Good digestion is key to emotional, physical health and wellbeing. When this system is working well, food is fuel and a pleasure; we eat when hungry and select a balance of food types. Sadly, what the system needs for proper maintenance is often ignored given hectic lifestyles or entrenched bad choices. We all feel the effects of bad digestion. Our average diet today contains a lot of overly processed foods and a high content of chemical additives. Add to that irritation from alcohol, tobacco and stimulants such as excessive caffeine, and yoyo dieting – and you may find yourself experiencing some of the major signs that your system needs a reboot.
If you are constantly feeling bloated, have a coated tongue, are experiencing overactive or sluggish elimination of waste, struggling with weight gain, indigestion and discomfort after eating, or inflammation and irritability, here are some of the ways in which you can re-establish digestive health and harmony.
Deep Breathing
Before you get out of bed in the morning, take a few minutes to breathe in and out deeply. This will increase your oxygen intake, energise your system and metabolism, and make the elimination process easier and quicker. “Deep breathing can have a positive impact on your health and well-being, including your digestion,” says Olga Allon, Founder of the Hot Yoga Society. “The deeper you breathe, the more oxygen that is created in your body. Aside from improving your digestive functions, you can benefit from better sleep and more energy. A regular yoga and or Meditation practice will certainly help teach you how to breathe deeply”.
Eat regularly and healthily
Eat adequately and regularly throughout the day and aim for lots of plant-based foods. Our food choices are a learned behaviour. Don’t worry if yours betray any good intentions, that can be reversed if you are serious about taking control of your health. According to Carla De Cia, dietician and nutritional advisor to Rose & Mary, the clean, completely gluten and sugar free gourmet food take-away, “If you are eating healthily, don’t worry, your digestion will regulate itself. Make vegetables half of your meal, protein and carbohydrates a quarter each alongside some fats and fresh ingredients for taste.
Swedish Bitter – Anyone?
Try a teaspoon of Swedish bitters with a small cup of water first thing in the morning or 20 minutes before meals, twice daily. Just like aperitifs, this traditional digestive tonic stimulates production and release of digestive juices and enzymes. These ensure what you eat is broken down sufficiently and nutrients are assimilated properly, thus elimination of waste is thorough.
Probiotics And Prebiotics
Increase intake of probiotics and prebiotics. Probiotics are often called ‘good’ bacteria because they work to keep the gut healthy and support the movement of food throughout the system. The most common are Lactobacillus and Bifidobacterium and are often added to dairy products including yoghurt. Prebiotics are a source of food that helps the growth of probiotics and make existing gut bacteria healthier. Bananas and leeks, onions, garlic and nutritive plants such as slippery elm and dandelion are good sources. Their effect in the gut is nourishing, anti-inflammatory, soothing and astringent. Study results from the School of Food Biosciences at University of Reading found that prebiotics increased good bacteria numbers by 133 million. “My best advice for optimal health is to increase intake of probiotics and prebiotics!” De Cia says.
Sorry, No Caffeine!
Swap caffeine for more water and herbal teas instead. You've heard this a hundred times... for good reason! Chamomile can soothe the stomach; Peppermint relaxes intestinal muscles, Ginger, Lavender and Valerian calm cramps. Other excellent digestive remedies are Meadowsweet, Fennel and Cinnamon bark, while Dandelion leaf and root are packed with vitamins and minerals.
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