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Do You Masticate? (Why Chewing is Important)

September 22, 2016

chewing mastication teeth

You may have first heard about mastication in a middle school health class. It’s nothing to be embarrassed about. It’s totally natural. Everybody does it (unless you’re in a hurry and don’t have the time). Some people masticate several times per day. I’ve even seen people masticating in their cars on the way to work.

Mastication is another way of saying “chewing.” Chewing your food well is the first step toward healthy digestion. Being mindful of chewing while we eat can help us relax during mealtime. Eating in a relaxed, stress-free state will activate the parasympathetic nervous system. This is the opposite of the “fight or flight” state governed by the sympathetic nervous system.

If you think about it, when our ancestors were running from a bear, their bodies did not need to devote energy and resources to digesting a meal. The natural focus of the sympathetic nervous system is to RUN! Blood flow is diverted away from the gut and to the heart and skeletal muscle. Eyes dilate to expand our field of vision. Our breathing rate increases to support our escape from danger.

Modern-day stressors can keep our bodies in a sympathetic state and cause problems in the digestive system. Traffic jams, difficult co-workers, bad relationships, homework, and the evening news can all combine to prevent us from relaxing. Chewing your food thoroughly before swallowing helps initiate digestion. Enzymes that begin to break down carbohydrates are found in our saliva. Oils, proteins, and minerals become available for increased absorption when we chew. Let’s stop running from the bear and slow down our mealtimes by being mindful about chewing. A balanced meal does not mean balancing a sandwich on your knees while you drive on the freeway.

Horace Fletcher (1849-1919) was an interesting fellow. I learned about him during my undergraduate nutrition program. He became known as “The Great Masticator” because he promoted the practice of chewing each bite of food approximately 100 times. He gained a following, and this method of eating eventually became known as “Fletcherizing.” You can read one of his books on the subject for free here. The following suggestions are an excerpt from the book, Power Eating Program: You Are How You Eat, by Lino Stanchich.

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Muscles of chewingHow to Chew Properly

To get into the habit of chewing correctly, try counting the chews in each bite, aiming for 30-50 times. It helps if you put your fork down between bites.

  • Chew every mouthful of food at least 30 times each until the food becomes liquid.
  • Chewing breaks down food and makes it easier on the stomach and small intestine to digest.
  • Saliva assists in the digestion of carbohydrates.
  • Saliva can also make the food more alkaline, which creates less gas. (Gas is experienced in the stomach and intestine, but it is also caused by spleen imbalances.)

If under pressure at meals, take deep breaths, chew, and let the simple act of chewing relax you. Taking the time to chew will help you enjoy the whole spectrum of tastes and aromas that make up the meal.

Good Chewing Suggestions

Before Eating

  • Shower or wash hands and face
  • Turn off the television and put your phone away
  • Do not read
  • Find a clean, quiet place to eat
  • Light a candle or play soft music
  • Stretch and breathe
  • Say a prayer or meditate
  • Align your posture and breathe

During Your Meal

  • Place a bite of food in your mouth
  • Put your utensil down
  • Place your hands together while chewing
  • Begin chewing and deep breathing
  • Concentrate on what you’re doing
  • Look at your food or something attractive, or close your eyes partially or fully

After Eating

  • Say thanks
  • Sit and talk after your meal
  • Take a light stroll

Fletcherize-chewing-your-food

If you are suffering from digestive problems, we can help. The naturopathic doctors at Living Wellness Medical Center offer a brief meet and greet, call 480-588-6856 to schedule today.

