7 Fun-size ways to Improve Digestion
After completing my Advanced Gut Health Certification through the Institute of Integrative Nutrition, my mind was BLOWN on how much stress messes with our digestion! First, let’s note that our bodies CANNOT stress and digest at the same time. When we are stressed, a cascade of hormonal reactions begins, prepping our bodies to fight, fly or freeze. To do this, it begins to shut down different systems (including digestion! We produce less saliva, digestive enzymes, stomach acid, just to name a few) and divert all blood and oxygen flow to the brain and muscles, so that, in the case we are getting chased by a tiger (or true life-or-death threat), we are primed and ready to go. Our bodies are brilliant and not-so-bright at the same time, because more than likely, we aren’t in an actual life or death situation (hello! Traffic jams, a difference of opinions, kids being difficult, work, etc.), but it just doesn’t know any better.
The challenge we have…
is that in this day and age, we’ve normalized such a high amount of stress, that our bodies can find themselves in an almost CONSTANT STATE of stress activation which, as it applies to digestion:
Can increase body fat due to the excess release of cortisol over time
Increase food intolerances and allergies due to the constant release of histamines, cause leaky gut (weakening of the mucosal barrier in our intestines allowing pieces of food to travel into our bloodstream that aren’t supposed to be there, therefore triggering an immune response/inflammation)
Elevate blood sugar (when stressed, our body produces glucose to fuel the muscles allowing us to flee danger quickly, cortisol blocks the production of insulin because our bodies believe it will need quick access to the glucose to run which can set the body up for insulin resistance. Fun fact, eating a donut at a time of stress vs. calm will impact how our body processes the donut!)
Decrease the diversity of our healthy gut bacteria
Increase acid reflux, indigestion, GERD, ulcers, etc
Intensify IBS symptoms
Decrease our overall immunity
Another intriguing outcome…because stress triggers our body to increase blood sugar, even though there may not be a “real” fight or flight threat, our body can be sent into bouts of hypoglycemia (low blood sugar), which can lead to eating a bunch at one time because our body thinks it is starving.
(I know that seems counterintuitive, because if there is an increase in blood sugar, wouldn’t we become HYPERglycemic? Shoot me a message if you’d like to learn more on this, because it could be an entire blog post on its own!)
And another one, that I’m definitely guilty of at times…When our bodies are confused around meal/snack times (because we’re “too busy” to eat and not doing so consistently), it will release cortisol in an effort to keep blood sugar stable, which also contributes to that stress response!
So, what can WE do to Digest More and stress less?
While we now know we cannot stress and digest at the same time, the good news is that we can have a big, positive impact on our guts when we begin to work in one or all of these 7 fun-size techniques around mealtimes!
Stay in a routine of eating consistently, this will help your body feel safer and helps to reduce stress overall. I’m a big fan of nourishing my bod every 3-4 hours, but we’re all bio-individual, so experiment with what works best for you!
Wear loose fitting clothes. Yes! Tight clothing can contribute to reflux and discomfort during the eating and digestion process. Imagine water trying to get through a hose while you’re stepping on it, same concept here!
Before you sit down to eat, take a deep breath, and go into your meal mindfully and as stress-free and focused on eating as possible. This means using meal time to eat and connect with other humans, or taking a break from being “on”, not as an afterthought while you work.
Chew your food! Scientists have found that the “ideal” amount of times to chew your food is 30 before swallowing. Experiment with this, but also just know, the more you chew your food, the easier it is for your body to utilize further down the road.
Create body awareness. As you eat, take your time, savor each bite, explore the textures with your tongue and just slooooooow down. Note how your body feels during this experience of nourishing it, and if something isn’t feeling great, maybe explore why, maybe not. Both are ok, the point is to just be mindful.
In eating mindfully, you may notice that you get fuller faster, make sure to honor that! Sometimes, when we are eating while distracted or rushing, our body can’t catch up to how quickly we are filling our bellies until it is too late and we are overfull. When this happens, aside from being uncomfy, the contents can push against our lower esophageal sphincter, contributing to acid reflux.
Wait a couple hours after eating to lay down. If you need to lay down, prop yourself up a bit to help keep reflux at bay and encourage movement down the tract.
Keep in mind, any above suggestion you try will make a difference in your health, it doesn’t have to be all or nothing, just one fun-size step at a time done consistently!
How does this resonate with you? Does this feel do-able, impossible, somewhere in-between? What have you tried before that has worked well? Let me know your thoughts by clicking here to shoot me an email, I can’t wait to hear from you ❤️
Lindsey is an encourager, optimist, health + life coach, and yoga teacher who helps caregivers live fuller, healthier, vibrant lives through exploring all aspects of their life and health while helping to cultivate simple, sustainable fun-size habits, so that they can continue to make a meaningful impact in themselves, their loved ones, and the world, for generations to come.
