Preventing dementia, managing blood sugar... Good 'chewing exercise' leads to better health

Chewing movement refers to the action of biting and breaking down food into small pieces in the mouth. Many experts recommend repeatedly performing this chewing process during meals. Chewing food thoroughly not only aids in digestion but also helps prevent various diseases. What benefits do the actions of chewing and swallowing food provide for our health?

 

Proper exercise helps prevent various diseases.

 

People who chew well are advantageous for brain health management... even preventing dementia

Chewing activity enhances the function of our brain. The temporalis muscle, one of the masticatory muscles, is a muscle that is broadly located on the side of the skull and stimulates the neural tissue of the entire head when chewing food. Therefore, masticatory movements increase blood flow to the brain, raising oxygen levels in the hippocampus and prefrontal cortex, which are crucial for learning and memory, thereby activating brain function.

 

Increased neural activity in the hippocampus due to mastication exercise also shows effectiveness in preventing dementia. A 2021 study at the Karolinska Institute in Sweden analyzing the relationship between masticatory strength and cognitive function in elderly individuals with an average age of 77 found that seniors who engaged in more mastication exercises had a lower likelihood of experiencing dementia such as Alzheimer's disease compared to those with insufficient mastication activity.

 

Additionally, if chewing ability declines, food is not broken down into small pieces easily, making it easier for food to get stuck between the gums. If the food stuck between the gums rots, it can cause periodontal diseases such as chronic periodontitis, which damages the central nervous system and increases the risk of dementia.

 

☆ 'The habit of chewing food multiple times' helps with blood sugar and weight management

Chewing food thoroughly also helps lower blood sugar levels because the chewing exercise triggers the intestines to increase insulin secretion. Additionally, most of the dietary fiber known to help reduce blood sugar levels can be obtained through the process of chewing food.

 

☆ Proper management of blood sugar levels not only helps prevent diabetes but also aids in weight control. In fact, several studies have shown that people who chew their food thoroughly and eat slowly tend to gain less weight compared to those who eat quickly.

 

Meanwhile, the satiety movement is known to stimulate the hypothalamus, which promotes a feeling of fullness when eating, helping to prevent overeating.

 

Chewing exercises are essential for oral health! Engaging in chewing helps reduce diseases and promotes even teeth alignment by ensuring proper food intake, which also benefits oral health.

The small vibrations caused by the upper and lower jaws fitting together provide appropriate stimulation, promoting blood circulation in the periodontal tissue and increasing gum elasticity. Repetitive chewing movements activate blood flow, preventing gum inflammation, and the pressure generated during chewing can strengthen the teeth, gums, and the muscles surrounding the teeth.

 

Additionally, consistently chewing stimulates saliva secretion, which helps sterilize the oral cavity and inhibit bacterial growth. This reduces the accumulation of tartar and plaque, and can also decrease the occurrence of oral diseases such as cavities and periodontal disease.

 

Masticatory exercise also plays an important role in aligning the teeth. Proper masticatory activity helps protect the temporomandibular joint and maintain a balanced dental structure. On the other hand, insufficient chewing behavior can lead to malocclusion, making masticatory exercise especially important for children during the growth period when their dental structures are forming.

 

Chewing properly maximizes effectiveness... "The mouth is the gateway to overall health"

To maximize the effects of the orthodontic exercise, it is important to use both sides of the teeth evenly. This is because a habit of chewing only on one side can cause imbalance in the temporomandibular joint or dental occlusion. Therefore, when consuming food, it is recommended to alternate between both jaws or develop a habit of using both simultaneously.

 

It is also important to chew thoroughly before swallowing food. Experts recommend chewing each bite at least 30 times when eating. This helps to break down the food sufficiently for better digestion and also aids in regulating satiety.

 

Choosing the right foods for chewing is also important. Consuming only very soft foods can weaken the jaw muscles and teeth, so it is good to include foods with some chewing resistance. Fruits and vegetables rich in fiber, nuts, and similar foods are effective in promoting healthy and appropriate chewing exercise.

 

If you lack teeth and have reduced chewing ability, replacing teeth with implants or dentures is one option. However, since the mouth is called the gateway to overall health, it is best to properly manage oral health before tooth loss to maintain a healthy life in the long term.

 

Choi Jae-a HiDoc Health and Medical Reporter hidoceditor@mcircle.biz

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What is the chewing exercise? It involves chewing food inside the mouth.

It refers to the act of breaking into small pieces.

The effects of exercise are said to lower blood sugar levels.

Practicing healthy chewing movements is also a shortcut to good health.