Improve Digestion Without Changing What You Eat

What we eat obviously affects our ability to digest food...  but did you know that HOW we eat also affects digestion?

The following are three things you can do that can improve your digestion without changing what you eat:

1.) Grandma was right.  Chew your food!

Have you ever counted the number of times you chew one bite of food before swallowing?  I'm guessing it's about 3-7 times, maybe less.  We should all be all be chewing each bite of food 30 times before we swallow and send it on down to our stomach.

Why?

Digestion begins in the mouth.  It is where the mechanical and enzymatic break down of food occurs (especially carbohydrates).  Taking our time to chew our food and allowing it to mix well with our saliva, is essential for the proper break down and absorption of complex carbohydrates and nutrients found in most of the plant based foods we eat, like vegetables, grains, and beans. Proper mastication of food also allows the rest of the digestive system to do its job more efficiently.

For those who adhere to a vegan or vegetarian diet: most nutrients you ingest are derived from plant-based foods, so chewing food thoroughly is crucial to ensure getting proper nutrition.

2.) Relax and Be Present

Optimal digestion occurs when we are relaxed and relishing in the moment of enjoying a meal.

When we are in a state of relaxation, the parasympathetic nervous system, which regulates digestion, creative play, and recuperation, is fully activated.
This means that when we eat in a state of relaxation we digest our food and absorb its nutrients more efficiently.

On the flip side of the coin, when we eat under circumstances where we are feeling stressed out, worried, upset, anxious, or in a rush, our digestion can become compromised.

To the brain, feelings of stress and anxiety, translate into a threat - whether it is perceived or real.   The types of 'threats' that we deal with today are likely to show up in the form of a job that makes us miserable, a deadline we have to meet, negative feelings we have about ourselves, or an unresolved conflict with a loved one. When the brain perceives a threat, a physiological shift occurs and our biochemistry changes so that we are more capable of dealing with that threat.  Unfortunately, this biochemical change results in a partial shut down of our digestive system which means we are less capable of digesting our food.  To make matters worse, when we're in a physiological state of stress, we release certain hormones, like cortisol, that make us more likely to hold onto and store fat, especially around the lower abdominal region.

Try as often as you can not to eat when you are feeling upset, anxious, angry, or rushing around. Deal with those feelings first, and then eat when you are feeling more relaxed and at peace.

Tips to help you relax and boost digestion:

• Create an enjoyable and relaxing atmosphere.  Set the table, play your favorite music, light a candle, use soft cloth napkins, or whatever you like to set the mood and get you present in the moment.
• Before you begin eating, sit down and breathe deeply down into your belly until you begin to feel settled back into your body.  
• Take a moment to appreciate the food that you are about to eat.
• Share good food with good people.  Sit down to meals with folks that you love and enjoy. 
• Pay attention to your food. Try not to eat distracted by TV, magazines, or the internet.  I know it's hard, but put the phone down.  ; )
• Continue to relax 10-15 minutes after your finished with your meal.

3.) Move Your Body, Postprandial

Mild exercise, like taking a walk after you've finished and relaxed after your meal, will help you to digest and assimilate your food.  Walking can stimulate peristalsis and increase circulation.

I like to take a short walk around the block a bit after I finish dinner. A 15 -20 minute walk really seems to get the digestive juices flowing and the food moving through my system.