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Źródło: https://www.bbc.com/future/article/20260514-the-hidden-health-benefits-of-chewing

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Health medicine mental health

'A hidden blood pump': How chewing more boosts your brain

'A hidden blood pump': How chewing more boosts your brain

While it's widely known that chewing more improves digestiontrawienie, researchbadania suggests it can also boost our brains and even help fend offodpierać; zapobiegać Alzheimer's.

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For once chewing a shallotszalotka 722 times before swallowing it, Horace Fletcher was dubbednazwany / ochrzczony "The Great Masticatormistrz żucia / „mastykator”". The American self-taughtsamouk nutritionistdietetyk / specjalista ds. żywienia believed food should be chewed "until it is completely liquefiedupłynniony / rozdrobniony do płynnej masy" and it "practically swallows itself". Fletcher even estimated that vigorousenergiczny, intensywny chewing could have saved the US economygospodarka of the early 20th Centurypoczątek XX wieku more than half a million dollars a day (roughly $19.5m in today's moneyw przeliczeniu na dzisiejszą wartość pieniądza), because the averageprzeciętny, średni person would have ingestedspożyty / przyjęty do organizmu half a pound (227g) less food dailycodzienny, dzienny.

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Fletcher's doctrinedoktryna; zasada, pogląd may have been a little extremeskrajny; przesadzony, "but in some aspectspod pewnymi względami, he was actually right", says Mats Trulsson, professorprofesor in the department of dental health at the Karolinska Institutet in Sweden.

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Chewingżucie more can provide a wide range of health benefits, from improving digestiontrawienie and helping people consumespożywać fewer calorieskalorie to alleviatingłagodzenie stress and anxietylęk; niepokój and improving cognitionpoznanie; funkcje poznawcze by solidifyingutrwalanie memory skillszdolności pamięciowe and boosting attention spanczas koncentracji uwagi. As there is a correlationzwiązek; korelacja between tooth healthzdrowie zębów and Alzheimer's disease and dementiademencja; otępienie, some experts arguetwierdzić; argumentować that improving patients' dental healthzdrowie jamy ustnej could even help reverseodwrócić; cofnąć mental ageingstarzenie się umysłowe.

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Like most animals, humans have "had teeth and jaws for millions of years," says evolutionaryewolucyjny and ecologicalekologiczny biochemistbiochemik Adam van Casteren at the Max Planck Institute for Evolutionary AnthropologyInstytut Antropologii Ewolucyjnej im. Maxa Plancka in Leipzig, Germany. But they've gone throughprzejść przez; doświadczyć many changes throughout prehistoryprehistoria.      

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The earliest homininshomininy / wczesne formy człowieka, who lived roughly six to seven million years ago, had teeth similar to those of apes today; especially helpful for eating "lots of large, fleshy fruit" abundantobfity, bardzo liczny in the forest habitats that our early ancestors lived in, says Van Casteren. But as rainforests gave way toustąpiły miejsca more woodlands, open habitats and even savannah-likepodobny do sawanny ecologies, homininshomininy / wczesne formy człowieka had to contend withmusieli się zmierzyć z "more mechanicallypod względem mechanicznym challengingtrudny, wymagający foods", says Van Casteren, such as seeds, nuts, and tubers. So they evolved to favour an increase in molar sizewielkość zębów trzonowych, with bigger jaws and faces to house all those teeth, alongside the larger muscles needed to power them.

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With the development of tools, food processing, and agriculture, as well as fire to cook food, we also stopped needing such lengthy bouts of masticationepizody żucia; okresy żucia, explains Van Casteren. Today, humans spend roughlymniej więcej; około 35 minutes chewing every day, compared to 4.5 hours for our closest ape relatives, chimpanzees and bonobos and 6.6 hours for gorillas and orangutans.

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Despite these evolutionaryewolucyjny changes, the purpose of chewing remains the same. "We mammalsssaki are such complicated chewersosoby/zwierzęta o skomplikowanym sposobie żucia because we want to get as much energy out of our food to power our warm-bloodedstałocieplny metabolismsmetabolizmy," says Van Casteren.

