Not Drinking, Not Smoking: Scientists Say This Daily Habit Could Mess With Your Health

The downsides of drinking too much alcohol and smoking cigarettes are widely known. But you don't have to develop either of those habits to put your health at risk. There are actually many other habits that can make you more likely to die early, such as sleeping too little or too much. And, if you have a hectic lifestyle, you may have developed a daily habit that has detrimental effects on your health without even realizing it: eating too fast.

Scientists have found several health risks associated with eating fast. Too much food in your stomach at once, for instance, can trigger the production of excess acid in your stomach, causing heartburn. You could also end up swallowing air that causes indigestion with bloating, discomfort, and gas. What's worse is that your saliva and digestive system might not have enough time to break down food and nutrients properly, leading to poor nutrient absorption. And, a meta-analysis published in the International Journal of Obesity and a study published in BMJ Open found that rapid eating is associated with obesity and changes in waist circumference and BMI. That's because the body doesn't have enough time to send and receive signals that your stomach is full, leading to overeating.

On top of that, a study published in the Journal of Epidemiology and a meta-analysis published in Frontiers in Nutrition discovered a connection between eating too fast and a higher risk of metabolic syndrome. This cluster of five health conditions — high blood pressure, high blood sugar, high amounts of triglycerides, low amounts of HDL cholesterol, and a large waist circumference — raises the risk for fatty liver disease, heart disease, stroke, type 2 diabetes, and other health problems.

To avoid the risks associated with rapid eating, it's important to understand the hallmarks of eating too fast: eating a meal in under 20 minutes, not chewing food enough times, feeling uncomfortably full shortly after eating, and not pausing between bites. It can take about 20 minutes for your stomach to communicate with your brain that you're full. If you eat an entire meal before that time, you could end up consuming too much, leading to the uncomfortably full feeling.

You can implement some simple tips to break that rapid-eating habit to improve digestion and reduce your risk of obesity, metabolic syndrome, and other health abnormalities, as well as to make dining even more satisfying. Addressing the biggest hallmark, give yourself plenty of mealtime, and consider using a 20- to 30-minute timer and avoid finishing your meal before it sounds. You can make yourself pause between bites by putting down your utensil and sipping water each time or by eating with your non-dominant hand. You can also address not chewing enough by counting the number of times that you do it, reaching 15 to 30 chomps — even if the sound of chewing drives you crazy.

Additionally, you can avoid using your phone, watching television, or driving while you eat because these distractions may trigger a sense of urgency and prevent you from being able to really enjoy the food itself. Practicing mindful eating can help, too, allowing you to recognize how the food looks, smells, and feels. Most importantly, it's natural to want to chow down quickly when your stomach is grumbling or you feel hangry, which is a normal brain response, so don't wait until you're starving to eat.