Digestion is often overlooked.
There's no attention paid figuring out what the best way is to deliver the nutrients you need in the most efficient way possible.
Until now.
It’s entirely possible that you can eat food and it simply passes through you without being absorbed. Or, if you are eating a lot and feeling like an enormous slug afterwards, your digestion can probably be optimised somewhat.
A. Awareness: Cultivate awareness of your body and its signals. Notice how different foods and eating habits affect your digestion. Mindful eating promotes better digestion.
B. Balanced Diet: Follow a balanced diet consisting of whole, unprocessed foods. Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to provide essential nutrients for digestion.
C. Chewing or MASTICATION: You should drink your food and chew your water. Chewing breaks down food into smaller particles, making it easier for digestion and nutrient absorption.
D. Digestive Enzymes: Consider supplementing with digestive enzymes to support the breakdown and absorption of nutrients, especially if you experience digestive issues or have a compromised digestive system.
E. Elimination: Establish regular bowel movements by consuming an adequate amount of fiber, staying hydrated, and engaging in physical activity. Aim for a healthy bowel movement at least once a day.
F. Fermented Foods: Include fermented foods such as yogurt, kefir, sauerkraut, and kimchi in your diet. These foods contain beneficial bacteria that support gut health and digestion.
G. Gut-Brain Connection: Recognize the influence of the gut-brain connection. Stress, anxiety, and emotional well-being can impact digestion. Practice stress management techniques like deep breathing, meditation, or yoga to promote a relaxed state during meals.
H. Herbal Remedies: Explore the use of traditional herbal remedies such as ginger, peppermint, chamomile, and fennel, known for their digestive properties. Consult with a qualified herbalist or healthcare professional for personalized recommendations.
I. Intermittent Fasting: Consider intermittent fasting, a practice that involves limiting the eating window during the day. This approach can enhance digestion and promote metabolic health. Consult with a healthcare professional before starting any fasting regimen.
J. Joyful Eating: Cultivate a positive and joyful relationship with food. Enjoy your meals, savor the flavors, and eat in a calm and relaxed environment.
K. Knowledgeable Choices: Educate yourself about foods that support digestion and those that may trigger digestive discomfort. Identify any specific dietary intolerances or sensitivities you may have.
L. Lifestyle Factors: Consider lifestyle factors that can impact digestion. A powerfull and favorite of mine is a nice walk after lunch to start digestion. Others are, regular physical activity, adequate hydration, and sufficient sleep. These factors support overall digestive health.
M. Mind-Body Practices: Engage in mind-body practices like yoga, tai chi, or qigong. These practices combine movement, breathwork, and mindfulness, which can support digestion and overall well-being.
N. Natural Remedies: Explore natural remedies like licorice root, aloe vera, or slippery elm, known for their soothing properties for the digestive system. Use them under the guidance of a healthcare professional.
O. Optimal Hydration: Stay well-hydrated throughout the day. Water aids digestion, supports nutrient absorption, and helps maintain regular bowel movements.
P. Portion Control: Practice portion control to avoid overeating, which can burden the digestive system. Listen to your body's satiety cues and eat until you feel comfortably satisfied.
Q. Quality Sleep: Prioritize quality sleep, as it plays a significant role in overall health, including digestion. Aim for 7-9 hours of uninterrupted sleep per night.
R. Reduce Stress: Chronic stress negatively affects digestion. Implement stress reduction techniques like exercise, relaxation exercises, and engaging in hobbies to support healthy digestion.
S. Slow Eating: Slow down your eating pace. Eating too quickly can lead to overeating and inefficient digestion. Take your time and savor the flavors and textures of your food
T. Timing of Meals: Establish regular meal times and spacing between meals. Give your digestive system time to rest and recover between meals, typically allowing 2-3 hours before the next meal.
U. Understanding Food Combining: Explore the principles of food combining, which suggest that certain food combinations may support optimal digestion. For example, avoiding consuming proteins and starches together in the same meal.
V. Vegetable Variety: Include a variety of vegetables in your diet, as they provide essential fiber, vitamins, and minerals that support digestion. Aim for a colorful array of vegetables to ensure a diverse nutrient intake.
W. Water Intake: Drink an adequate amount of water throughout the day. Water helps to soften stools, support the movement of food through the digestive tract, and prevent dehydration, which can hinder digestion.DONT drink water right before, during, or straight after eating though. That will decrease the nutrient absorption of your food.
X. eXercise Regularly: Engage in regular physical activity, as exercise helps stimulate digestion, promotes bowel movements, and supports overall gut health. Find activities you enjoy and make them a part of your routine.
Y. Yoga for Digestion: Practice specific yoga poses that target digestion, such as seated forward bends, twists, and gentle inversions. These poses can stimulate circulation to the digestive organs and enhance digestion.
Z. Zen Mindset: Cultivate a calm and relaxed mindset while eating. Create a peaceful eating environment, free from distractions, and focus on the pleasure and nourishment of your meal.