Easy tips to improve digestion naturally
Digestive issues are a common complaint, but just because so many people suffer
with these issues doesn’t make them normal. In fact, a breakdown in digestive
function is at the root of many health issues. You owe it to yourself to make sure
your digestion works for you and not against you! It’s the place to start when it
comes to your health, and its functionality affects everything else.
You’re really only as healthy as your gut, after all. If there is a breakdown anywhere
in the digestive tract, from the mouth (time spent chewing) to the small intestine
(breakdown and absorption of nutrients), digestion can be compromised, leading to
potential health issues down the road.
On the flipside, if you can improve your digestion you can drastically improve your
health. The relationship between what you eat, how you process what you eat, what
your body absorbs and ultimately how you feel is important!
70% of Americans do or will suffer with digestive dysfunction in their lifetime. Even
if you don’t have typical symptoms of poor digestion, such as gas, bloating, or
constipation, if you have dysfunction or disease of any kind, you’ve likely got a
breakdown somewhere in the digestive system that triggered a downward spiral,
Fatigue, brain fog, skin issues, cravings? These can also signal a breakdown in the
digestive system (even if you don’t have the typical digestive symptoms). Digestion
is at the root of all other functions in the body. Your gut is your body’s second brain
and when you begin to understand just how interconnected our body systems
actually are and how every single symptom that ails you can be triggered by poor
gut health, you’ll want to make sure you’re doing the best you can to keep it in
good shape!
So, what can you start doing today to keep this all-important system in shape? Here
are some tips!
Easy Tips to Improve Digestion Naturally
1. Chew Your Food
Chewing well is a critical and yet widely
overlooked practice! Chew thoroughly to help
food digest (food should be liquid before you
swallow) Saliva contains enzymes you need to
begin breaking down the food for digestion and
you don’t want to rush through this process.
Our stomach doesn’t have teeth. To properly
digest our food, we need to do a lot of work in
the mouth. When we eat on the run or gulp
down our food, digestion gets compromised. Slow down, savor your food and chew
it well.
2. Boost Stomach Acid
This is an area of misconception for most people.
Many people who have heartburn, gas and bloating
likely have too little stomach acid, not too much. The
typical treatment is to take antacids, which reduces
stomach acid even further, exacerbating the problem.
Proper stomach acid levels are critical for the
breakdown of proteins in the stomach. Stomach acid
also destroys pathogenic bacteria that can lead to
illness. Boost stomach acid naturally by adding
freshly-squeezed lemon to your water or by drinking
one tablespoon of raw apple cider vinegar in water
each morning. add both to warm water with a dash of cayenne every morning and
honestly, never feel the same without it.
3. Drink More Water (but not too much with your meal!)
Water is an important element for health in
general and digestion in particular. However,
try to drink most of your water in between
meals, rather than during the meal as it can
dilute stomach acid and interfere with all the
fluids of digestion, making it harder to break
down your food.
4. Reduce or Eliminate Processed Foods
Processed “foods” are hugely challenging for the
digestive system. A good thing to keep in mind: If
you don’t recognize an ingredient on the label, your
body won’t either! Processed foods are full of “anti-
nutrients”, which means the body must deplete its
own nutrient stores for these foods to metabolize,
essentially robbing the body of nutrients rather than
nourishing. This also causes your body to expend
more energy than it should. More processed foods =
less energy for you. Stick to whole foods as much as
possible.
5. Exercise
Yes, exercise is good for just about everything,
including digestion. It takes healthy muscle tone
all around the abdomen to help move food
through our digestive tract. Increasing exercise
can improve digestion, even if you don’t change
what you eat!
6. Don’t Eat Too Much
Overeating of any food is taxing on the
digestive system. It requires the body to
expend a lot of energy, adds stress on
the system and forces the body to try to
use too many nutrients at once. Slow
down, and only eat until you are three-
quarters full.
7. Practice Gratitude
Digestion actually begins in the brain. When
you take a few moments before you eat to
pause and reflect, either with blessings,
gratitude, or a few deep breaths, you are
activating the brain signals for saliva to
release and get the digestive system
prepped and ready. It also calms the
parasympathetic nervous system, allowing
you to relieve stress, which is another problem area for the digestive system! Being
in a relaxed state creates better digestion.
8. Eat More Fiber
Fiber helps keep your colon healthy by
speeding up the transit time through the
body. A faster transit time means any toxins
you’ve taken in spend less time in the body.
Fiber also helps remove the bad bacteria and
toxins from the colon. Make sure you get both soluble fiber (think beans, lentils,
peas, fruits and veggies), which absorbs toxins and unneeded cholesterol and
insoluble fiber (nuts, seeds, whole grains, fruit skins, green veggies), which speeds
up elimination.
9. Add in digestive enzymes
Our body produces these naturally but aging and
a compromised system can lead to less
production. In addition to probiotics, this might
be another supplement you want to consider if
you feel your digestion is compromised. Natural
sources of digestive enzymes come in the form
of raw and fermented foods as well. Fruits like
pineapple, papaya and avocado are great
sources.Try putting these general tips into
practice today for improved digestion. If you
suffer with chronic digestive issues or feel they could be symptoms of a deeper
issue, don’t hesitate to reach out to our hospital and learn how to become Fully
Functional for life!
