The ancient Greek physician Hippocrates once said, “All diseases begin in the intestines.” This oft-quoted maxim still holds true, especially in the modern age, when so many factors influence our microbiome, our digestion, and our overall gut health.
Improving and maintaining strong digestion is essential for robust health. Healthy digestion is responsible for optimal nutrient absorption, proper energy production and metabolism, and the elimination of toxins and other waste products. A diverse microbiome protects us against diseases and supports, among other things, a healthy mind and state of mind. Here are some tips that will help you optimize your gut health and improve digestion.
Relaxed
Healthy digestion starts in the mind, before food even enters the mouth. Sit down to eat. Take a few deep breaths to relax and feel gratitude for your meal. The sight and smell of food can cause the salivary glands to begin producing the enzymes needed to initiate the breakdown of food. Eliminate distractions, such as watching television or reading, so you can actually taste your food and feel when you are full. Slow down and eat consciously. This allows the nervous system to switch into parasympathetic mode, also known as ‘rest and digest’.
Chew more
The teeth break down the food into smaller pieces. This makes it easier for the digestive system to process it. Proper chewing also produces more saliva, which contains enzymes that further break down food for better nutrient absorption.
Feed the intestines
Creating a healthy microbiome involves nourishing a wide variety of microbes and feeding those microbes what they need to thrive. Inoculate the gut with probiotics through fermented foods, such as sauerkraut and kimchi, and consider high-quality supplements with a variety of strains. Maintain healthy gut microbes by eating a wide variety of foods, focusing on whole foods and consuming plenty of fiber. Legumes, whole grains, fruits and vegetables are all great choices.
Hydrate
Maintaining a consistent intake of non-caffeinated beverages throughout the day is important to ensure healthy elimination and prevent constipation. Water is the ideal choice. There are many opinions on how much, but the old 8×8 rule, or eight eight-ounce glasses per day, is a good starting point. Increase this amount in warm climates or during strenuous exercise.
Drop unhealthy habits
Eliminate the following activities that have been shown to disrupt digestion and a healthy microbiome: consuming artificial sweeteners and other food additives, drinking alcohol, smoking, excessive caffeine consumption, excessive stress, eating late at night, and taking unnecessary medications.
Excercise
Exercise helps food pass through the digestive system. Even a short walk of 15-20 minutes can improve digestion.
Consume herbal allies
Use the following herbs to support liver and gallbladder health, nourish healthy digestion, and soothe the digestive tract: ginger root, dandelion root, peppermint leaf, milk thistle seed, and slippery elm bark. To prepare these herbs, use an infusion or decoction, depending on the part of the plant you are working with. Incorporate one or more of the tips above to ensure robust digestion and all the benefits that come with it!
Writer Katie Gerber is a holistic health and nutrition coach serving clients both locally and on the front lines online. In 2014, she completed Aviva Romm’s Herbal Medicine for Women certification. After hiking the Pacific Crest Trail in 2014 and the Colorado Trail in 2016, Katie decided to use her knowledge of botanical medicine and nutrition to help fellow wilderness enthusiasts in their quest for more energy and better health. She transitioned from her career as a pastry chef and enrolled at the Institute for Transformational Nutrition. She now uses her lifelong passion for holistic health with her background in culinary arts to help people live healthier lives, in tune with nature. Katie writes for various publications and speaks at local events. When she’s not writing and working with clients, you’ll likely find her in the mountains, in the garden, or in the kitchen testing recipes. Read more about Katie, her articles and her adventures on her website.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
Read more