Simple Steps to Support your Digestion
Digestion refers to the breakdown of food into smaller components that can be absorbed into the bloodstream. It occurs automatically, so you probably don’t even think about it unless you are being bothered by a health issue.
Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea. However, when these symptoms occur frequently, they can cause major disruptions to your life. Fortunately, diet and lifestyle changes can have a positive impact on your gut health.
Read below to delve deeper into these simple ways to start improving your digestion naturally:
• Chew your food
• Savour your food
• Eat smaller meals more often
• Try food sequencing
• Consume salads or fermented foods with your meals
• Don't drink large quantities with your meals
• Keep a food journal
Chew your food.
The pace of chewing will set the rhythm for the rest of the digestive process. Chewing at the proper rate gives the stomach time to tell the brain that food has arrived. Not chewing enough is the number one reason for reflux and digestive upset. Chewing allows for more saliva to be mixed into your food. Saliva contains beneficial bacteria, enzymes for digesting carbohydrates, and appetite-regulating hormones leptin and ghrelin.
Benefits of chewing include:
• Aids digestion
• Increases the availability and absorption of nutrients
• Decreases risk of diarrhea, constipation, stomach discomfort and nausea
• Reduces bloating and gas
• May aid weight loss
Chewing your food sends signals to the body to prepare it for the types of nutrients it’s about to receive; 30–40 times, or until your food is liquid, will work wonders. One study found that chewing 40 times (as opposed to 15) helped participants lose weight. More importantly, it is key to starting the gastrointestinal process correctly.
Take time to savour your food.
Food is meant to be a pleasure. Food is amazing, it's life sustaining, it beautiful, and artful. Take the time to honour your meal, practice being mindful and savouring the texture, the tastes, the love that went into prepraing it.
Simple tips to help you practice be be a more mindful eater.
• Express gratitude with others before your meal.
• Take five deep breaths before you start eating, and chew every bite thoroughly.
• Relax and take time to enjoy your food. Your stress levels will decrease, and your body will benefit more from the food.
• Focus on the flavours, colours and aromas of your food.
• Take at least 20 minutes to eat. Longer if you can.
• Try to put your fork down between bites, and breathe through your nose while you eat.
• Relax. Breathe. Enjoy.
Eat smaller meals more often.
This technique can be helpful for individuals who are trying to lose weight. It’s also helpful for blood sugar. You have to decide what works best for you. Some people prefer three good solid meals and others prefer five or six smaller meals. What you should never do is eat until you’re full. This stresses the digestive system. Overeating depletes good gut-bacteria levels. Plan to eat until you are about 80% full. This satisfies appetite, fulfills nutrient needs and reduces the pressure on the digestive system.
Try food sequencing.
Eat vegetables first, then the carbohydrates, and the protein last. Fruit is consumed alone or can be eaten with the vegetables. This allows the vegetables and carbohydrates to move more quickly through the stomach to get to the small intestine where they will be digested. Meat and fish protein need to spend more time in the stomach. By eating these last, they can spend the time they need in the stomach alone which will aid digestion.
Consume salads or fermented foods with meals
To aid digestion. These contain enzymes, bacteria and acids that can be helpful.
Don’t drink too much with meals.
Too much liquid dilutes stomach acid and fills the stomach cavity with more volume, which can lead to reflux. It’s similar to eating too much. If a stomach is too full, it doesn’t matter whether it’s from liquid or solid food. Stick to sipping your liquids at meal times.
Try digestive enzymes and/or probiotic supplements
As these can help improve digestion and absorption. Speak to your health practitioner about options.
Determine whether or not you react to certain foods or have a food sensitivity.
This is not necessarily permanent and does require gut-health work to fix, but in the short-term, reducing a food sensitivity can temporarily improve digestive and intestinal issues. The key is to not make assumptions. Don’t listen to common beliefs about specific foods. We’re all different, so try not to pull out a food because it’s a fad to do so, ultimately complicating your life and causing you more stress (which is bad for digestion and your gut).
Instead, keep a food journal. Write down what you eat, the time you eat it and how you feel both physically and emotionally throughout the day. This can help pinpoint how and when you should eat and if any particular food may be bothering you. Keep a food journal for at least two weeks. Paying attention to how you feel on busy work days as compared to relaxing days off can be enlightening as well. It can show what stress is doing to you. Consult a nutrition professional for assistance.
Start your day with lemon water.
Hydration is foundational for supporting a healthy body. Drinking enough filtered water throughout the day is vital for proper bodily functions. Give your water drinking a lift by adding fresh squeezed lemon.
Help set yourself up for succss by starting each day with lemon water. It will increase your hydration level as well as support your kidneys and lymphatic system, and give you more energy.
Other benefits include:
• Lemon juice’s structure is similar to digestive juices found in the stomach so drinking lemon juice signals the liver to start producing bile, which helps keep food moving through your body and gastrointestinal tract smoothly.
• Just the scent of a lemon has been found to reduce stress levels and help improve mood.
• Lemons are high in vitamin C, and adding lemon water to your morning routine is one of the best ways to take advantage of lemons' anti-inflammatory and antioxidant properties.
Juice half a lemon, or juice one lime, in 8 oz or 224 mL of room temperature non-chlorinated water. Drink upon waking every morning.
Add another option by trying this: Add at least 1/2 teaspoon of grated fresh ginger. Ginger is also good for digestive and intestinal health.
Proper digestion is an essential part of balancing your overall health. Digestive processes are involved or have influence over elimination of wastes, hormones, energy production, healthy skin, mood, and mental clarity. If you suspect that your digestion is out of balance contact a healthcare practitioner that specializes in finding the root cause of digestive challenges and can recommend diet and lifestyle changes to support your journey.
Disclaimer:
The information provided in this blog is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. None of our services are used to diagnose or treat any health problem or disease. We do not provide medical advice. You should seek prompt medical care for any specific health issues by consulting your physician. Any information we have provided here should not be used in place of a consultation with a health care provider.