Do you ever finish a meal and wonder whether you've really tasted it? Eating has often become an accessory activity, shoehorned into the margins of a hectic life. You eat on the run at breakfast, over coffee during meetings, or multitask over dinner with your screens. Most of us have lost our sense of pace while eating.

Fast eating does not just deprive you of the enjoyment of your food; it could also disrupt very important processes within your body and lead to some physical discomforts, digestive problems, and health issues in the long run. Taking more time and enjoying food can be such a luxury; it is however worth the try since it greatly affects your health. Understanding why it is so wrong to consume too fast-and how to deal with this can give you a good chance at re-gaining control over the habits of consuming food and create a healthier eating habit.

Let's take a closer look at what happens when you eat too fast and discuss strategies for adopting a more mindful approach to eating.

Why is Eating Too Fast A Problem?

1. Digestive Distress

When you eat too fast, your digestive system can't keep up. Chewing is the first step in the digestion process, breaking food into smaller pieces and mixing it with saliva to help it absorb. If this step is rushed, then your stomach has to work much harder to break down inadequately chewed food.

The outcome? Discomfort. Among those who regularly gobble their food, the most common symptoms are gas, bloating, nausea, and acid reflux. Indigestion caused by speed-eating can be felt as a heavy, burning sensation, which makes you uncomfortably full and regretful of the hasty meal, the U.S. National Library of Medicine reports.

2. Overeating and Weight Gain

One of the most serious problems with overeating is that it disrupts your body's hunger and fullness signals. It takes approximately 20 minutes for your stomach to communicate to your brain and signal that you are full. When you rush through eating, you consume more food before the message is received, which usually results in overeating.

Research supports this: a review published in the International Journal of Obesity found a strong association between fast eating and higher BMI. People who eat quickly are more likely to consume excess calories, contributing to weight gain over time. Slowing down allows your body to recognize when you’ve had enough, helping to maintain a healthy weight.

3. Disconnect From Hunger and Fullness Cues

Rushing through meals dulls the body's natural ability to regulate hunger and fullness. If you eat too quickly, it becomes more challenging for your brain to store good memories of what you have eaten, which might influence how much you eat later in the day. This disconnection from your body's signals not only affects your relationship with food but also increases the possibility of overeating later in the day.

Moreover, mindful eating — the practice of paying full attention to the experience of eating — enhances your ability to enjoy meals and recognize when you’re satisfied. Without mindfulness, food becomes less of a sensory experience and more of a task to complete.

4. Long-Term Health Risks

Speed-eating is not just a short-term problem; it can lead to long-term health problems. Several studies have connected fast eating with metabolic syndrome, a group of conditions that increase the risk of heart disease, stroke, and diabetes. According to a 2018 study published in BMC Public Health, people who eat quickly are at a higher risk of developing high blood pressure, elevated cholesterol, increased belly fat, and high blood sugar levels.

These long-term risks underscore the value of adopting a slower eating pace, not only for your comfort in the immediate moment but also for your overall health and longevity.

Also Read: 7 Genius Hacks To Lose Weight And Feel Full Without Starving Yourself

How to Slow Down? Practical Tips for Mindful Eating

Chewing your food slowly is one of the easiest ways to slow down. It aids digestion, enhances the sensory experience, and gives your brain time to catch up with your stomach's signals. Aim for at least 20 to 30 chews per bite, depending on the texture of the food.

Try eating with your fork or spoon in one hand and setting it down between bites. That small habit might make you eat more mindfully and avoid overeating. Eating in front of a TV or computer often results in mindless, frantic eating. Any time you can, sit at a table, put away distractions, and attend to your meal.

Start with a moderate amount so you're not feeling too full and not tempted to gobble it down. If you still feel hungry after you finish your plate, wait a few minutes to see if you want more.

If this is hard to do, then start a 20-minute timer and challenge yourself to get through your meal that long. Eventually, you will establish a natural cadence in eating.

When to Seek a Dietitian

If you are unable to slow down or feel guilty or ashamed about your eating habits, you should consider consulting a registered dietitian. They can help you identify the reasons behind your behavior and develop a personalized plan to support healthier eating practices.

Eating slowly is not just about enjoying your food; it is an important part of overall health. Mindful eating can help improve digestion, maintain a healthy weight, and reduce the risk of chronic health issues. It's not about being perfect; it's about progress. Small changes in eating habits can lead to significant long-term benefits, making every meal a step toward better health and well-being.

Take a deep breath, set down your fork, and enjoy the process-your body will thank you for it.