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At the most basic levelna najbardziej podstawowym poziomie, chewing breaks food down into small particlesdrobne cząstki and moistenszwilża them with salivaślina so that they can be easily swallowedpołykane. "It's the first phaseetap of digestiontrawienie," says Andries van der Bilt, a pioneerpionier in the field of oral physiologydziedzina fizjologii jamy ustnej and chewing, who worked as a researcherbadacz; badaczka at the University Medical Center Utrecht in the Netherlands for over three decades.

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Not only does chewing increase saliva productionprodukcja śliny and the amount of digestive enzymesenzymy trawienne like amylaseamylaza that help break downrozkładać na mniejsze części food, it also triggers the gutjelita / układ pokarmowy and pancreastrzustka to secretewydzielać juices that will help process food further, too. "If you don't chew, the gutjelita / układ pokarmowy is not prepared to handle foodradzić sobie z jedzeniem / przetwarzać jedzenie," says Trulsson.

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The act of breaking food particles into smaller pieces also increases their surface areapowierzchnia; pole powierzchni, which means digestivetrawienny juices can act onoddziaływać na; działać na them more efficiently, says orofacialorofacjalny; dotyczący jamy ustnej i twarzy neuroscientistneuronaukowiec; neurobiolog Abhishek Kumar, who works with Trulsson at the Karolinska Institutet. This is important for gut healthzdrowie jelit. Bigger particles tend to lingerutrzymywać się; pozostawać dłużej niż trzeba in the gut longer, giving microorganismsmikroorganizmy more time to fermentfermentować them. This causes "feelings of bloatednesswzdęcie; uczucie wzdęcia, fullness, constipationzaparcie, and other symptoms", Kumar says.

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The act of chewing helps release nutrientsskładniki odżywcze in food, allowing our bodies to absorbwchłaniać them more effectivelyskutecznie. In a 2009 study, for instance, 13 healthyzdrowy adults were asked to chew a small handful ofmała garść almonds 10, 25, or 40 times. When researchers collected samples of participants' poo, they discovered that the more people chewed, the less fat they excreted, suggesting that the absorptionwchłanianie of energy from the nuts was up to a third highernawet o jedną trzecią więcej. (In the early 1900s, in fact, Fletcher believed chewing more helps produce poo of superiorlepszy, wyższej jakości qualityjakość – "quite dry" and smelling of a "hot biscuit".)

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What's more, chewing 40 times left participants feeling fuller for longerdłużej. A separate 2013 study echoednawiązywało do / potwierdzało this satietysytość link: when 21 participants chewed a chicken-nugget sized slice of pizza either 15 or 40 times before swallowing, those in the latterdrugi z wymienionych group experienceddoświadczyli / odczuli a significant reductionznaczne zmniejszenie in hunger. They also had higher levelswyższe poziomy of CCK and GIP, two hormoneshormony that coordinatekoordynować / synchronizować digestiontrawienie in the gutw jelitach, alongsideobok / wraz z suppressedobniżone / stłumione levels of the "hunger hormone" ghrelingrelina.

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Chewing more means you're also likely to consumespożywać, konsumować less food, according to two separateoddzielny, odrębny meta-analyses that reviewed nearly 50 studies.

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That's because it takes around 20 minutes for the body to adjustdostosować się its productionprodukcja, wytwarzanie of hunger-related hormoneshormony związane z głodem and send signals to the brain that you're full – and chewing buys you more time. It's one reason why so many dieticiansdietetycy and doctors advocateopowiadać się za, zalecać slow and mindfuluważny, świadomy eating over wolfing downpochłaniając łapczywie a meal, especially if you're trying to shedzgubić, zrzucić some pounds. A survey of 92 children in Brazil found that those who were obeseotyły "performed fewer masticationżucie sequencesciągi, sekwencje and ate faster" compared to children of normal weightprawidłowa masa ciała. 

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One good way of slowing down your eating rate, in fact, is to eat more textured foodsjeść więcej produktów o wyraźnej strukturze. Many studies recommend choosing solidspokarmy stałe over liquidspłyny (think oranges rather than orange juice), and high-viscosity foodsprodukty o wysokiej lepkości over low-viscosity onesprodukty o niskiej lepkości (oatmeal and flaxseedssiemię lniane instead of white rice or pasta).     

