Three ways to improve digestion
Okay, so truthfully: how regularly do you eat with your sole focus being on your food? From television, smartphones, books, computers and work to eating on the run – sometimes quite literally – it’s rare that we eat a meal without some kind of distraction present.
And more often than not, we wolf down our food so we can get back to whatever else it is we need to.
Life just seems to be too busy to take our time eating.
Yet, our eating habits have a powerful influence on our digestive system, which in turn affects every other system in our body.
Digestion is central to every aspect of our health and energy. It is intimately connected to how you feel and function every day, from your energy level to the fat you burn, from the texture and appearance of your skin to whether you have a bloated tummy – right down to your mood.
It is the way in which we get all of the nourishment from our food and when it’s not functioning properly, it affects how well we absorb nutrients from our food.
For us to effectively and efficiently digest the food we eat, the environment in our body needs to be just right.
Our stomach acid needs to be highly acidic (at a pH of 1.9), our parasympathetic nervous system (our body’s ‘‘rest and digest’’ system) needs to be activated, we need to have oodles of good gut bacteria and our elimination pathways need to be functioning effectively.
We also need to chew our food well, something that tends to go out the window when we’re in a rush or distracted!
If our digestion is impaired, we can be eating the most nourishing diet in the world and still not be getting enough nutrients.
So, to ensure digestion is optimised, the way that we eat is just as important as what we eat.
Here’s how to optimise digestion with better eating habits: When we eat in front of the television, while working, reading, flicking through our smartphones or while on the run, we’re distracting our body from preparing for the food it’s about to receive. This includes affecting saliva and stomach acid production, both of which help to break down our food ready for our gut bacteria. Try your best to plan proper meal breaks into your day.
Water and other liquids have the potential to dilute our stomach acid which in turn affects our body’s ability to break down our food. We need all of the digestive power we can muster to get the maximum nourishment out of our food and the best out of us. In an ideal world, you wouldn’t drink anything for 30 minutes either side of eating. Many people use their meals as a reminder to drink water and it can be a challenging habit to break, but it’s worthwhile for all aspects of our health!
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Remember that our oesophagus is not lined with teeth! Many of us are in such a hurry with our meals, or so excited by the flavour of our food, that we might be lucky to chew each mouthful four times. This alone can be the basis of digestive problems such as bloating. Chewing signals to our brain that it needs to communicate to our stomach to let it know that food is on its way. You want your food to be mush before you swallow it.
Nutrients are essential for life, and the way you are eating – let alone the foods you might be choosing – may be robbing you of some of the goodness your food provides, which can have an impact on every body system, including your energy. Give yourself the best opportunity to absorb as much goodness out of your food as possible by applying the tips above. It may add energy to your years, and years to your life. ❚ Dr Libby is a nutritional biochemist, best-selling author and speaker. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional. See drlibby.com