Indigestion. NIH

Association between eating rate and obesity: a systematic review and meta-analysis. Int J Obes (Lond). 2015

Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate. Nutrients. 2018

Association between self-reported eating speed and metabolic syndrome in a Beijing adult population: a cross-sectional study. BMC Public Health. 2018

Folklore has long suggested that a hot toddy, the warm alcoholic drink made with hot water, lemon juice, honey, and spirits such as whiskey, rum, or brandy, can ease a sore throat or help clear congestion caused by a winter cold. Many people swear by it. But what exactly is a hot toddy, and how does it work when you are dealing with cold and congestion?

What Is A Hot Toddy?

Hot toddy is a popular winter drink, especially during colder months. It is a traditional mix of whiskey or rum, hot water, honey, lemon, and warming spices like cinnamon or cloves. The drink helps warm the body, offers comfort in chilly weather, and may support the body during seasonal illnesses such as colds and flu.

Each ingredient plays a role. Honey is known for its natural antibacterial properties, while lemon provides vitamin C to support immune health. Alcohol acts as a mild vasodilator, which helps improve blood flow, and spices aid digestion while easing congestion. Together, these elements make hot toddy a soothing, natural option for winter discomfort.

That said, moderation is key. One serving, or at most two, especially in the evening, may help with sleep, stress, congestion, sore throat, and general discomfort. Below are some potential health benefits of drinking a hot toddy during winter.

Hot Toddy Health Benefits

1. Soothes Sore Throat and Cough

A hot toddy can feel deeply comforting when your throat is irritated during winter. The heat from the water, combined with honey, helps coat the throat and calm inflamed tissues. This can ease irritation caused by dry air or colds. Honey’s antibacterial qualities support healing, while lemon adds vitamin C to help the immune system. A small amount of whiskey or rum may further relax throat muscles, making coughing and swallowing less uncomfortable.

2. Boosts Immunity During Winter

Winter often brings frequent infections, but a hot toddy may help strengthen the body’s natural defences. Vitamin C from lemon supports white blood cells that fight viruses common in colder months. Honey provides antioxidants and enzymes that assist overall immunity. The warmth of the drink increases circulation, helping immune cells move efficiently through the body. Spices such as cinnamon or ginger offer anti-inflammatory benefits that may reduce the risk of infection. Having this drink before bedtime can support the body during seasonal changes.

3. Relieves Congestion and Clears Sinuses

Blocked noses are a common winter complaint, often caused by cold air outside and dry heating indoors. The steam from a hot toddy can help loosen mucus in the sinuses and nasal passages. Lemon’s acidity may help break down phlegm, while alcohol slightly widens blood vessels, which can ease congestion. Slowly inhaling the vapour can help open airways and make breathing more comfortable.

4. Warms You Inside Out

Few things fight winter chills better than a warm drink. Hot toddy raises your core temperature, helping warmth spread through the body. Alcohol encourages better circulation, especially to hands and feet that often feel cold. Ingredients like ginger or cloves add a warming effect by gently increasing metabolic heat.

5. Relaxation and Better Sleep

Winter stress, shorter days, and busy schedules can interfere with sleep. A hot toddy in moderation may help the body relax. Alcohol has a calming effect that can slow mental activity and ease restlessness. Honey may help stabilise blood sugar levels overnight, reducing sleep interruptions. The warmth of the drink also signals the body to wind down and prepare for rest.

Can A Hot Toddy Help With A Cold?

There is no cure for the common cold. Most people manage symptoms through home remedies and over-the-counter medicines. Honey is known for its anti-inflammatory effects, and lemon contains antioxidants that support health. However, no scientific studies have directly proven that hot toddies treat colds.

That said, according to Medical News Today, many people believe that a hot toddy can help ease common cold symptoms, including:

• runny nose
• sore throat
• sneezing
• fever
• body aches
• headache
• fatigue
• cough

While it may not cure a cold, a hot toddy can offer comfort and temporary relief during the winter months when used responsibly.

A simple drink costing just 22p per serving could benefit your heart. Recent research suggests that orange juice may help reduce blood pressure and inflammation, which are two major risk factors for cardiovascular disease.

Cardiovascular Disease: A Growing Concern In The UK

Cardiovascular disease remains a leading health concern in the UK, responsible for roughly a quarter of all deaths each year. This umbrella term covers conditions affecting the heart and blood vessels, including coronary artery disease, stroke, heart failure, and irregular heart rhythms.

While medications exist to manage these conditions, health authorities recommend lifestyle adjustments as well. Among these, dietary changes are crucial, particularly reducing foods high in saturated fats.

Orange Juice Shows Promise for Heart Health

New research from the University of São Paulo in Brazil, published in Molecular Nutrition and Food Research, has revealed that orange juice can influence genes linked to high blood pressure and inflammation. These are key contributors to heart attacks, strokes, and heart failure.