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"The texturetekstura, struktura of food can affect how full we feel, and therefore potentiallypotencjalnie, prawdopodobnie help those struggling with obesityzmagający się z otyłością to lose weight by reducing their food intakespożycie żywności / przyjmowanie pokarmu," says Kumar.

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Nutritionodżywianie and digestiontrawienie aside, researchers are increasinglycoraz bardziej uncovering that chewing plays an important role in other aspects of our wellbeingdobrostan; dobre samopoczucie – especially brain health – as we get older. "There is growing interest in the 'bite–brain axisoś zgryz–mózg,' which proposes that masticationżucie is directly linked tojest bezpośrednio powiązany z brain health," says Kumar. Tooth lossutrata zębów, for instancena przykład, has also been linked withpowiązany z a higher risk of Alzheimer's disease and dementiademencja. 

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Memory is affected, too. In a surveybadanie ankietowe involvingobejmujące more than 28,500 people older than 50 across 14 European countries, participantsuczestnicy with good chewing abilitydobra zdolność żucia or those without denturesbez protez zębowych performedwypadały better on a batteryzestaw of cognitivepoznawczy tests. They demonstratedwykazały significantly better word recallprzypominanie sobie, verbal fluencypłynność słowna, and numeracyumiejętność liczenia skills than those with chewing problemsproblemy z żuciem. In one study of 273 healthy people between the ages of 55 and 80, scientists found that those who retainedzachowali a greater number of their natural teethwłasne zęby had better semanticsemantyczna memory (linkedpowiązana to knowledge and facts of the worldwiedza o świecie i fakty o świecie) and long-term memorypamięć długotrwała. 

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But why does chompingżucie ability have anything to do withmieć cokolwiek wspólnego z memory? Some researchers point to the multiple neuralnerwowy circuitspołączenia nerwowe connecting our chewing apparatusaparat; układ to the hippocampushipokamp – the region of the brain responsible for spatialprzestrzenny learning and making new memories, which is one of the first to be damaged by Alzheimer's. Others suggest that chewing, especially moderately hard substancessubstancje; materiały, may increase blood flowprzepływ krwi to the brain, as Japanese researchers demonstratedwykazali; pokazali in experimentseksperymenty with gum chewers. "The theory is that chewing works like a pump, pumping blood to the brain," explains Trulsson. This keeps the brain sharpbystry; sprawny umysłowo and working wellprawidłowo działający, he says. 

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To determineustalić whether poor chewing ability can actually cause cognitive declinepogorszenie funkcji poznawczych, and whether rehabilitationrehabilitacja is possible, Trulsson's team is currently running an experiment replacing patients' missing teeth with implants and then studying their brain functionfunkcjonowanie mózgu before and up to a year after the procedurezabieg. MRIrezonans magnetyczny brain scans will also be used to examine if white matter lesionszmiany w istocie białej, a markerwskaźnik of poor brain vascular healthstan naczyń krwionośnych mózgu, shrink with treatment.

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"Wouldn't it be really cool if you can rehabilitaterehabilitować; przywracać sprawność the brain by rehabilitating the dentitionuzębienie?" says Trulsson, who has recruitedzwerbował; zrekrutował over 80 patients for his trialbadanie kliniczne; próba so far.

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In some instancesprzypadki, chewing has also been found to improve concentration in the general populationogół społeczeństwa. One meta-analysismetaanaliza, comprisingobejmujący 21 studies, detectedwykazał a weak but statistically significant improvementniewielka, ale istotna statystycznie poprawa in attention levelspoziom uwagi of gum-chewing participantsuczestnicy żujący gumę compared to non-chewersosoby nieżujące gumy during some cognitively demanding taskszadania wymagające dużego wysiłku poznawczego. (This research was fundedfinansowany by gum manufacturerproducent Mars Wrigley, suggestingsugerując a potentialpotencjalny conflict of interestkonflikt interesów.)

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In an unrelatedniepowiązany study of 80 participantsuczestnicy, chewing improved alertness levelspoprawił poziom czujności by 10% during a series ofseria cognitivepoznawczy tasks. Gum-chewers also performed betterwypadli lepiej on an intelligence testtest na inteligencję.

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Scientists "don't really know exactly how it works," but the link between chewing and heightened attentionzwiększona uwaga is fairly strong, says Trulsson. There's a caveatzastrzeżenie, though: "The effect will probably not last for more than 15 to 20 minutes", although researchers aren't sure why.

