The Secret to Better Digestion (Tips you can apply at your next meal!)
We all know that suffering from digestive problems such as gas, bloating, reflux, stomach cramps, diarrhea, constipation, irritable bowel syndrome or inflammatory bowel disease can seriously hinder our daily functioning and make us miserable.
Our gastrointestinal (GI) tract acts as our body’s food processor and if it’s blocked, overloaded, polluted with toxins such as food additives, pesticides and preservatives, or otherwise irritated, it is going to let us know how it feels by having one of the reactions listed above. Sometimes it may be caused by a food sensitivity or intolerance, but many times it’s a result because of our eating behavior.
Our GI tract first breaks down our food by the mechanical process of chewing and then by a multitude of complex chemical processes that extracts nutrients to feed our system and expel toxins.
The best way to ensure that we are helping make it easy for our bodies to digest our food is to chew A LOT so that our food mixes with our digestive juices so it can be easily digested and better absorbed for optimal nutrition.
Here are some tips for improving your digestion process + insight on mindful eating:
Chew your food WELL. More chewing and more pausing between bites will increase availability & absorption of nutrients from our food, and it should lead to less overeating & less bloating as well.
Preparing your own food gets your digestive enzymes going, which will help you break down your food & absorb the nutrients better.
Some foods need to be pampered! But seriously, try giving some of the foods you're preparing like leafy greens (kale, spinach, etc) a little massage/ squeeze to loosen up the connective fibers & make them easier to digest!
Avoid drinking in excess DURING your meals, as some of the enzymes or even nutrients can be washed away interfering with proper digestion.
Stop eating when you have that "FULL BURP". Start eating slower & pay close attention to when/if you have what I refer to as the full burp that your stomach gives off before your brain may realize that you're full, and pause your eating to recognize that feeling, which should be a helpful tool when trying to avoid overeating.
More about mindful eating:
A crucial step towards mindful eating is eating without distraction.
This means sitting down at a TABLE with your food and full presence.
No TV. No cell phone. No reading. No working.
Just you, your food and your undivided attention (and hopefully loved ones!).
It's all too often that we are eating while multi-tasking and on-the-go (which sometimes can’t be avoided).
When we eat in this way our stress response is activated.
In order to properly digest our food and absorb the nutrients, our bodies must be in a relaxed state.
When the stress response is activated our bodies are not in a relaxed state.Also, when we're multitasking while eating we are not paying attention to our internal hunger and fullness cues.
It becomes so easy to overeat and to still feel hungry after eating a whole meal.
This is why taking the time to relax and eat without distraction is so important.
The more AWARENESS and PRESENCE you bring to each meal, the LESS you’ll need to eat. AND the less AWARENESS and PRESENCE you bring to each meal, the MORE you’ll need to eat.
So after reading this, I want you to choose at least one meal time to practice eating without distraction.
Before your meal take at least one deep breath, even pray or offer gratitude for your food. Eat something you truly love and embrace the experience of true presence while eating. Notice and engage all of your senses while eating. Chew your food thoroughly and breathe between bites. Notice any feelings that arise and any physical sensations in your body. Try to honor your body's natural cue to stop eating when you feel satisfied.
If you’ve applied these tips & information to your meal times and still battle poor digestion… this digestive herbal blend is all natural & has helped so many (including me!).
