8 Easy Ways to Improve Digestion

Everything is Connected

No system exists in isolation. Its all connected. The gut, which includes your mouth, esophagus, stomach, small intestines, large intestine, anus, liver, gallbladder and pancreas, directly influences the entire bodily system. Whether it’s hormones, immune function, energy levels, skin integrity, weight regulation, sleep patterns, or stress levels, — the gut is involved.  Moreover, the gut is intricately linked to the brain, exerting sway over how we think, our mood, our anxiety levels, and resilience to stress. 

Hormones are released in the brain, and their elimination occurs through the liver and colon. Essential nutrient absorption takes place in the small intestine, a process that is central to making energy and various other body processes. 

Our gut is  intricately linked to our immune function. It contains trillions of bacteria that tell our immune system who is allowed to come in and who should be kicked out.. To stay strong, the integrity of the gut relies on nutrients like zinc, vitamin A, E, D, proteins, vitamin C, essential fatty acids, and a load of antioxidants.  Instances such as trauma, poor lifestyle and dietary choices,, when stress is high and sleep is low, chronic toxic exposure,  certain drugs, high alcohol intake, the gut gets a beating. The lining gets thinner, and things that are not supposed to get through, start to leak into the blood from the gut. This causes a cascade of immune responses,  and inflammation in the body. All systems are affected, malabsorption of nutrients occurs, affecting all body systems reliant on nutrients – impacting everything from skin health, mood regulation, pain perception, sleep quality, immune strength, vitality, cardiovascular well-being, and reproductive function, among myriad of other factors. Yikes!

You Are What You Absorb

The interconnections within the body are clear. No one system works in isolation. When the gut thrives, all other systems flourish in harmony. Therefore,  the key to optimal well-being and vibrancy is to not only eat nourishing foods, but to ensure they are absorbed properly.  What does a healthy digestion  look like? Since genetics and environment makes us unique, the answer is. not one-size fits-all. However, there are basics that apply to everyone. Here are my top 8 easy ways to improve digestion. 

8 Easy Ways to Improve Digestion

Healthy digestion depends on a coordination of amazing processes.. When we are in a calm state, our brain sends signals to the stomach to produce digestive juices, which signals our pancreas and gallbladder to release other juices that helps us digest our proteins, fats and carbohydrates. So what helps our body make these important digestive juices. See below a full-proof list of tips and tricks that will help you digest like a pro! 

Try mindful eating 

In a stressed stated,  the body rushes resources to organs needed to fight or flee i.e. brain, muscles, heart, and extremities – and away from digestive and reproductive organs. So digestion is shut down (fight or flight). Whereas, when relaxed, the body stimulates motility and juices to get your bowels moving  (rest and digest). 

Ensure you are eating in a relaxed state and environment. After a busy or stressful day, take a few minutes before your meal to slow down. Close your eyes, smell the flavors, and practice a breathing technique for 1 minute. 

Breathe in deeply 

To get centred, try practicing 1 minute belly breathing before a meal.  Inhale for 5, focusing on expanding the abdomen, hold the breath for 5, then exhale slowly for 5. Repeat this 10 times. Practice what calms you down before eating. This can be singing, humming, stretching.  Remember to breathe while you eat. It will help you eat at a normal relaxed pace versus scoffing down the meal.  

Avoid distractions 

Take the time to sit and eat rather than running around or eating while multi-tasking. Try spending time outdoors/in nature or with loved ones during meal times. In Traditional Chinese Medicine, the liver is connected to the eyes. When we watch a screen or a phone while we eat, or when we focus on work, energy is directed to the brain and away from the gut and the liver which interferes with digestion. So as much as possible, eat away from screens. 

Chew your food 

Aim to chew your food until it is liquid before swallowing. Chewing will break food into pieces which will be mixed with your saliva. Saliva contains special compounds that digest carbohydrates. The more you chew, the less energy is spent by our body to break down the food. 

Prebiotic and probiotics

Prebiotic foods like psyllium, leek, garlic, onions, globe artichoke, and chicory root feed the good bacteria in your gut. Probiotic foods like sauerkraut, kefir, kimchi, and miso support the growth of good bacteria which are necessary for your brain and immunity to thrive!

Eat your bitters

Having enough stomach acid is critical for proper food breakdown. A sign you have low stomach you get acid reflux or heartburn after meals. Shocker I know! Stomach acid tells your body to break down & absorb proteins and minerals. Stomach acid is stimulated by bitter foods. Eating these before a meal  preps your body for digestion. 

• Apple cider vinegar in water/topping
• Lemon juice 
• Rocket, chicory, rapini, dandelion greens. Have in a side salad with olive oil and apple cider vinegar.