Are you eating the perfect diet but aren't noticing any changes in your health? Its most likely because you have poor digestive health. You can eat the most nutrient dense foods known to man, but if you can't break them down properly for absorption you won't notice any of the benefits.
Most people are suffering with chronic digestive issues that can be contributed to stress, anxiety, rushed eating, poor dietary habits, lack of exercise, lack of sleep and more.
If you're experiencing bloating, indigestion, stomach pain, acid reflux, gas, heartburn, constipation, or loose stools then your digestion is compromised and MUST be addressed! Here are some digestion tips to implement in your day to day routine, but more work needs to be done to get to the root cause.
DIGESTION TIP #1
Drink tea after your meal.
Try peppermint tea, ginger tea or a combo of cumin, fennel & coriander to reduce gas and bloating!
If you suffer from poor digestion (think indigestion, gas, bloating, upset stomach, sore muscles and joints, acid reflux , heartburn), drinking tea after a meal will not get to the root cause of your issue, but it will help in the meantime!
DIGESTION TIP #2
Stay Hydrated.
Stay hydrated throughout the day, but don't drink during meals as it can dilute the digestive enzymes needed to break down your food.
DIGESTION TIP #3
Eat fermented foods!
Eat 1-2 Tb of a fermented food before or with your meal. They are 100x more potent then taking a probiotic!
Digestive foods contain natural digestive enzymes that help to break down the food you eat so the nutrients can be absorbed. Some popular fermented foods include kefir, kimchi, sauerkraut, miso and beet kvass.
Not only do fermented foods aid digestion, they also provide your gut with healthy bacteria that can crowd out the not-so-healthy bacteria. If you are not eating fermented food you should at least be taking a probiotic supplement! Click the "ferment" tab on my website menu to learn how to make Beet Kvass, with video and how to make kombucha.
DIGESTION TIP #4
Relaxation.
Eating in a relaxed state engages the digestive system. Take deep breaths before eating & give thanks for your food!
Where do you eat most often? Car, couch, desk, standing, etc. I was a teacher for 9 years and always found myself using the only 5 minutes I had "freeish" to stuff my face with my entire lunch. Then I would feel sick, gassy bloated and tired for the remainder of the day. Have you ever felt this way after eating?
Eating in a rushed state and without intention can cause your sympathetic nervous system to go into fight or flight and produce stress hormones that are meant to help your body defend against a perceived threat. When you are in this state, your energy is diverted from functions such as building tissues, healing and DIGESTION. Without digestion as your body's top priority, food will go through your system undigested and wreak havoc.
Eating in a parasympathetic “rest and digest” state will help your body optimize digestion. When parasympathetic activity dominates healing and regeneration can take place. The body can focus on digestion, detoxification, elimination and building immunity. Simple steps to ensure you are in "rest and digest" while eating include sitting down, eating with intention, chewing your food slowly, taking deep breaths before a meal, giving thanks for your meal and not rushing it!
DIGESTION TIP #5
Lemons.
Squeeze 1/2 LEMON into 8 ounces of water & enjoy 10 to 20 minutes before eating. The sour lemon taste will help jump-start your digestive system and help prevent a build up of toxins. Drink warm lemon water first thing in the morning to hep prevent constipation.
DIGESTION TIP #6
Apple Cider Vinegar.
Mix 1-2 ounces of apple cider vinegar (ACV) into water and chug (you'll want it down fast!) 10 to 20 minutes before each meal.
I say chug because it doesn't taste so good alone (to me at least!). Apple Cider Vinegar (ACV) is known to stimulate the production of hydrochloric acid which helps the stomach digest proteins for absorption. It can also help those with acid reflux, as it helps to balance pH levels in the stomach. ACV has also been indicated in balancing blood sugar levels and aiding in balancing hormones in women with PCOS, both of which can greatly enhance the appearance of your skin. Enjoy!!
These tips will help to get your digestion on track. If you have had poor eating habits for awhile (not judging at all I have been there too!), then your digestion is most likely in shambles. Signs of poor digestion include undigested food in your stool, constipation, diarrhea, bloating, gas, upset stomach, feeling uncomfortably full, poor stool quality, acid reflux, burping, and hiccups, just to name a few.
These tips will help get you on a path to recovery. Many people will need a deeper dive into their digestive issue for full relief, but these tips are an excellent starting point!
Comments