10 Steps to Improve Your Digestion!
Here’s a hint…your mood while you eat can impact your digestion!
Do you struggle with your digestion?
Do you have issues with nausea, gas, bloating, abdominal pain, heartburn, diarrhea, or constipation?
Have you tried different things, but nothing seems to help? Or if it does help, the results are inconsistent?
Well I have 10 steps that will aid in your digestion that are universally helpful!
These steps will cost you nothing, other than a little bit of intentionality!
Reasons for Digestive Issues
There are a variety of reasons that can contribute to digestion issues…
The integrity of your gut lining might be compromised, which is called Leaky Gut, or the technical term being Intestinal Permeability
Your gut bacteria might be out of balance, with a greater amount of bad bacteria over good bacteria
You may have food sensitivities
You may have IBS, short for Irritable Bowl Syndrome
You may have a digestive autoimmune condition such as Crohn’s or Ulcerative Colitis
You are experiencing high stress levels, mental and/or physical
The Role Stress Plays On Your Digestion
For this article, I am going to be focusing the role stress plays on our digestion and the ways to counteract that.
The beauty of this approach is that regardless of the underlying reason for your issues, these steps will be helpful across the board.
In all honesty, whether you have digestion issues or not, you will benefit from incorporating these steps into your regular routine!
In a nutshell…
When you are stressed your body is in a “fight or flight” mode.
When in this mode, your body does not feel safe, it detects danger, and it is not at rest. Your body is preparing for battle or to run for your life.
It is focusing on enhancing and strengthening all the necessary systems required to keep you alive, like strength in your muscles and extra breath in your lungs.
Your body is designed with the ability to adapt to these changes in your environment. To pull additional resources from other body systems, so that you are equipped to fight or to flee if needed.
The areas that these resources are pulled from are what is deemed the nonessential systems for that acute moment. They are your digestive system, reproductive system, and your immune system.
Think of how often you find yourself sick after a particularly stressful time in your life. During that moment your immune system was lacking the typically resources it needs to function optimally.
Here’s the thing, you body does not have the ability to differentiate between the stress of being chased by a bear, or the stress of having a bad day. Your body has the same response in either situation.
Then there is also the common issue of chronic stress. Your body is designed to be able to handle a stressful moment that arises, work through it , and then go back to normal. It is not meant to stay in a stress mode continuously throughout your day.
If you chronically exist in a state of stress, your digestive system will chronically be lacking the tools it needs to function as it was intended.
Be Encouraged!
Here’s the cool thing…as much as your body is designed to fight or flee, it is also designed to “rest and digest,” and there are very easy ways to turn that mode on!
Regardless of the stress you may be carrying in your life, I want to encourage you try and be intentional to set those stressors aside while you eat.
There are a few simple cues that your body pays attention to, and responds favorably. These cues tell you body that you are safe, you can relax, and you body will then shift into a “rest and digest” state.
During that time, your body’s resources return to where they were intended. Your digestion will be set up with the ability to breakdown the food you eat and to nourish your body well!
Introduction to the 10 Steps
In these steps you will find a combination of things.
You will learn specific steps you can take to ignite your “rest and digest” state. To be able to shift you heart, mind, and soul to a place of peace and calmness before taking your first bite.
You will also learn steps that are mindful of how your digestive system works and simple steps to support that.
I am so excited for you to implement these tips, and experience the blessings from them!
Step 1…Sit Down To Eat
Sounds basic, I know! But if you are anything like me, as well as a lot of the clients I work with, this is not necessarily a given. Culturally we tend to eat on the run, quickly woofing down a meal or snack while we are running out the door, or eat on our way somewhere.
Standing communicates to our body that it needs to be on guard, and needs to be ready to run at a moments notice. The mere act of sitting down cues our body that we are in a safe place. Our digestive system is only “turned on” and able to function at its best when we are in a “rest and digest” state.
Step 2…Take 5 Slow Deep Breaths
Your nervous system pays close attention to your breath.
If your breath is slow, shallow, and quick this sends a signal that you are in danger. If that is the case, your digestive system is turned off during these stressful moments.
However the opposite is true. If your breathing is slow, deep, and calm it indicates that you are in a relaxed state, and your body is able to send resources to support your digestion.
Step 3…Give Thanks for Your Food
The act of pausing and giving gratitude does a beautiful thing to your heart!
It truly is impossible to be grumpy when you are thinking about that which you are grateful for. It lifts your spirits and removes from your mind any burdens and concerns you might be carrying.
