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Overeating Can Lead to Ten Diseases
When gathering with friends or attending banquets, meals can last two to three hours, and before you know it, you've eaten too much. The latest research from Sweden points out that for those who rub their bellies, support their backs, and burp after meals, the damage to their health is irreversible. Not only will their weight continue to rise for years, but the harm to their entire body can last for many years. Below, we will outline the specific health hazards of overeating and the top ten diseases it can easily lead to.
1. Obesity. The high-fat, high-protein foods commonly eaten by modern people are more difficult to digest, causing excess "nutrients" to accumulate in the body, leading to obesity and a series of affluent diseases. "Countless scientific studies have confirmed that obesity can lead to cardiovascular diseases, high blood pressure, diabetes, fatty liver, arteriosclerosis, cholecystitis, and more. Coupled with the resulting complications, the number of potential diseases can reach over a hundred, which is terrifying," says Hong Zhaoguang.
2. Stomach Diseases. The direct harm of eating too much is the increased burden on the gastrointestinal tract, leading to indigestion. In addition, the life span of gastric mucosal epithelial cells is short and should be repaired every 2-3 days. If the previous meal has not yet been digested and the stomach is filled again, the stomach remains in a state of constant fullness, making it difficult for the gastric mucosa to have a chance to repair. The stomach secretes large amounts of gastric juice, which can damage the gastric mucosal barrier, causing inflammation and indigestion. Over the long term, this can also lead to conditions such as gastric erosion and gastric ulcers.
3. Intestinal Diseases. Scientists in Taiwan have found that fat clogging the intestines can cause intestinal obstruction, leading to black, bloody stools.
4. Fatigue. Overeating can cause a dulling of brain responses and accelerate brain aging. After a large meal, blood flows to the digestive system to "work," which can easily leave a person in a state of long-term fatigue and drowsiness.
5. Cancer. Japanese scientists have pointed out that eating too much can reduce the activity of factors that suppress cell cancerization, increasing the risk of cancer.
6. Alzheimer's Disease. Japanese experts have also found that about 30%-40% of Alzheimer's patients had a long-term habit of overeating during their young and middle-aged years.
7. Osteoporosis. Long-term overeating can lead to excessive decalcification of bones, greatly increasing the probability of developing osteoporosis.
8. Kidney Disease. Overeating can harm the urinary system because excess non-protein nitrogen must be excreted by the kidneys, which inevitably加重 the burden on the kidneys.
9. Acute Pancreatitis. Eating too much and too well for dinner, especially when combined with excessive alcohol consumption, can easily trigger acute pancreatitis.
10. Neurasthenia. An overly full stomach can press on surrounding organs, causing "waves" of excitement to spread to other parts of the cerebral cortex, inducing neurasthenia.
Given the numerous health hazards of overeating, how exactly should we control our food intake? As the saying goes, "Eating until you are 80% full leads to a long and healthy life." Experts say that the best way to achieve "80% fullness" is to chew slowly.
First, manage your meal times. It's best to start eating when you feel a little hungry, and eat at fixed times each day. This can prevent you from eating too much and too quickly when you are very hungry.
Second, ensure each meal lasts at least 20 minutes. This is because it takes about 20 minutes from the start of a meal for the brain to receive the signal of fullness. If you eat too quickly, you may have already overeaten before your brain gets the message.
Third, chew each mouthful of food at least 30 times.
Fourth, use a small spoon instead of chopsticks to slow down your pace.
Fifth, eat more salads and coarse grains. Raw foods are difficult to swallow without proper chewing. Oatmeal takes longer to eat than plain rice porridge, and whole wheat steamed buns are eaten more slowly than white ones.
In addition, serving smaller portions, drinking two glasses of water or a bowl of soup before meals, buying food in small packages, eating more high-fiber foods that increase satiety (such as beans and konjac), using shallow and transparent tableware, and consciously helping others pass dishes at the table are all good ways to avoid overeating.