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

Energy drinks have become a common pick-me-up, marketed as quick fixes for sharper focus, improved alertness, and instant energy. Whether you are working late or driving for hours, grabbing a can may feel like the easiest way to stay awake. Yet once that caffeine rush fades, what lasting effects does it leave on your heart, brain, and sleep?

The FDA has received several reports connecting energy drink intake to deaths and serious side effects such as spikes in blood pressure, seizures, and irregular heart rhythms. Many of these incidents required hospital treatment.

Between 2022 and 2023, America’s Poison Centers recorded a 24.2% rise in cases of children and teenagers under 20 being exposed to energy drinks. Worryingly, around 78% of these were accidental, most youngsters did not realize how much caffeine they were consuming or even that their drink contained it.

How Energy Drinks Can Overstimulate Your Heart

Studies have shown that energy drinks can disrupt normal heart rhythm. People who consume them often experience higher blood pressure and irregular heart activity that can last for several hours, which may increase the chance of dangerous arrhythmias.

Caffeine stimulates the sympathetic nervous system, raising heart rate and blood pressure. But unlike coffee, energy drinks combine caffeine with other stimulants such as guarana, taurine, and L-carnitine, which amplify caffeine’s impact, according to researchers at Jefferson Health.

They also note that one can of an energy drink may contain far more caffeine than a standard 8-ounce cup of coffee. The FDA generally considers up to 400 milligrams of caffeine a day to be safe for healthy adults with no heart problems.

Although experts points out that the caffeine difference between coffee and energy drinks may not appear large, labels can be misleading. A cup of coffee contains about 90 mg of caffeine, while energy drinks can range from 100 to 350 mg, sometimes even more when a single can holds multiple servings. Reading labels carefully helps you understand how much caffeine you are really consuming.

Energy Drinks Contain Excess Calories

Along with caffeine, these drinks are often loaded with sugar and calories. Many specialty coffees, packed with syrups, whipped cream, and heavy dairy, fall into the same category. Regularly consuming such beverages increases the risk of weight gain, obesity, and type 2 diabetes, all of which harm heart health.

Dr. Reginald Ho, a cardiologist, explains that over time, this pattern can lead to high blood pressure, rapid heartbeat, and other cardiovascular diseases.

Energy Drinks Can Lead to Stroke Issues

Energy drinks may also raise the risk of stroke. A stroke is often described as a “heart attack in the brain.” One condition linked to these drinks is reversible cerebral vasoconstriction syndrome (RCVS), which involves sudden spasms in the brain’s blood vessels that can either restrict blood flow or cause bleeding, as noted by the Cleveland Clinic.

Caffeine blocks adenosine, the chemical that helps the brain relax, so even when you feel tired, your mind remains overstimulated. This disruption affects your sleep cycle and can cause poor memory, low concentration, mood swings, anxiety, and even depression.

Can You Mix Energy Drinks With Alcohol?

Health experts have repeatedly warned against mixing alcohol with energy drinks. The FDA has stated that adding caffeine to alcohol makes for an “unsafe additive.”

Caffeine’s stimulant effect masks alcohol’s depressant properties, allowing people to drink more without feeling its sedative impact. This can lead to misjudging one’s level of intoxication and even driving while impaired.

While energy drinks may promise a quick fix for fatigue, their risks to the heart, brain, and sleep are real. Choosing natural ways to stay energized, through rest, hydration, and balanced nutrition, is far better for long-term health.

You have probably heard of green matcha, the bright green tea powder packed with antioxidants and health benefits. But have you come across its strikingly blue counterpart, known as blue matcha? This trendy ingredient — a vivid blue powder — has been popping up on social media in everything from smoothies to cocktails. While blue matcha doesn’t offer the exact same benefits as green matcha, this indigo-hued powder could lift your mood in other ways. So, is blue matcha a superdrink or just a passing health trend? Let’s break it down.

What is Blue Matcha?

Blue matcha comes from the flower of the butterfly pea plant. According to the Cleveland Clinic, “Blue matcha is usually found in powdered form, but sometimes it’s sold as a tea to brew,” explains Romito. “It’s quite different from green matcha, but because it’s consumed in a similar way, that’s likely how it got the matcha name.” Blue matcha also offers a visual perk, making it a favorite in drinks and cocktails. “It’s a chameleon in a cup,” Romito says. “When its antioxidants mix with acidic ingredients like lemonade, it can shift from blue to purple or even pink.”

Health Benefits of Blue Matcha

While it’s fun to play with in drinks, blue matcha does have some potential health perks, Romito notes, according to the Cleveland Clinic:

It’s caffeine-free

Green matcha is loaded with caffeine, making it perfect for a morning boost. Blue matcha, however, has no caffeine. “This is ideal if you avoid caffeine or are sensitive to it,” Romito points out.

It’s rich in anthocyanins

Anthocyanins are the pigments that give foods like cherries, pomegranates, eggplants, and red cabbage their deep blue or purple color. While research is ongoing, these antioxidants may help with:

• Lowering blood pressure
• Reducing the risk of heart disease
• Protecting against neurological conditions
• Slowing cancer growth

“Blue matcha works like any other food with these antioxidants,” Romito emphasizes. “It doesn’t give you more benefits than eating blueberries or purple sweet potatoes. It’s best to include a variety of blue and purple foods in your diet.”

