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

Seeds are one of the easiest foods to snack on. They are portable, crunchy, and packed with nutrients. But with so many options available, choosing the right one can feel confusing.

If you are deciding between two popular choices, flaxseeds and pumpkin seeds, it helps to know that they differ quite a bit in terms of protein, fiber, and overall health benefits.

Flaxseeds are small, with a mild, slightly nutty flavour, as explained earlier by Natalie Rizzo, a registered dietitian and nutrition editor at TODAY. Pumpkin seeds, on the other hand, have been ranked by Rizzo as one of the healthiest seeds you can eat, mainly because they are rich in essential minerals such as zinc, magnesium, and iron. Both seeds are nutritious, but each shines in its own way. Here is a closer look at how they compare.

How Nutritious Are Flaxseeds?

In a two-tablespoon serving of flaxseeds, you get approximately:

• 110 calories
• 4 grams of protein
• 6 grams of carbohydrates
• 6 grams of fiber
• 9 grams of fat

Pumpkin Seeds Nutrition

A one-ounce serving of roasted pumpkin seeds contains around:

• 163 calories
• 8.5 grams of protein
• 14 grams of fat
• 4 grams of carbohydrates
• 2 grams of fiber

Flax Seeds vs Pumpkin Seeds: Protein Intake

Protein plays a key role in building and maintaining muscle strength. Nutrition experts generally suggest aiming for about 20 to 40 grams of protein per meal, along with some protein-rich snacks during the day.

While both seeds offer protein, pumpkin seeds clearly come out ahead. A serving of pumpkin seeds contains more than double the protein found in a serving of flaxseeds. In fact, pumpkin seeds are among the most protein-rich seeds available, alongside sunflower and hemp seeds.

One serving of pumpkin seeds provides about 8.5 grams of protein, which is more than what you get from an egg. Flaxseeds, by comparison, offer around 4 grams per serving. If boosting protein intake is your priority, pumpkin seeds are the better option.

Flax Seeds vs Pumpkin Seeds: Fiber Intake

Fiber is best known for supporting digestion, but it also helps regulate cholesterol levels and manage blood sugar. Despite its importance, many people struggle to get enough fiber in their daily diet.

Most adults should aim for at least 25 grams of fiber a day, which can come from foods like vegetables, fruits, legumes, nuts, and seeds.

When it comes to fiber, flaxseeds have a clear advantage. Pumpkin seeds provide about 2 grams of fiber per serving, while flaxseeds deliver a much higher 6 grams per serving.

Flax Seeds vs Pumpkin Seeds: Fat Intake

Fat often gets a bad reputation, but not all fats are harmful. Healthy fats help you feel full and support heart and brain health.

Both flaxseeds and pumpkin seeds contain beneficial fats, mainly in the form of fatty acids. A serving of flaxseeds provides about 9 grams of fat, while pumpkin seeds contain around 14 grams. Both can be considered excellent plant-based sources of healthy fats that support overall well-being.

Flax Seeds vs Pumpkin Seeds: Other Nutrients

Beyond protein, fiber, and fat, both seeds contain additional compounds that support health.

Flaxseeds are especially known for their heart-protective properties. They are rich in omega-3 fatty acids and lignans, which are anti-inflammatory compounds linked to improved cholesterol levels and better blood pressure control.

Rizzo has also noted that the anti-inflammatory effects of flaxseeds, largely due to lignans, have been associated with reduced tumour growth in animal studies. Pumpkin seeds, meanwhile, stand out for their high levels of magnesium and zinc.

Flaxseeds provide about 20 percent of the daily recommended intake of magnesium, while pumpkin seeds offer an even higher amount, around 37 percent. Magnesium supports metabolism, nerve function, bone strength, and heart health, and it has also gained attention for its role in improving sleep. Zinc is equally important, as it helps strengthen the immune system and supports proper wound healing.

Pumpkin seeds also contain vitamin E, along with iron and calcium, according to registered dietitian and TODAY contributor Kristin Kirkpatrick.

Should You Eat Flaxseeds or Pumpkin Seeds?

Both flaxseeds and pumpkin seeds are nutritious, crunchy, and easy to add to meals. Whichever you choose, you will benefit from plant-based protein, gut-friendly fiber, and heart-healthy fats. Neither seed is strictly better than the other. The best choice depends on your personal health goals and how you plan to use them.

If increasing protein intake is your main aim, pumpkin seeds are the stronger option. They also work well as pumpkin seed protein powder in smoothies, which is suitable for people avoiding dairy or nuts, as previously noted by TODAY.com.

If you are focused on improving fiber intake, flaxseeds are the better pick. They can be sprinkled over yogurt, added to salads, mixed into granola, or used in baking. When ground into a meal or powder, flaxseeds can help thicken dishes like veggie burgers. When mixed with water, they form a gel that can even replace eggs in some recipes.

Because whole flaxseeds may pass through the digestive system without fully breaking down, ground flaxseeds are often recommended to help your body absorb more nutrients.

In the end, both flaxseeds and pumpkin seeds are healthy additions to your diet and can easily boost the nutritional value of your meals.

A leading scientist is challenging the common belief that snacking between meals is automatically bad for your health. Dr Sarah Berry, chief scientist at Zoe, studied the eating patterns of more than 1,000 individuals to better understand how snacking might influence health—positively or negatively

One Common Snacking Habit Could Be Raising Your Cholesterol

Dr Berry pointed out that many people underestimate the importance of when they eat snacks and how timing can affect overall health. The study found that those who ate after 9pm generally had poorer health outcomes, according to Surrey Live. Dr Berry added: “The time you snack is crucial—late-night eating, particularly after 9pm, was consistently associated with these negative health markers.”

