I don't know if you feel the same as me, but I want significant changes in 2022. I am constantly looking to optimize sleep, digestion, relaxation, and weight maintenance. Digestion is at the top of my list. Digestion is so much more than eating food and eliminating it as waste; it is the process of creating material to build our cells, bones, blood, skin, and more. The exciting news is that if we get our digestion health in order, we will sleep better, have deeper relaxation, and possibly drop a few pounds. If you are experiencing things such as: bloating, gas, constipation, diarrhea, and cramps, here is a list of a few things you can do to support better digestion.
Slow down and chew your food
The Less hustle and bustle and more conscience relaxation will improve better digestion. Use your mealtime as an opportunity to rest, relax, and release some tension. Start by sitting down at a quiet table. Take a minute to check your posture; release any tension in your shoulders, neck, back, or legs. Inhale as you look and smell your delicious plate of food. Exhale as you close your eyes and experience a moment of gratitude for your meal. As you begin to eat, chew your food thoroughly before swallowing. The goal is to chew your food until it loses its texture (approximately 32 times). Not chewing your food thoroughly can lead to digestive problems such as: bloating, diarrhea, heartburn, acid reflux, cramps, headaches, and skin problems (Cirino, 2020).
Unplugging from all screens is another way to be present and mindful while eating a meal. Watching a screen can easily take away from a healthy digestion routine and cause stress. This stress can take you out of a calm state and quickly into fight-or-flight. An article written by Harvard Health states:
When a person becomes stressed enough to trigger the fight-or-flight response, for example, digestion slows or even stops so that the body can divert all its internal energy to facing a perceived threat.
Increase your gastric fluid
Stomach acid should be acidic enough to break down food successfully. Suppose it is too alkaline (from drinking beverages too close to mealtimes). In that case, it will prevent proper food breakdown, cause malabsorption of vitamins and minerals, and cause a host of digestive issues.
Certain foods can support gastric fluid in several ways; ginger, apple cider vinegar, and lemon are excellent foods to increase stomach juices. Bitters are alcohol-based herbal preparations that are also great to use before or after meals to help digestion. Drink your water between meals but if you must drink during a meal, drink no more than 4 ounces.
Give your liver some love.
The liver is incredibly resilient, and it has many jobs to accomplish throughout the day. Without the liver, we would not break down the fats we consume. Supporting the liver will not only optimize digestion but will also help increase blood sugar regulation. Bile is a substance made and released by the liver. It is necessary for the breakdown of fats into fatty acids. Supporting the liver will help you to use and adequately digest the fats that you consume. Eating sulfur-rich foods such as broccoli, Brussels sprouts, cauliflower, and kale will improve the liver's detoxification. If you eat rich foods such as almond butter, fatty meats, or avocado and experience a consistent stomach ache, that might be a sign that you need to support your liver or gallbladder.
Protect your pancreas
The pancreas aids in the digestion of fats, proteins, and carbohydrates. Protect your pancreas with iron-rich foods and foods high in B vitamins. Sweet potatoes help control blood sugar and are full of anti-oxidants. Other foods that support the pancreas include: anti-oxidant-rich matcha, berries, grapes, and reishi (a mushroom with certain compounds that help support the pancreas.)
Don't forget to support your small intestine.
Food lands in the small intestine and stays anywhere from 2 to 6 hours. The small intestine is where the body extracts and absorbs the vitamins and minerals from your food. You are not what you eat; you are what your body absorbs. If your small intestine is not working as it should, you will not get the maximum absorption of vital vitamins and minerals from your food. Eating fiber-rich foods and resistant starch foods will help increase the good bacteria levels in the intestinal tract. Dr. Loanne L. Slavin, professor of food science and nutrition, writes:
If your goal is to lower blood cholesterol levels, for instance, Slavin recommends helping yourself to lots of oats, barley, and beans, which are rich in soluable fiber. To boost levels of the friendly bacteria that inhabit the intestines and help digest food, she recommends onion, artichokes, and chickory.
Supporting good digestion is about recruiting all parts of the body. The nervous system, liver, intestines, and pancreas play a significant role in digestive health. Keeping stress levels down and calm feelings high are critical ingredients to achieving better digestion effectively.
Remember always to LOVE your gut!
Noire Nutrition
Monica Ewing, FNTP
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