Inflammation can damage blood vessels, constrict arteries, and promote plaque buildup. Orange juice was also shown to enhance genes involved in fat metabolism, supporting better processing and storage of fats in the body.

Layanne Nascimento Fraga, the study’s lead author, told Medical News Today: “We used a transcriptomic approach to observe the effects of orange juice on the entire metabolic system, allowing us to see multiple pathways working together. We found improvements in key cardiometabolic markers, including blood pressure, inflammation, oxidative stress, and lipid metabolism.”

The study identified 1,705 genes affected by orange juice, with 98% being downregulated, highlighting its broad impact on cardiovascular health.

Personalised Benefits and Nutrigenomics

The researchers noted that orange juice’s effects can vary based on an individual’s body weight. This provides insights for tailored dietary recommendations, particularly regarding flavonoid-rich foods like citrus. At the time of reporting, a litre of orange juice from Tesco cost 89p, making a 250ml serving roughly 22p.

Supporting Evidence from Other Studies

This is not the first time orange juice has been linked to heart health. A 2023 study in Lipids in Health and Disease found that consuming two glasses (480ml) daily for at least a year led to significantly lower cholesterol levels in participants aged 18–66.

A meta-analysis reviewing nine studies also suggested that orange juice may improve levels of “bad” LDL cholesterol, though effects on total cholesterol and “good” HDL cholesterol were not significant.

A 2021 study in the European Journal of Nutrition further showed that hesperidin-enriched orange juice could reduce systolic blood pressure and pulse pressure, offering a potential tool for managing pre- and stage-1 hypertension.

It is important to remember that orange juice contains roughly 24 grams of sugar per serving, which should be considered when incorporating it into a daily diet, especially for those monitoring sugar intake.

It is that time of the year, when you will be partying, waking up hungover, and partying again. However, it is important to understand that such a habit takes a toll on you. How long alcohol stays in your body depends on how much you drank and how fast your system processes it. In general, the liver can break down roughly one standard drink per hour. Still, traces of alcohol can show up in tests even 24 hours later. A standard drink usually means about 12 ounces of beer, 4 ounces of wine, or 1 and a quarter ounces of distilled spirits. The more you drink, the longer your body needs to clear it.

Most of the alcohol you consume is processed by the liver. Small amounts leave through urine, sweat, and breath, but there is no shortcut to speed this up. Coffee, cold showers, or fancy detox drinks do not flush alcohol out faster. Time is the only real detox. Giving your liver space to do its job is key.

If someone has been drinking heavily for a long period and suddenly stops, detox can come with withdrawal symptoms. These can range from mild discomfort to serious complications. In some cases, withdrawal can be life threatening, which is why medical supervision is strongly advised for people with a history of heavy drinking.

How Long Can Alcohol Be Detected?

Alcohol stays detectable in the body for different lengths of time depending on the test used and individual factors like age, sex, body weight, food intake, and medications. Urine, breath, and blood tests can usually detect alcohol for 12 to 24 hours after drinking. Hair tests are different and may show alcohol use for up to 90 days.

In most parts of the United States, driving with a blood alcohol concentration of 0.08 grams per deciliter or higher is illegal because it affects judgment and vision. Utah has a lower legal limit of 0.05. Even if you feel sober, alcohol can still be present in your system.

What Happens During Alcohol Detox?

For people with alcohol use disorder or long term heavy drinking habits, withdrawal symptoms may start around eight hours after the last drink. These symptoms often peak between 24 and 72 hours and usually ease within five to seven days. Some psychological effects like anxiety or cravings can last longer.

Early symptoms often include nausea, anxiety, poor sleep, and stomach pain. More severe symptoms can involve high blood pressure, confusion, fever, hallucinations, or seizures. Because of these risks, detoxing in a medical setting is often the safest option. Doctors may prescribe medications to manage symptoms and prevent complications.

Tips for a Safer Detox

If you are cutting back or quitting alcohol, start by talking to a healthcare professional, especially if your drinking has been heavy. Take things one day at a time and focus on small, realistic goals. Choose a calm and supportive environment and avoid triggers that make you want to drink.

Hydration matters. Alcohol dehydrates the body, so water, herbal teas, and electrolyte drinks can help reduce headaches and fatigue. Nutrition also plays a big role. Balanced meals with fruits, vegetables, whole grains, and protein support recovery. Foods rich in B vitamins and magnesium are particularly helpful.

Avoid replacing alcohol with other substances like excessive caffeine or nicotine, as this can worsen stress and cravings. If you notice signs of alcohol dependence, reaching out for professional help is a strong and positive step. Detox is only the beginning, but with the right support, recovery is possible.