2024-10-28 15:52:00
Aerophagia, abdominal pain, indigestion… eating in a hurry is a source of various discomforts. Above all, this bad habit disrupts the sending of signals to the brain that orchestrate the digestion process and allows the feeling of satiety.
Our current pace of life often pushes issues as fundamental as food to the background. We often have a quick breakfast on the way to work, or we eat quickly to save time to be more productive or because we feel like we have a better work-life balance.
Beyond other thoughts on this culture of haste, it is interesting to weigh time and health and to stop for a few minutes to assess the possible consequences of eating too quickly. Do you ever have excess gas? Do you often suffer from heavy digestion? How long has it been since you paid attention to your feelings of hunger and fullness?
Excess gas
Regarding the first problem, excessive ingestion of air during and between meals is called aérophagie. It can cause mild discomfort, a feeling of heaviness and bloating, as well as abdominal pain and abdominal distention (an objective and visible increase in the diameter of the abdomen after ingestion of food).
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The normal amount of gas in the digestive tract on an empty stomach is about 200 milliliters. If this quantity increases significantly, the physiological mechanisms of expulsion can become very uncomfortable. This volume depends on the balance between ingestion and production of gaz and its elimination, in the form of belching, flatulence or via its consumption by the intestinal microbiota.
One of the main factors responsible for increased air ingestion and gas production is eating quickly, although chewing gum, smoking and alterations in the microbiota can also contribute.
Digestive overwork
Furthermore, when we eat in a hurry, the chewing time is reduced and the food arrives almost whole in the stomach, which requires a greater production of gastric juices to digest it correctly. This phenomenon, which also requires a greater metabolic effort, is at the origin of the annoying feeling of heaviness and indigestion which accompanies express meals.
If we do not chew enough – and therefore if we do not allow the action of oral enzymes – the absorption of food in the small intestine can also be impacted. Thus, despite the stomach’s efforts to compensate, food can arrive in the intestine without having been sufficiently digested.
No stop signal
If we now focus on the feelings of hunger and fullness which have already been mentioned previously, we must refer to the gut-brain axis. Because it is responsible, on the one hand, for sending the signals that orchestrate the digestion process and, on the other hand, for the need to look for food or, on the contrary, to fast.
Two hormones, leptin and ghrelin, regulate satiety and hunger, respectively. When we see, smell and begin to ingest a food, it takes 20 to 30 minutes for the first to take effect. When we eat too quickly, we ingest quantities greater than our actual energy needs because leptin does not have time to tell us that we are full.
You still don’t see the time-health balance clearly tilting in the right direction? Please note that several studies show a relationship between the speed at which we eat and cardiovascular risk factorsof the high triglyceride levels and increased risks of developing metabolic syndrome (it increases up to 59%) or a overweight and obesity, particularly in diabetic populations.
So it’s worth stopping for a moment, sitting down and enjoying your lunch break or meal, quietly. Chew slowly and pay attention to your feeling of fullness. Invest time and gain health.
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How to stop aerophagia
**Interview: Understanding Aerophagia and the Effects of Eating Quickly**
**Host:** Welcome to our segment! Today, we’re diving into a topic that affects many of us in our fast-paced lives: aerophagia and its connection to quick eating habits. Joining us is Dr. Emily Harper, a gastroenterologist with extensive experience in digestive health. Welcome, Dr. Harper!
**Dr. Harper:** Thank you for having me! It’s a pleasure to be here.
**Host:** Let’s jump right in. Aerophagia, as we understand, involves the excessive swallowing of air, often leading to uncomfortable symptoms like bloating and abdominal pain. Can you explain how our eating habits contribute to this condition?
**Dr. Harper:** Absolutely. Eating quickly is a major factor that contributes to aerophagia. When we rush through meals, we tend to swallow more air along with our food, which can lead to increased gas and discomfort. The process of chewing is crucial; if we don’t take the time to break down our food, it reaches the stomach largely intact, requiring more gastric juices to digest properly.
**Host:** That makes sense. So, it’s not just about what we eat, but how we eat. What are some common symptoms people experience with aerophagia?
**Dr. Harper:** Common symptoms include a feeling of heaviness, bloating, excess gas, and, at times, sharp abdominal pain. Some people might even experience visible distention in their abdomen after eating. It’s all very uncomfortable, and these symptoms can disrupt daily life.
**Host:** With so many challenges in our busy lives, how can individuals become more mindful of their eating habits to prevent these issues?
**Dr. Harper:** A great starting point is simply to slow down. Taking the time to chew your food thoroughly can significantly reduce the amount of air swallowed. Additionally, being mindful of your hunger cues and eating until you’re satisfied—not stuffed—can help as well. It’s also beneficial to avoid distractions, like screens, while eating to better connect with your body’s signals.
**Host:** Those are very practical suggestions. Are there any long-term effects of not addressing aerophagia and quick eating?
**Dr. Harper:** Yes, if left unaddressed, it can lead to chronic discomfort and even alter your digestive health. Over time, the body may struggle to digest food efficiently, leading to further complications like indigestion or potentially impacting gut microbiota dynamics.
**Host:** Thank you, Dr. Harper. It’s crucial for everyone to understand the importance of mindful eating. Before we wrap up, is there one takeaway you’d like our audience to remember about aerophagia and their eating habits?
**Dr. Harper:** Definitely! Remember that taking a few minutes to savor your meals not only enhances your eating experience but also supports your digestive health. Slowing down can make a world of difference.
**Host:** Thank you for your insights, Dr. Harper, and for shedding light on this important topic. We hope our listeners take this advice to heart in their eating habits.
**Dr. Harper:** Thank you for having me!
**Host:** And that concludes our discussion on aerophagia and the effects of quick eating. Stay tuned for our next episode where we’ll cover more health-related topics. Until next time, take care of your health!