Blue Matcha: Potential Risks or Side Effects

Overall, blue matcha appears safe for most people. Regarding allergies, registered dietitian Natalie Romito, RD, LD, advises that anyone allergic to flowers should start with small amounts to see how their body reacts. She also cautions against overdoing it.

“Too much of anything isn’t good,” Romito says. “Stick to about one serving of blue matcha a day. If it causes nausea or digestive issues, your body might not tolerate it well. In that case, you can rely on other blue and purple foods to get the same antioxidants.”

Adding blue matcha to coffee, tea, cocktails, and other foods can make them more visually appealing. While it does have some health benefits, more research is needed to fully understand its potential.

“If you enjoy blue matcha, that’s great,” Romito concludes. “But don’t replace other blue and purple foods with it. Keep eating blueberries, beets, and grapes. Blue matcha can be a fun addition, but it shouldn’t replace the nutritional value of other foods.”

Tiktok fibremaxxing wellness trend: There is no shortage of wellness trends online that claim to transform your health, but a new one has taken over social media with a focus on gut health. It’s called “fibremaxxing,” and its premise is simple: eat more fibre to improve digestion, metabolism, immunity, and lower the risk of disease. On TikTok and Instagram, the trend often appears as colourful lentil bowls, chia puddings, and smoothies loaded with leafy greens and flaxseeds. But how much of this viral trend is actually backed by science?

Also Read: Hong Thai Herb Inhaler Recalled: Thai FDA Flags Popular Brand Over Contamination — All You Need To Know

The idea of increasing both soluble and insoluble fibre isn’t new, yet fibremaxxing has made it trendy again—and this time, for good reason. Fibre is vital to everyday health, supporting everything from steady blood sugar to regular bowel movements. Here’s what experts say about this growing movement and why fibre truly matters.

What Is Fibremaxxing?

Fibremaxxing is a social media movement that encourages people to boost their fibre intake by adding more fruits, vegetables, legumes, and whole grains to every meal. The goal is to improve digestion, promote fullness, and support long-term health. According to Dr. Urvi Shah, a board-certified hematologist-oncologist and physician at Memorial Sloan Kettering Cancer Center, the concept behind fibremaxxing is largely rooted in scientific evidence. Dr. Shah, who is leading multiple studies on high-fibre plant-based diets, notes that the approach aligns well with established nutrition research.

Is ‘Fibremaxxing’ Good Or Bad For Your Gut?

High-fibre diets are consistently linked to a wide range of health benefits, from lowering the risk of heart disease, diabetes, and colon cancer to aiding weight control and gut function. That’s why Dr. Shah believes fibremaxxing gets several aspects right.

She explains that including a wide variety of plant-based, high-fibre foods is essential because “different fibre types feed different microbes.” A diverse diet helps nurture a balanced microbiome. She adds that the trend’s emphasis on whole foods rather than processed or fibre-enriched items is a major plus. “Whole plants provide fibre, polyphenols, and micronutrients that work together to support the gut,” she says. Prebiotic-rich foods also help shape a healthier microbiota and increase the production of beneficial short-chain fatty acids like butyrate, which has “anti-inflammatory and anti-cancer effects.”

Simply put, upping your fibre intake through natural, unprocessed foods, rather than supplements, can make a real difference to gut health.

What’s The Daily Recommended Amount of Fibre Intake?

Experts suggest that adults should consume between 25 and 30 grams of fibre each day. Men typically require more (around 38 grams), while women need about 25 grams. These numbers can vary depending on age, sex, and calorie intake, but a general guideline is 14 grams of fibre for every 1,000 calories eaten, according to Harvard Health.

How To Add Fibre To Your Diet?

Plant-based foods are the easiest way to increase your fibre intake, this could mean starting your morning with oats or simply adding more vegetables to your meals. Dietitian Laura Tilt notes that several everyday foods are surprisingly high in fibre:

• Rolled porridge oats – 4.5g per 50g (half cup)
• Canned chickpeas – 7g per half can
• Seeded bread – 5g per two slices
• Canned lentils – 6g per half can
• Frozen peas – 4.5g per 80g (3 tbsp)
• Frozen raspberries – 5.5g per 80g (3 tbsp)
• Wholemeal pasta – 6.5g per 75g serving
• Dried apricots – 3g per 3–4 pieces
• Reduced salt/sugar baked beans – 7.5g per half can
• Mixed milled seeds (flax, pumpkin, chia) – 4.5g per 25g

Is Fibremaxxing Helpful?

There’s no doubt fibre plays an essential role in maintaining good health. But like any nutrient, too much of it can cause problems if not balanced properly. A sudden surge in fibre intake without enough water can lead to bloating, gas, constipation, dehydration, or even trigger IBS symptoms. Over-focusing on fibre might also cause you to overlook other nutrients your body needs. The key is moderation, fibre is beneficial, but it works best as part of a balanced, varied diet.