8 Easy Ways to Support Digestion
This month is all about digestive health! Good digestion and elimination are the basis of a healthy body and mind and always a great place to start when working to optimize your health. Here are some easy ways you can begin improving your digestive system!
Start With Warm Lemon Water
Half a lemon squeezed in warm water first thing in the morning is an excellent way to get your digestive fire burning! It will increase healthy production of acid in the stomach, supporting protein breakdown, aid liver detoxification and bile flow, reduce acidity and act as a natural, very gentle laxative, keeping things regular. Be sure to avoid cold water, as this will slow digestion.
Chew Your Food
The first stages of digestion begin in the mouth and chewing your food well is the easiest, most underrated way to improve your digestion. Chewing triggers the production of salivary enzymes in your mouth, as well as the release of pancreatic enzymes, hydrochloric acid and the internal motion of “peristalsis”, that helps carry food throughout your digestive tract.
Drink Water Away From Meals
It is vital to drink adequate amounts of purified water, but doing so during meals suppresses our digestive fire. Try to avoid large amounts of water 30 minutes before and after meals and only take small sips while eating. This will also decrease the chance of gas, bloating and indigestion after meals. Furthermore, it is especially beneficial to avoid carbonated beverages during meals.
Apple Cider Vinegar
Heartburn? Try apple cider vinegar! Many are told the cause of heartburn (acid reflux) is too much stomach acid, and are prescribed anti-acids, sometimes for the rest of their lives. It may be shocking to know that acid reflux is actually due to the underproduction of hydrochloric acid, and the burning, gas and bloating you experience is caused by microbial overgrowth and their toxins. Take 1 tablespoon of raw apple cider vinegar (with “the mother”) with a small amount of water a few minutes before meals and see how it goes!
Probiotics and Magnesium
Probiotics support the repopulation of healthy intestinal bacteria, aid bowel regularity and help synthesize nutrients. Magnesium is a critical mineral, necessary for a wide range of functions in the body. Taking magnesium before bed can help address constipation, muscle cramps and improve quality of sleep. Take probiotics on an empty stomach and both supplements before bed. All supplements should be taken 1-2 hours apart from medications.
Focus On Whole, Fibre-Rich Foods
Processed foods have been altered from their original state and contain very low levels of nutrients, making them much more difficult for the body to breakdown and utilize for daily functions. The consumption of processed foods will eventually slow digestion and inhibit proper elimination as they are often lacking fibre. Eating a variety of fibre-rich vegetables will promote healthy elimination and support detoxification.
Mindful Eating and Stress
Eating mindfully, in a relaxed state and using all your senses to enjoy your food can have some surprising health benefits! Eating while stressed, rushed, or on-the-go significantly inhibits the digestive process, as the body’s energy and blood flow is shunted away from the digestive organs to more vital organs, such as the heart, and muscles. Mindful eating also decreases the chances of overeating. Taking a few deep breaths before eating, eating slowly and partaking in uplifting conversation are all good ways to encourage optimal digestion.
Enzymes
Lastly, taking whole-food digestive enzymes before meals can help supplement enzymes you may be lacking for a healthy metabolism.
How will you choose eat more mindfully this week? Let me know below!
Asher Kleiber
Registered Holistic Nutritionist™