Dr Berry explained: “What really stood out was that the time of day you snack makes a difference. Our research showed that snacking after 9pm was linked to higher blood pressure, reduced insulin sensitivity, and elevated cholesterol levels.”

Snack Choices Matter More Than Snacking Itself

The research also looked at the types of snacks participants chose. Dr Berry clarified: “Snacking in itself, eating between main meals—is not the issue. The concern is the kind of snacks you pick. If you’re hungry between meals and choose nutritious options, it won’t harm your health.”

Her findings suggest that selecting healthy snacks and avoiding late-night eating after 9pm can prevent snacking from negatively affecting your health. This means people can still enjoy small treats during the day without feeling guilty.

Why High Cholesterol Is Concerning

High cholesterol is one of the more serious consequences of snacking, often called a ‘silent killer’. It usually does not produce noticeable symptoms on its own but can trigger life-threatening conditions such as heart attacks and strokes.

This condition occurs when there is too much cholesterol—a fatty substance—in the bloodstream. Over time, this buildup can block blood vessels and impair circulation.

High cholesterol can be caused by eating fatty foods, living a sedentary lifestyle, being overweight, or habits like smoking and drinking alcohol. It can also be inherited. While it can be managed with lifestyle changes or medications, awareness and early prevention are crucial.

Symptoms Of High Cholesterol

High cholesterol often develops quietly, with no clear warning signs, which is why it is commonly described as a “silent” condition. On its own, it usually does not cause symptoms. However, over time, it can raise the risk of serious problems such as heart disease. When complications begin to develop, people may notice chest pain known as angina, shortness of breath, unusual tiredness, or cramps in the legs. In some cases, especially in inherited conditions like familial hypercholesterolemia, visible signs can appear. These include yellowish fatty deposits on the skin or around the eyes, called xanthomas or xanthelasmas. Despite this, regular lipid panel blood tests remain the most reliable way to diagnose high cholesterol, according to the Cleveland Clinic.

Common Signs from Related Conditions (Atherosclerosis)

These symptoms usually point to plaque buildup in the arteries, a condition known as atherosclerosis, which is closely linked to high cholesterol:

• Chest Pain (Angina): A feeling of tightness, pressure, or squeezing in the chest, often triggered by physical effort or stress, caused by reduced blood flow to the heart.
• Shortness of Breath: Trouble breathing, especially during activity, as narrowed arteries limit oxygen supply.
• Fatigue or Weakness: Persistent low energy or weakness due to reduced oxygen reaching the muscles.
• Leg Pain or Cramping (Intermittent Claudication): Pain or cramps in the legs during walking or exercise, which may signal blocked arteries in the legs, also known as peripheral artery disease.
• Dizziness or Fainting: This can happen if blood flow to the brain is affected.
• Heart Palpitations: A sensation of irregular or rapid heartbeats

Your diet just does not affect your weight and how your body looks, but it has a direct impact on your fertility. Male fertility is not often talked about. This is why, today, Health and Me is focusing on 6 foods that can lead to a low sperm count.

Processed Meats

Meat that has been preserved by salting, curing, smoking, canning or drying is called processed meat. These include salami, bacon, sausages, and ham. If you are a regular at consuming such food, chances are your sperm count could be low. Research also suggest that men who regularly consume processed meat carry 23% less sperms than those who consume it in moderate quantities

Alcohol

Time and again, doctors have pointed out that there is no safe limit of alcohol consumption. However, heavy drinking could have negative impact on sperm. It could lower your testosterone levels and sperm count. It could also cause early ejaculation, and shrink the testicles.

As per the Centers for Disease Control and Prevention (CDC), in around 35% of cases of infertility, consistent drinking, heavy drinking, and binge drinking led to negative impact on sperm.

For men, the CDC notes, that 5 or more drinks on one occasion, within 2 to 3 hours is considered binge drinking. 15 ore more drinks per week is considered heavy drinking.

Junk Food

In the 2019 annual meeting of the European Society of Human Reproduction Embryology in Vienna, researchers noted: "Sperm count has been declining in the Western countries over the past few decades." The reason? They said it was due to the "Western" meal that comprise of high fat food. These include Burger, fries, pizza, and high energy drinks that impact testicular function in young men. The researchers found that sperm counts for men who eat such food were 25.6 million lower on average, than the men who eat fish, chicken, vegetables, and other food.

Sugary Beverages

Sugar is one of the worst food choices for overall health and sperm health. Consuming excessive sugar raises insulin in the body, which could lead to poor sperm motility and low testosterone level. It could also lead to weight gain, obesity and other metabolic syndromes.

Caffeine

A 2016 study showed that consuming caffeinated drinks, sodas, and energy drinks reduced fertility in men. The study titled Caffeine and caffeinated beverage consumption and fecundability in a preconception cohort, noted a reduction in male fertility. Another 2017 study found that caffeine could also cause sperm DNA damage. Studies have showed that caffeine intake could lower sperm count.

Food With Pesticide Spray

Pesticides used in homes, gardens, lawns, and even in fruits and vegetables could cause a dramatic decline in sperm count. A 2023 study by the senior study author Melissa Perry dean of the College of Public Health at George Mason University in Fairfax, Virginia, noted: “Over the course of 50 years, sperm concentration has fallen about 50% around the world."

The study found a strong association between two common insecticides including organophosphates and N-methyl carbamates as the reason for the decline of sperm concentration.