to give your body what it needs. When you feel true hunger, you should make time to eat, but eat slowly and savor each bite. Pause occasionally to notice how full you feel, and stop before you’re uncomfortable. Treat your body with respect, slow down, and live a longer, happier, more contented life.
Health & Fitness
ABOUT THE AUTHOR: Dr. Coleen Andruss practiced as an internist for ten years and has specialized in weight management for twenty-nine years. She and her staff have personally experienced weight management issues and have a compassionate understanding of patients in the Healthy Lifestyles program. Dr. Andruss’s internal medicine background helps her to see underlying medical problems when formulating individual plans that work.