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Another experiment – in young adultsmłodzi dorośli who were asked to perform four computerisedskomputeryzowany, wykonywany na komputerze tasks simultaneouslyjednocześnie – also found significantlyznacząco, wyraźnie better alertnessczujność, przytomność umysłu (nearly 20% higher) in gum chewersosoby żujące gumę. Interestingly, this was accompaniedw towarzystwie czegoś; połączony z czymś by reductionsspadki, obniżenia in self-reportedzgłaszany przez samych badanych anxietylęk, niepokój, stress and salivaryślinowy cortisolkortyzol levels (a common biomarkerbiomarker, wskaźnik biologiczny of stress).

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Outside the lab, chewing is a good stress-relievercoś, co zmniejsza stres; odstresowujący środek too. When a group of Turkish researchers studied 100 nursingpielęgniarstwo; pielęgniarski students preparing for mid-termśródsemestralny exams, they found that students who chewed gum for at least 30 minutes daily experienced lower levels of stress, anxiety and depressionniższy poziom stresu, lęku i depresji. This was regardlessbez względu na to of whether they began chewing gum 15 days or two days before their exams.

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For two separate groups of women undergoingpoddawane electiveplanowy gynaecologicalginekologiczny surgery in Korea, chewing on gum helped alleviatezłagodzić their pre-operativeprzedoperacyjny anxiety. It also had this effect on 73 Turkish children who were having an intravenous cannula insertedmieć zakładany wkłucie dożylne.

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Chewing seems to be a natural reflexodruch in stressful timesw stresujących chwilach / w okresach stresu, says Jianshe Chen, an oral processingprzetwarzanie jamy ustnej / procesy oralne researcher at Singapore's Agency for Science, Technology and Research. "When some people are stressed, they start to chew unconsciouslynieświadomie." Teeth grindingzgrzytanie or bruxismbruksizm, which uses the same jaw muscleste same mięśnie szczęki as chewing and affects roughlymniej więcej one in 10 adults, is commonly triggeredwywołany / uruchomiony by stress and anxietylęk / niepokój.

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But the scientific data here is more contentiouskontrowersyjny; budzący spory. Chen, for instance, says the evidence linking chewing to a calmer state of mindstan umysłu; stan psychiczny is "scatteredrozproszone; niespójne". We're "still short of systematicsystematyczny; uporządkowany studies" that confidently point towskazywać na; sugerować a strong associationzwiązek; powiązanie, he says. Another study, led byprowadzony przez; pod kierownictwem the same Korean researcherbadacz; naukowiec above, for instance, found that gum-chewing did little toniewiele pomogło w; nieznacznie wpłynęło na alleviatełagodzić; zmniejszać the anxietylęk; niepokój pregnantw ciąży women felt as they were wheeled into the operating theatresala operacyjna for an electiveplanowy; wybierany (o zabiegu) caesarean sectioncesarskie cięcie. It also failed to dent the stress levelspoziom stresu of those working onpracujący nad an insolvablenierozwiązywalny word puzzle.

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One thing's for surejedno jest pewne, though – eating often elevatespoprawia; podnosi our mood. And chewing, a crucialkluczowy; bardzo ważny part of this process, releases flavours in food, and combined with texturetekstura; konsystencja and aromaaromat; zapach, makes "your eating experiencedoświadczenie związane z jedzeniem much richer and more pleasant," says Chen, who also studies the sensoryzmysłowy; dotyczący zmysłów perceptionpostrzeganie; percepcja of food. So, according to this logiczgodnie z tą logiką, chewing your food better could boostwzmocnić; poprawić; podnieść your mental healthzdrowie psychiczne, too. But rather than choosing sugarysłodki; pełen cukru gum, you might want to consider chewing a healthy, texturedo wyraźnej fakturze; o zróżnicowanej konsystencji snack before a stressfulstresujący task.

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Don't overdoprzesadzić it, though. Unlike Fletcher, most experts don't think there is a magic numbermagiczna liczba; idealna, stała wartość for chewing. "Chew in a normal way until you feel it's okay to swallowpołknąć, which will be different for different people," says Van der Bilt. "Just enjoy your food."

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