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I've become more relaxed about food in general, as well as preparing whole foods—it takes time, but it's worth it to eat food that I know is good for me and my family. This is significant to me. Prior to this class, I was always concerned about my weight. This project has liberated me from this negative preoccupation.
WHERE DOES DIGESTIVE PROCESSING BEGIN? What about in the mouth? In your stomach? In fact, the digestive process begins in the brain! Consider the visualization exercise below:
Close your eyes and sit. Take several deep breaths. Consider the following scenario: a lemon is on a table. Slice the lemon with a knife. Half of the lemon should be squeezed into a glass. Take a sip of the freshly squeezed lemon juice and pick up the glass.
The mere mention of lemon juice causes most people to salivate or feel their mouths pucker. Salivation indicates that enzymes have been secreted by the mouth, kicking off the digestive process. Thus, simply by imagining food in your mind, your body has begun physiological processes to break it down!
"You are what you eat is a more accurate statement. Digestion is a complicated process that converts the food we eat into energy and nutrients for our bodies. Digestion is also heavily influenced by our mental state or the environment we are in while eating. Consider whether you have ever eaten food or a meal in
any of the following settings:
Do you have a car? Are you on the phone? Are you working at your desk? Are you using your computer, tablet, or smartphone to access the internet? During a tense conversation? Are you watching television? When you're in a hurry?
All of the activities listed above have the potential to negatively impact your digestion. To better understand this, consider how our nervous system influences digestion.
The Central Nervous System:
In general, the nervous system responds to our surroundings or thoughts in two ways: the parasympathetic and sympathetic systems.
The State of Sympathy:
The sympathetic state is also referred to as the fight or flight response. The concept of being chased by a bear is a classic example of being in a sympathetic state. When fleeing a bear, the sympathetic state allows the body to run faster and strike harder. People nowadays don't often find themselves fleeing from a bear. However, we can relate these physiologic changes to any stressful situation that we may encounter.
The Parasympathetic Condition:
The parasympathetic nervous system is also known as the rest and digest state. The body will be in a parasympathetic state in a calm, low-stress environment with limited stimulation. When in a parasympathetic state, saliva and digestive enzymes are secreted, and smooth intestinal muscles move the food along for optimal digestion and absorption. Digestion will improve, including a reduction in minor digestive complaints like gas and bloating that frequently accompany hurried eating. We are also more likely to notice when we are full when we are resting, which reduces the likelihood of overeating. While most people lead busy lives and frequently find themselves eating in stressful situations, there are simple ways to create a stress-free eating environment.
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Healthy Digestion Techniques:
During meals, turn off all electronic devices, including TVs, phones, tablets, and computers.
Take your time arranging the food on a plate and finding a comfortable place to eat. While eating, take a seat. If you must eat at work, find a location other than your desk.
Before you start eating, take ten deep, slow belly breaths. This is a powerful and simple method for inducing a parasympathetic state. It's also a good time to reflect on and express gratitude for where the food came from and who prepared it.
Make a connection with your food.When preparing meals, smell the food to kickstart the digestive process. Before you begin eating, take a moment to admire the meal's colors and presentation.
Place the fork down between bites and concentrate on chewing the food. This is a simple and frequently overlooked way to improve digestion. Chew each bite until the food is close to liquid in the mouth.
During meals, keep fluid intake to a minimum. If you're thirsty, drink small amounts of water. Drink water between meals to avoid becoming overly thirsty during meals.
Overeating is possible if you eat quickly or are distracted while eating. Eat in a mindful manner. Avoid multitasking and simply eat. Enjoy your food's flavor, texture, and taste. Examine your feelings before, during, and after the meal.
Experiment with various spices, herbs, and other foods that aid digestion, such as fennel, ginger, cinnamon, lemon, apple cider vinegar, cayenne pepper, or black pepper. Apple cider vinegar has been shown to lower post-meal blood sugar levels, slow carbohydrate absorption, and increase satiety! [1] 1 to 2 tablespoons added to a meal or 1 to 2 teaspoons in a small glass of water 15 minutes before meals To reap these benefits, our recipe section includes delicious dressings that include healthy oils and apple cider vinegar.
These digestive strategies are frequently effective in treating minor digestive complaints such as gas, bloating, and heartburn caused by eating in a sympathetic state. However, many other factors influence digestion, absorption, and elimination. Intestinal bacteria quality, food sensitivities and allergies, underlying infections, medications, and chronic inflammation caused by a poor Standard American Diet and lifestyle are all examples. We investigate healthy intestinal bacteria further because they are critical to proper digestion.
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