CHANDIGARH, July 1: From when you eat to how fast you chew, science is beginning to decode the deeper impact of daily eating habits on physical and mental health. Nutritionists and researchers say it’s not just about what’s on your plate — but how, when, and why you eat that shapes long-term well-being.
“Eating is a biological rhythm. Just like sleep, it needs consistency,” said Dr. Meenal Sharma, a clinical nutritionist based in Chandigarh. “Skipping meals or eating late at night confuses the body’s internal clock, which can interfere with digestion, metabolism, and even hormonal balance.”
Recent studies published in the journal Cell Metabolism reveal that eating within a fixed 8-10 hour window each day — a method known as time-restricted eating — can significantly improve glucose control and reduce inflammation. “Time-restricted eating mimics ancient eating patterns, where food wasn’t available 24/7,” said Dr. Rajiv Bhalla, a metabolic researcher at PGIMER. “Our digestive system evolved with rest periods in mind.”
But timing isn’t the only factor.
Chewing speed, portion size, and the act of sitting down to eat also play crucial roles. “We often underestimate the power of chewing,” said Dr. Sharma. “Digestion begins in the mouth, and eating slowly signals fullness to the brain, which helps prevent overeating.”
In a small observational study conducted at Government Medical College, Chandigarh, researchers tracked 50 volunteers who consciously slowed their eating pace over three months. The results were striking: reduced cravings, improved digestion, and lower body fat percentage in a majority of participants.
Another overlooked factor, according to experts, is distraction. “Today, most people eat with screens in front of them — phones, laptops, TVs. This leads to what we call ‘mindless eating’,” said Dr. Anjali Mehta, a diet counselor at Fortis Hospital, Mohali. “You lose touch with your body’s hunger and fullness cues. Eating becomes mechanical.”
Mindful eating, on the other hand, encourages attention to taste, texture, and satisfaction. “Mindfulness doesn’t mean meditating with your food,” she said with a laugh. “It means slowing down, being present, and respecting your meal.”
Hydration, too, is intimately tied to eating habits. Drinking a glass of water 30 minutes before meals improves nutrient absorption and helps prevent overeating. “But drinking too much water immediately after a meal can dilute digestive enzymes,” warned Dr. Bhalla.
The science of eating also intersects with mood and mental health. Certain eating patterns — especially regular meals rich in fiber, omega-3 fats, and fermented foods — have been linked to lower risks of depression and anxiety. “The gut-brain connection is real,” Dr. Sharma said. “Your stomach is not just a food processor. It communicates with your brain, affecting everything from mood to memory.”
As urban lifestyles grow more chaotic, experts suggest rethinking food as more than just fuel. “Food is information. It tells your body how to function,” said Dr. Mehta. “You don’t need fancy diets. Just eat on time, chew properly, avoid distractions, and respect your hunger.”
For Chandigarh’s health-conscious public, the advice is simple but essential: sit down, slow down, and listen to your body — one bite at a time.
