How to Prime Your Body for Optimal Digestion
If you have been around integrative medicine for some time, by now you have probably heard the saying, “the gut is the second brain”. Gut health is a crucial determinant of overall body health, therefore it is important to make sure your digestive system is functioning in top shape so your body can absorb the important nutrients you bring in with a healthy diet. In this, week’s blog, we will provide you with an overview of how to prime your digestive system.
While our world has significantly slowed down since COVID-19 came on scene, it is likely our eating patterns have not followed the same trend. For so long, many lives were governed by a tight work or child’s schedule, leaving little time to give to be fully present during meals. This, coupled with high levels of stress and anxiety in our country, can certainly give way a more taxing digestive process on the body. Eating too quickly or under stress and not chewing food thoroughly enough can lead to incorrect timing of satiety hormone signaling, slowed or halted digestion, and ultimately less nutrient absorption. We can begin to improve on this by chewing food slowly and thoroughly, being fully present during mealtimes, and eat gut supportive foods.
Chew food slowly and thoroughly: Chewing a bite of food roughly 20 times allows that food to have properly begun the digestive process and will have an easier time as it moves through the digestive system. It may feel a bit awkward at first to chew for that long (since many of us are condition to chew way less than that), but with time it will become easier and more normal. It also gives you the chance to fully taste the food and feel your body react to what you’re eating.
Be fully present at mealtimes: As mentioned earlier, many of us struggle to fully be present at mealtimes. Most of us do not focus on the food and how each bite makes you feel. Adopting practices that allow one to be more present at meal times can give you a better sense of how the food is making you feel, your satiety level, and give you more appreciation for the food. The best way to get started being present at mealtimes is to relax before you begin eating. You can do this by giving yourself time to get settled in at the table before you begin eating, doing prayer or meditation prior to eating, or by talking to loved ones. While you are eating, take time to focus on the flavors and smells. Appreciate and anticipate the food you are eating.
Eat gut supportive foods: What you eat is extremely important in addition to how you eat. Your digestive system needs a healthy amount of fiber (25g for women and 38g for men) to move food through your digestive system and absorb water. Your digestive system also needs the proper balance of bacteria and enzymes to further break down food. Pro and pre-biotic foods like sauerkraut, kimchi, yogurt, and many fruits and vegetables will provide these essentials to your digestive system.
Are you interested in diving deeper into your gut health? Join Lynda Sherland, CRNP, FNP-C and the whole PIM team for our next FREE group class webinar, A Healthy Gut Supports A Healthy Life, on 7/29 at 7:30 PM. Register here. Want to get a head start? F ind out how we can help you by scheduling your a 20 minute free consultation or an appointment with Zoie Phillips, MSPA, PA-C today! Not quite ready to schedule and have questions, quickly get in touch with us today!
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Our sources (and more info for you:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/
https://www.health.harvard.edu/staying-healthy/mindful-eating
https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927