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

After NHS doctors warned people against vitamin D tablets and its overdose, Turkish expert Prof Dr Mustafa Atlay, a specialist in endocrinology and metabolic diseases at Ankara Training and Research Hospital, said that vitamin D levels above 100 nanograms per milliliter (ng/ml) pose significant risks. The doctor said, "Excessive and unsupervised intake can lead to toxic effects." He highlighted that while deficiency is common among some people, the best way is sunlight. Most people have a limited sun exposure, particularly indoors workers.

The doctor says that deficiency symptoms include fatigue, muscle weakness, bone pain, and in severe cases osteoporosis. Natural sources of vitamin D include fatty fish, egg yolk, liver, and mushrooms, but diet alone is insufficient. The doctor pointed out that supplements under medical supervision is important, especially for elderly individuals, children, and women.

What Are The Early Signs Of Vitamin D Poisoning?

Atlay noted that early signs of poisoning include:

• High blood calcium
• Causing nausea
• Dehydration
• Kidney injury
• Heart rhythm problems
• Neurological symptoms

What Are The Symptoms NHS Experts Warned About OD-ing on Vitamin D

Vitamin D Overdose: Feeling Frequently Thirsty And Want To Urinate

If you find yourself feeling thirsty or want to urinate more, it could be because you are taking too much of vitamin D. NHS experts suggest to cut the intake to a single 10 microgram tablet and drop any extras if these symptoms appear.

What happens is that excess vitamin D could disrupt fluid and salt balance in the body and thus you may want to visit the loo a little more. Also, keep hydrating yourself. In case the symptoms persist, go to your GP.

Read: NHS Doctors Warn Vitamin D Users About Four Key Overdose Symptoms

Vitamin D Overdose: Burping Constantly, Feel Nausea And Have A Sour Stomach

If you feel like puking, and are burping constantly, for feel like a sour stomach, then try to take your supplement after a meal. If you are taking gummies or spray, it is the best time to switch to a tablet. This happens because food buffers the supplement in the gut and reduces irritation, whereas sprays and gummies contain sweeteners or flavors that could create problems for some people.

Vitamin D Overdose: Bones And Muscles Hurt

If you feel your muscles are cramping more and bones also ache, it is a red flag. The key to this is to prioritize your fluids, mineral -rich foods, and physical activities.

Excess vitamin D could disturb the minerals muscles rely on. Furthermore, dehydration makes cramping worse. You can improve your hydration, drink water with meals and also include yogurt and leafy greens in your food. Include some exercise or gentle stretching in your schedule.

Vitamin D Overdose: Cannot Think Straight

Excess vitamin D could also make your brain fog or cause headaches. So, when you buy any supplement, make sure you read the label. Choose a product listing only cholecalciferol and simple bulking agents. Take it with food at the same time each day to keep intake steady and gentler on the gut. Experts also suggest leaving combined A+D products behind and only pick simple D3 tablet.

After two cases of Nipah virus, a rare, bat-borne pathogen was confirmed in West Bengal, five more cases were reported, with nearly 100 people placed under quarantine.

The two previously confirmed cases were of two nurses, the rest cases are of a doctor, a health staff member, with some patients in critical condition.

Speaking to TOI, Dr Aishwarya R, Consultant, Infectious Diseases at Aster RV Hospital said, “Nipah virus is a highly dangerous zoonotic infection with a high fatality rate, ranging from 40% to over 70% in past outbreaks.” The doctor has also advised people against eating certain food, including fruits fallen from trees, unpasteurized date palm sap and any other fruits without washing. The doctor explained that this infection can spread with infected animal who could bite fruits and spread the virus through their saliva.

Nipah Virus Tested In West Bengal Bats

A survey conducted on bats in West Bengal found no active Nipah virus infection. Though there were antibodies detected in one specimen, which indicated prior exposure. This was confirmed by a senior state forest department official on Tuesday. The survey was conducted amid the identification of two confirmed Nipah virus cases.

Read: After Two Nipah Cases In West Bengal, Tests On Bats Show No Active Infection

To conduct the survey, nine bats near Kuberpur on the Kolkata-Barasat Road in Madhyamgram were tested using RT-PCR. All samples were negative, however, one bat, tested positive for antibodies. However, it only suggested prior infection, meaning there was no current risk of transmission.

