Three Non-Dietary Strategies

Stress is a familiar part of our lives, and its effects on our digestion can be frustrating. Symptoms like bloating, gas, constipation, heartburn, and diarrhea are common indicators of how stress directly influences our digestive system.
To achieve optimal gut health, it is crucial not only to focus on what we eat but also how we eat. Our mealtime behaviors significantly impact digestion, as the process starts in the brain rather than the mouth.

The brain and gut are interconnected through the enteric nervous system, and when it is in a rested state, digestion proceeds smoothly. However, in a stressed state, digestion is disrupted, leading to uncomfortable symptoms after meals. Fortunately, we can guide our nervous system towards a rest-and-digest mode using effective lifestyle strategies. In this article, we present a three-step relaxation plan that can improve digestion within minutes and foster long-term gut health.

Step 1: Creating a Calming Environment:

Before beginning a meal, it is essential to establish a serene and focused setting. By avoiding distractions such as responding to emails or watching TV, we allow our bodies to prioritize digestion fully. Follow these recommendations to set the stage for optimal digestion:

• Find a comfortable space where you can sit down and concentrate on your meal.
• Temporarily suspend any potential distractions, such as emails or television.
• Take four to seven deep belly breaths, calming your body and signaling the transition to the rest-and-digest mode, facilitating optimal digestion.

Step 2: Mindful Eating Habits:

During mealtime, our eating habits play a pivotal role in how we feel afterward. Neglecting these habits can contribute to burping, bloating, gas, and other digestive symptoms. Stay mindful of the following key habits throughout your meals:

• Chew your food thoroughly, aiming for 15 to 30 bites to achieve a consistency similar to that of baby food.
• Pause between bites, allowing ample time for your brain and gut to communicate proper hunger and satiety cues.
• Limit fluid intake during meals to satisfy thirst only. This optimization of stomach acid, digestive enzymes, and bile promotes healthy digestion.

Step 3: Strategic Meal Timing:

The timing of our meals also affects digestion, as it provides an opportunity for our gut and brain to communicate hunger and satiety signals effectively. Consider the following suggestions for thoughtful meal timing:

• Set a 20-minute timer when you begin eating, allowing the brain and gut approximately 20 minutes to determine satiety. Aim for meals lasting 20 minutes or longer.
• Implement a fasting period of three to four hours between meals, avoiding snacking or grazing. This interval allows the gut to activate its self-cleaning mechanisms, which are inactive during eating.
• Stop eating when you feel 80% full. Recognizing that fullness is a gradual process, this approach prevents overeating and the uncomfortable symptoms associated with it. Remember, you can always have seconds if you're still hungry.

By implementing these three relaxation steps during your next meal and incorporating them into your daily routine, you can experience smoother digestion and significantly improve your gut health over time.