You can often feel your whole body relax, which puts you in a better place to breakdown and utilize the nutrients you are consuming.
Step 4..Notice Your Food
Really notice your food…how it looks, the different colors, the smells, and anticipate how good it is going to taste!
Taking in all these cues signals to your brain that you are about to eat. Your brain then communicates to your digestive system it’s time to get ready to do its thing.
To bring this point home, humor me with this little exercise…
Take a moment and think of your absolute favorite food. One that you have had so many times you are keenly aware of every detail…the way it looks, smells, tastes, and how much you enjoy every bite!
Now let me ask you…are you finding your mouth watering a bit?!
Your favorite food isn’t even in front of you, and you are not eating it, but the mere thought of it triggered your salivary glands to go to work.
That is thanks to your brain, and role it plays in your digestion!
Step 5…Chew Your Food Thoroughly
This is one that you have likely heard before. But you may not have heard the all the reasons behind it.
The first reason is that is breaks down your food into smaller pieces, which makes it easier to digest.
The second is that the longer your food stays in your mouth, the more is able to be broken down by the digestive enzymes in your saliva.
The third is because of our taste buds. Your taste buds are not just for taste. They communicate to your brain what foods you are eating, and your brain then communicates to your digestive system what digestive enzymes are needed to be produced to breakdown what you are eating!
Super cool…right?! God has literally thought of everything!!
Step 6…Avoid Drinking a Lot of Water During Meals
Water can dilute the digestive enzymes and stomach acid that is necessary to optimize your digestion.
It is ideal to avoid drinking a lot of water 30 minutes before and after a meal.
If you need to have a drink sips are best.
Step 7…Eat In a Calm State
As stated earlier, you need to be in a calm and relaxed state for your digestion to be “turned on.”
Steps 1-3 help to set you up for this.
In addition to that, being intentional to set your worries aside during your meal will be helpful too.
I totally understand the struggle it can be to walk this out.
An idea can be to give yourself permission not to think about what is concerning you for the next 10-15 minutes while you eat. It is not that you have to figure out how to let it go completely, just try to let it go for this moment.
Step 8…Eat Without Distraction…Especially Screens
This is a tough one…I get it! Believe me…I do! But hear me out…
When you are distracted, you are disconnected from your meal. All those benefits mentioned in Step 4 about noticing your food go out the window!
Not only are you missing the benefits, but there are negative aspects that go with it as well.
For example you are likely to overeat because you won’t be in tune to the signals your body is sending when you are full.
There is also a potential to experience a stress response, depending on what you are watching. Triggering your “fight or flight” mode will turn off your “rest and digest” mode.
Now mind you, I have had my struggles with being on my phone too much. I was guilty of sitting at the table with my face in my phone, disconnected from my meal, and more focused on the latest reels.
This was an easy default mode, especially when I was eating alone. But with a little intentionality, you can set yourself up for success.
Some tips are not to bring your phone to the table and keep it out of sight. You can also silence your phone for those few minutes that you are eating. Whatever comes through can probably wait until after.
Give yourself the gift of a peaceful and relaxing meal!
Step 9…Connecting With Those We Love and/or Nature
When you feel connected you will naturally release endorphins, those feel good hormones! At this point you probably know what I am going to say…that yes, these feel good hormones support that “rest and digest” mode.
Connecting with those you love, your family and friends, is a lovely way to do this!
If there are meals you are eating alone, not to worry, you too can experience the same benefits of connection!
There are many occasions that I am eating alone, and connecting to nature can bring those same benefits. I simply am intentional to sit in a seat where I can look outdoors, connect to nature, and connect to God.
God is the source of all true love, peace, and rest. Sharing a meal with Him is a wonderful meal indeed!
Step 10…Take a Relaxing Walk
Taking a relaxing walk after you eat is helpful for your digestion for multiple reasons.
It can stimulate your stomach and intestines to help move the digestive process along.
Walking after a meal can be helpful to regulate your blood sugar.
It can also help with weight loss.
And as a bonus…any time in nature is going to support your “rest and digest” state!
Start With The Steps That Resonate With You The Most
My suggestion is to go back through this list and pick out the top 2 steps that speak to you the most.
Write them on an index card and place the index card near where you eat as a reminder of these new habits.
Once those steps become routine, come back to this list and pick 2 more steps. Repeat the above steps of writing them on an index card and placing it near where you eat.
This tips will not just be helpful for you, but they will be helpful for your whole family! If you have small children, teaching them these habits now will serve them well for their whole lives!
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