We Do It Every Day Without Realizing It: It’s Actually Strengthening Our Brains!
As we all know, digestion begins in the mouth. When we chew our food thoroughly, it breaks down into smaller pieces with the help of our saliva. These smaller fragments are then more easily digested by our bodies, leading to increased nutrient absorption. Until now, the positive effects of chewing on digestion were well-known.
However, researchers are now proposing that chewing could also support brain functions and potentially help prevent Alzheimer's disease.
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Chewing your food thoroughly contributes to a heightened sense of well-being.
Wondering how?
When you thoroughly chew your food, your saliva and teeth take on a significant portion of the workload, leaving less for your stomach to deal with. Digestion, in fact, commences in your mouth. Saliva initiates the digestive process by breaking down certain carbohydrates and fats in your mouth.
Meticulously chewing your food ensures that you have plenty of saliva for digestion. This can help prevent symptoms such as indigestion and heartburn. One of the first pieces of advice given to those trying to lose weight is always this: Chew your food well and eat slowly.
People who eat slowly tend to feel full for longer periods because they chew their food thoroughly and break it down into smaller pieces in their mouths. This sends satiety signals to the brain for a more extended period. Consequently, you avoid consuming more calories than necessary. On the other hand, people who eat quickly and take large bites don't give their stomachs enough time to send a sense of fullness to their brains. As a result, they tend to eat more than necessary.
An American nutrition expert believes that food should be chewed until it is "completely liquefied" and almost "swallows itself".
American nutrition expert Horace Fletcher earned the nickname 'The Great Masticator' for managing to chew a pearl onion 722 times before swallowing it. According to the BBC, Fletcher estimated that vigorous chewing could save the US economy more than half a million dollars a day (about $19.5 million in today's money) in the early 20th century, as the average person would consume half a pound (227 grams) less food per day.
Mats Trulsson, a professor in the dental health department at the Karolinska Institute in Sweden, concedes that Fletcher's teaching might be a bit extreme, yet he acknowledges that 'in some ways he was actually right.'
Andries van der Bilt, a pioneer in the field of oral physiology and chewing at the Utrecht University Medical Center in the Netherlands, explains the importance of chewing with these words: 'Chewing not only increases the production of saliva and the amount of digestive enzymes like amylase that help break down food, but it also triggers the intestines and pancreas to secrete fluids that aid in further processing the food. If you don't chew, the intestines won't be ready to process the food.'
When we chew and break down our food into smaller pieces, we are essentially increasing their surface areas. This allows the digestive juices in our stomach to work more efficiently on the nutrients. It's emphasized that this is highly important for gut health. Larger particles linger in the intestines for a longer period, which can lead to bloating and constipation. In the long run, a disruption in the intestinal rhythm can affect our entire body (even our mood).
The diet trend known as "Fletcherism", which is based on "chewing", has kicked off.
Fletcher underscored the importance of thorough chewing. This perspective gained traction in certain regions of America in the 1900s, leading to the birth of a dietary movement known as 'Fletcherism'. It's known that this trend also took root in Japan, albeit under a different name, 'Kamingu 30'.
Let's delve into a study conducted on the subject of chewing.
In a study carried out in 2009, 13 healthy adults were asked to chew a small handful of almonds 10, 25, or 40 times. The researchers examined the participants' stool samples. It was discovered that those who chewed the almonds extensively excreted less fat. This implies that the energy absorption from the almonds was one third higher.
Another study in 2013 asked 21 individuals to eat pizza at varying speeds. Among the groups that chewed 15 and 40 times, it was observed that those who chewed 40 times stayed satiated for a longer period.
Let's delve into the impact of chewing on brain functions.
Researchers point out that chewing, especially as we age, plays a significant role in brain health.
In a study involving more than 28,500 individuals over the age of 50 across 14 European countries, it was observed that participants with good chewing abilities or those who did not use dentures performed better in a series of cognitive tests. Elderly people who could still chew well were found to have better word recall, verbal fluency, and numerical skills compared to others.
Some researchers explain the effects of chewing on the brain as follows:
The chewing mechanism activates multiple neural circuits that affect the hippocampus, a brain region responsible for spatial learning and the formation of new memories; it is also one of the first areas to be affected by Alzheimer's disease.
Chewing increases blood flow to the brain, as demonstrated in experiments conducted by Japanese researchers with individuals chewing gum.
One expert clarifies this by saying, 'The theory is that chewing acts like a pump, pushing blood to the brain.'
At the same time, it has been observed that participants who chew gum during cognitively demanding tasks have higher levels of attention.
Of course, you don't have to strain your jaw too much to improve your brain. Experts note that there isn't a set number for 'good' chewing, as it can vary from person to person.
'Chew normally until you feel it's no problem to swallow.'
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