Chewing food – with strong jaws and teeth, it’s what we humans are designed to do. Yet, as we grow older, we often tend to chew our food less efficiently than we used to, and as a result, we lose out on many of the health benefits thorough chewing bestows. In this article, we’ll take a look at why chewing our food thoroughly is so good for us, and why seniors, more than many others, need to focus extra carefully on this activity.
4 good reasons to chew your food thoroughly
- To gain all the nutrients we can from food, it first needs to be broken down into small particles so our stomach acids can reach and digest it. Some of the foods best for our health (such as whole and raw foods), are those which require plenty of breaking down.
- Saliva, which is released into our mouths when we chew, passes into our stomach where it helps break down food. Thorough chewing gives time for more saliva to be released, something which aids digestion.
- When lumps of poorly chewed, undigested food pass into our colon, they can be the cause of bloating, constipation, ‘wind,’ and even bacterial infection. Thorough chewing can help avoid these problems.
- Our brains are fast operating machines, but they still require time to register when our stomachs are satisfied. When we chew our food thoroughly, we’re giving our brain time to register we really are full, and don’t require (or even feel like) a second helping. This helps reduce the chances of weight gain.
5 reasons to focus on chewing
- Dentistry is a costly business, which is why many seniors often accept a missing tooth rather than having a bridge, partial plate, or implant. However, a missing tooth reduces our ability to chew efficiently. If this sounds like you, don’t rush to swallow your food simply because chewing is more difficult. Focus on the job; thoroughly chewing may take a little longer, but given the health benefits, it’s worth the effort.
- Jaw joints can be affected by arthritis as we age, causing pain. This can make it tempting to chew our food less thoroughly. If you suffer from temporomandibular (jaw joint) problems, talk to your GP or dentist about how you can chew your food effectively while still managing your condition.
- Teeth wear as we age, and can become less efficient ‘cutters’ of food. Help yourself chew by cutting raw foods (such as fruit and salad veggies) into small pieces before consuming.
- Daily chores don’t become any easier with age, and this includes chewing our food. Instead of becoming impatient with the activity, and hurrying to finish your meal, try focusing on the aroma and flavour of your food. Enjoy the time it spends in your mouth as you chew it thoroughly.
- Eating with company tends to slow down mealtimes because conversation is usually a part of the experience. Seniors, however, often eat alone, and may not be aware they are eating quickly as a result. To slow down your eating and allow for thorough chewing, keep a glass of water on the table, and sip from it frequently. Try setting a chewing goal (for example, 20 chews per mouthful, where appropriate). Watch the clock and see if you can extend your meal time, through thorough chewing, aiming for a little more each day, for a week.
Chewing is an everyday activity, and thorough chewing is vital to good health. Put it on your self-care ‘to do’ list today!