The survey was conducted by the state forest department in collaboration with scientists form Pune-based National Institute of Virology. "The findings are reassuring, but caution is warranted. Surveillance and prevent measures will continue until we are fully assured that there is no risk," confirmed a senior official of the West Bengal Health Department.

What Is Nipah Virus?

As per the World Health Organization (WHO), Nipah virus infection is a zoonotic illness that is transmitted to people from animals, and can also be transmitted through contaminated food or directly from person to person.

In infected people, it causes a range of illnesses from asymptomatic (subclinical) infection to acute respiratory illness and fatal encephalitis. The virus can also cause severe disease in animals such as pigs, resulting in significant economic losses for farmers.

Although Nipah virus has caused only a few known outbreaks in Asia, it infects a wide range of animals and causes severe disease and death in people.

During the first recognized outbreak in Malaysia, which also affected Singapore, most human infections resulted from direct contact with sick pigs or their contaminated tissues. Transmission is thought to have occurred via unprotected exposure to secretions from the pigs, or unprotected contact with the tissue of a sick animal.

In subsequent outbreaks in Bangladesh and India, consumption of fruits or fruit products (such as raw date palm juice) contaminated with urine or saliva from infected fruit bats was the most likely source of infection.

Human-to-human transmission of Nipah virus has also been reported among family and care givers of infected patients.

Read: Doctor Debunks Five Myths Around Nipah Virus

Nipah Virus Symptoms

• Fever
• Headache
• Breathing difficulties
• Cough and sore throat
• Diarrhea
• Vomiting
• Muscle pain and severe weakness

Black or forbidden rice, especially from Manipur, Assam and Meghalaya, has long been PM Narendra Modi's favorite superfood and experts say it has even more antioxidants than blueberries!

Registered dietitian Beth Czerwony, RD, noted: "Black rice has been slow to cross over to places outside of Asia, but we are finally starting to understand its benefits as a healthy, appetizing and beautiful food."

Belonging to the species Oryza sativa, the rice refers to a type of heirloom rice that is used in traditional Chinese medicine and was once reserved only for the wealthy and powerful, which is why it's known as 'forbidden'.

Black rice may be long-grain, medium or short-grain. Grown on a small scale, this rice is not as common as white, brown and red rice and is primarily grown in India's Northeastern states, as well as West Bengal, Odisha and Jharkhand.

Here are some of its health benefits:

1. Improves Eye Health

Research shows that black rice contains high amounts of lutein and zeaxanthin, two types of carotenoids that work as antioxidants to help protect your eyes from potentially damaging free radicals.

In particular, lutein and zeaxanthin have been shown to help protect the retina by filtering out harmful blue light waves, which are transmitted from all electronic devices as well as LED lamps. While it helps with alertness and mood during the day, excessive blue light exposure at night can suppress melatonin and disrupt sleep-wake cycles.

Previous research also suggests that black rice's high antioxidants may play an important role in protecting against age-related macular degeneration (AMD), which is the leading cause of blindness worldwide. It may also decrease the risk of cataracts and diabetic retinopathy (a complication of diabetes that affects the eyes).

2. Helps With Blood Sugar Management

Black rice is especially beneficial for those suffering from Type 2 diabetes as antioxidants and phytochemicals can improve your body’s sensitivity to insulin. This helps the body to better use glucose, slows the rate at which the body absorbs sugar and lowers overall sugar levels in your blood.

3. Rich Source of Essential Nutrients

Black rice stands out among rice varieties due to its high protein content. In comparison to brown rice, which contains 7 grams of protein per 100 grams, black rice offers 9 grams. It is also a valuable source of iron, a mineral crucial for oxygen transport in the body.

A quarter cup (45 grams) of uncooked black rice provides:

Calories: 160

Fat: 1.5 grams

Protein: 4 grams

Carbohydrates: 34 grams

Fiber: 1 gram

Iron: 6% of the Daily Value (DV)

4. Reduces Oxidative Stress

High levels of oxidative stress have previously has been associated with an increased risk of several chronic conditions, including heart disease, Alzheimer’s, and certain forms of cancer.

5. Boots Heart Health

While research on black rice and heart health is ongoing, its high flavonoid has been linked to a lower risk of cardiovascular disease.

Certain studies suggest that anthocyanins can improve cholesterol levels by increasing HDL (good) cholesterol and reducing LDL (bad) cholesterol. While further research is needed, early findings suggest black rice may help reduce plaque buildup in arteries, which can help prevent atherosclerosis and reduce the risk of heart attack.