Eat slowly!
Why is eating in a hurry so unhealthy and what can we learn from Asian rituals to change bad habits?
According to the World Health Organization (WHO), health is "a state of complete physical, mental, and social well-being." Therefore, health is more than just the absence of disease.
Digestion is a crucial process for our overall health. The digestive system is responsible for converting what we eat into energy and nutrients for our bodies. If the digestive process isn't working properly, the rest of our body begins to function less efficiently. Sleep quality deteriorates, we have low energy, skin condition deteriorates, headaches, bloating, constipation, or diarrhea appear, and many other problems occur. These are increasingly common ailments in developed countries, including Poland. Asians experience these problems less frequently, as long as they adopt a traditional Asian diet and lifestyle. With the influx of highly processed Western foods and a fast-paced lifestyle, health problems arise.
Let's take a look at the time-tested, ancient customs of Asian cuisine that promote health, in its fullest sense. According to Traditional Chinese Medicine (TCM), the most important organs in our body, directly linked to the efficiency of the digestive process and requiring special attention to maintain health, are the liver, spleen, and stomach. Rushing and the accompanying stress adversely affect the functioning of these organs.
Stress signals a threat to our bodies, which it tries to cope with first. In the presence of stress, blood is primarily transported to the brain and skeletal muscles, rather than to the stomach, so that we can quickly "escape the threat" or otherwise resolve the problem, rather than having to deal with digestion.
Digestion requires warmth within the digestive organs, which is why Asians recommend eating in peace, away from stressful and attention-grabbing stimuli, including computers and televisions. Furthermore, to promote good digestion, Asians often consume warm, liquid meals, such as soups. Soups are rich in nutrients and are cooked, making their ingredients more readily available to digestive enzymes. Warm soups, however, enhance their digestive activity. Furthermore, traditional Asian soups, such as miso soup and vegetable soups, do not contain cream, making them low-calorie and filling.
Another healthy rule for good digestion recommended by Asians is to eat small portions of food, e.g. on small plates or bowls, remembering the Japanese maxim that says:hara hachi – bu' That is 'eat until you are 80% full'. Asians also observe proper eating times. They believe that the body operates according to circadian rhythms, according to which the digestive system functions best in the morning between 7 and 11 a.m. Therefore, we should avoid eating large meals outside of this time window, especially high-calorie evening dinners or snacks, as the night is a time reserved for detoxification of the digestive organs, especially the liver.
Balance is a key principle of Eastern philosophy. According to Traditional Chinese Medicine, for optimal health, we should consume foods with warming and cooling properties in appropriate proportions, and their proportion in the diet depends on the individual's needs. Asians believe that if someone suffers from frequent diarrhea, warm and gently warming foods such as miso, carrots, ginger, cinnamon, and oatmeal can help, while avoiding dairy products, cold foods, sugar, and ice cream. On the other hand, if someone struggles with constipation or hyperacidity, they are advised to consume cooling foods such as citrus fruits, tofu, lettuce, cucumbers, and apples, and are advised against consuming spicy foods, alcohol, and excess salt.
It's no coincidence that we're increasingly talking about lifestyle diseases manifesting as intestinal disorders. Not only poor diet but also the deteriorating eating habits of increasingly hectic societies are impacting our well-being and health. A healthy diet, in harmony with the body's rhythm and needs, supports digestion and stimulates proper intestinal function. Regular, daily bowel movements are an essential element of proper body detoxification and maintaining intestinal health. Our immune system is largely dependent on the health of our intestines, and this is one of the key reasons why proper digestion is key to optimizing our health and well-being.
So next time you plan a meal, think not only about what you'll eat, but also about how you'll ensure you have the right conditions to eat in peace and at the right time of day. Your body will surely thank you for the kind treatment!
Are you interested in Eastern cuisine? Read about it too. How Asians cool down with food on hot days.
Clinical Dietitian Monika Wodyczko