DrBSig

Filed Under: Blogs, Digestion

Jill Mapstead
Jill Mapstead
2022-03-22
Can’t say enough about Dr. Marianne Marchese! Her commitment to women’s wellness, calm, knowledgeable, non-judgemental guidance and insightful diagnoses / treatment has me turn to her for all my wellness needs. She takes the time to really listen. I feel heard and valued in her care.
Marc Cohn
Marc Cohn
2022-01-08
We had a great first visit with Dr. Turner and we look forward to continuing to work with her. She provides true support and guidance to better health. Alexandra Cohn
Ivana Kalika
Ivana Kalika
2021-12-24
I'm writing my review for Dr. Sarv Varta Khalsa. I met with her a few months ago to receive treatment for a condition I'd been dealing with for an extensive amount of time. She was incredibly kind and took the time to listen to all the details of the symptoms I was experiencing. The office had the prescriptions I needed on-hand so I didn't need to go off-site to find them. All natural remedies, and at comparatively good prices (I don't remember how much exactly, but if they were up-charging, which I doubt, I didn't notice nor would I have minded for the convenience). I'm still symptom-free now after following her recommendations, so I wanted to write a review to express my gratitude. Even though the appointment was pricey, it was worth every single penny to finally be able to live my life feeling normal again. Thank you so much!!
Irene Nicholas
Irene Nicholas
2021-12-15
What's better than a Naturopathic Dr.... Dr. Olivia Watkins!!! I have been working with her for over a year and have learned so much about myself, she is truly a team partner in my journey. She is experienced in ANYTHING you may be experiencing. I consider her my primary physician... you should too!!!
Stephanie Llamas
Stephanie Llamas
2021-11-29
Dr. Watkins is nothing short of incredible. She is kind and personable, while extremely smart and results driven. I have suffered from digestive and hormonal issues my whole life and it wasn't until I met Dr. Watkins that I finally felt heard by a Dr and saw a difference in my health. I can confidently say that my body has never felt this good and we are still working to be even better. If you are ready to feel better and feel heard from your doctor, then run, don't walk to Living Wellness.
D Bach
D Bach
2021-11-10
Dr Olivia Watkins offers a beautiful aura of sincere loving support that I will forever cherish, as she exudes and radiates a beautiful light towards her patients' health care needs. Also, her staff, Joslyn and Ariana are as sweet as they come and have been as helpful as can be to me. One issue I had (and have had a few) was a lack of nutrient absorption and it was Dr Olivia who helped me change that status (thank God!) which I'm already seeing immediate results from and I've had this issue for years which my nails and hair loss were severely revealing! I've also experienced so much stress in the last year and a half, that having Dr Olivia as part of my healing process has made all the difference in my recovery to a more whole being! At this point, I seriously don't know what I'd do without her, as she is now my go-to health advocate and will be to my end days. Dr Olivia is a GodSend! Don't hesitate to call her office. High fives for the brightest healing light you could ever pray for in life! After eight long years, Dr Olivia just recently finished her GM residency and once again, I must congratulate her on such discipline and hard work as it has obviously paid off in spades! Long live Dr Olivia!
Kristin A
Kristin A
2021-09-19
I love Dr. Marchese and so glad I found her last year. She has helped me so much with my health. I have recommended her to several people and they love her too.
Kelly leibrandt
Kelly leibrandt
2021-07-28
Dr. Watkins is life changing! I am so grateful that I was referred to Living Wellness and her specifically. I’ve been dealing with severe stomach issues for 10 years and have gone through the ringer with the test, labs, and over-the-counter medicine suggested by other doctors. Dr. Watkins is so smart, thoughtful, and attentive to every detail so that she can really get down to the bottom of your problems. She feels like a teammate and a very strong coach and a friend all in one. I’m finally on my way to feeling better and I couldn’t have done this without her. If you’re struggling don’t even hesitate to see her or any of the staff at living wellness. I promise you won’t regret it!
Erica Brunkow
Erica Brunkow
2021-03-19
I saw Dr. Warkins several times and was overly impressed her. I was going through cancer treatments and she was compassionate and resourceful. We connected and I felt at such ease with her. She followed up with me multiple times to see how I was doing and feeling. I will continue to see her for any future Gyn needs.
Carey Miller
Carey Miller
2021-03-18
I began to see Dr. Watkins for some general Women's Health issues and she was incredible to work with. She helped my body become more balanced, pain was relieved naturally, and my body was prepared for a healthy pregnancy. She is kind, knowledgable, and very supportive!
Google rating score: 5 of 5, based on 27 reviews

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