Here's Today's Tip... Digestive Health.
We’ve recently been talking about digestion. If you experience digestive distress, here are some of the top tips to help you improve your digestive health.
- Eat slowly, mindfully, and intentionally... Digestion starts with the thought, smell, and anticipation of food. Eating mindfully helps initiate the “rest and digest” aspect of the nervous system.
- Chew your food thoroughly... You begin breaking down carbs and fats in your mouth, and the mechanical aspect of chewing gets the rest of the digestive system prepared for what’s to come.
- Supplement with digestive enzymes... Because natural production of digestive enzymes and stomach acid decreases as we get older, many people find broad-spectrum enzyme supplements to be extremely helpful.
- Address vitamin and mineral deficiencies... B vitamins, magnesium, manganese, and copper all play important roles in digestion.
- Regularly eat fermented foods... The makeup of gut bacteria plays an important role in digestive health, including digestion and absorption. Because different fermented foods contain unique strains of probiotics, consider incorporating a variety of them in your diet.
- Supplement with a high-quality probiotic... Not all probiotic supplements are created equally. Look for a product that has probiotics that are “protected” from stomach acid. Also, because probiotics have very unique functions, most people will be best off using a multi-strain probiotic. What’s more, because they are equally important—if not more important—than probiotics, look for a product that contains prebiotics.
Regularly practice stress management... Stress isn’t inherently bad, but too much for too long can be problematic when it comes to digestive health. Focus on properly managing stress by:
- Setting boundaries (i.e., learning to say “NO”)
- Exercising (whatever you enjoy doing)
- Practicing yoga
- Taking a walk outdoors
- Get moving to get moving... Not surprisingly, a sedentary lifestyle is associated with constipation, and along those lines, regular exercise is a fundamental recommendation to help get things moving. As is often the case, there can be too much of a good thing; exhaustive exercise can have negative effects on digestion (e.g., inhibit gastric emptying, interfere with nutrient absorption) and lead to digestive distress.
- Eat more fiber... Speaking generally, consuming enough fiber (25 – 40 grams per day) is foundational for digestive health and regularity. Most people who aren’t eating enough find that increasing fiber consumption improves digestion feelings (e.g., bloating, constipation, digestive discomfort), general feelings of well-being (e.g., feeling less fat, more mentally alert, slim, happy, and more energetic while feeling less stressed, tiredness, and difficulty concentrating), and bowel function (e.g., ease of defecation). Of course, some people are sensitive to increases in fiber, especially insoluble fiber, so make sure to pay attention to how your body responds to any changes you make, and along those lines, it’s best to implement changes systematically so you can identify what’s working—or not.
- Stay hydrated... Although not very glamorous, adequate hydration goes hand-in-hand with fiber intake when it comes to optimizing digestion. Make sure you’re drinking about 8 – 10 eight-ounce glasses of water a day.
- Remove trigger foods... Trigger foods can vary greatly across individuals, so figure out what works (and doesn’t) for you. Here’s a list of probable suspects:
- Milk products
- Wheat and other grains
- Fish and seafood
- FODMAP-containing foods
- Histamine-releasing foods
- Foods containing biogenic amines
- Spicy foods
- Fried foods
To Better Health,
Change That Up
Now before I go I wanted to pass this along... Weird recipe eliminates “toxic sludge”.A recent Harvard study showed that 80% of men and women over 40 have a “digestive bile defect” that makes it nearly impossible to burn belly fat.
Your bile helps break down the food you eat and shuttle nutrients to your muscles and organs to be burned up for energy.
However, because of the increased dietary toxins and free radicals, it’s almost guaranteed that your digestive bile has turned from a thin, free-flowing fluid into a THICK, sludge-like goo that clogs up everything (stopping your body from burning fat).
This means every time you eat, your body can’t break down the food properly because your digestive bile is too thick… so everything you eat gets sucked into your fat cells.
Adding extra fiber (like psyllium husk) can definitely help, but there is a special “red water” recipe you can make right at home that THINS out your bile and boosts your fat-burning metabolism by up to 53%.
Even though moving more and eating less are great pieces of advice… many times it’s simply not enough. Try this “red water” recipe below and you’ll be feeling lighter and leaner in just a few days from now.