Download Steps To Good Digestion

Steps To Good Digestion
1.
Practice self control, and try to resist eating until you actually feel full.
2.
Chew you food thoroughly This creates a larger surface area for enzymes and
stomach acids to act on, and less enzymes will be required to digest the food.
Incomplete chewing results in premature swallowing which initiates a chain reaction of
problems.
3.
Do not drink large amounts of fluids with or after your meals Sipping on water
when eating fruits, vegetables and starches works well, but combining oil and proteins
with water or any fluids sabotages digestion by diluting juices, valuable stomach
enzymes and acids. Avoid ice cold drinks with meals as they can slow down digestion by
decreasing stomach temperature causing a halt to stomach secretions.
4.
Eat when your body is relaxed In order to digest food properly the body and
mind must be relaxed state and not in a “fight or flight” type of rushed state. Try to eat
in a relaxing environment and get in the habit of taking a few deep breathes, meditating
and/or saying grace before you eat, especially if you have been rushing around. The
goal is to take a small moment to focus on the act of eating, quiet the mind and relax
the body to maximize digestion, and assimilation of the nutrients being consumed.
5.
Avoid eating late at night The food does not get digested properly because the
organs of digestion are in their resting and rejuvenating phases. In addition, the release
of digestive enzymes is lower in the horizontal position. Therefore don’t take a nap after
you eat, go for a gentle walk.
6.
Allow 14 hours before last and first meal – Try to allow a 14 hour window of
time between your last meal at night and your first meal in the morning. This allows the
body to finish off digesting foods and focus on the process of waste elimination.
7.
Eat at regular intervals – Eat at regular intervals on a daily basis when possible.
For example, if you wake at 7 am, have breakfast at 8:30am, lunch at 1:30pm, and
dinner at 6:30pm. The body operates on rhythms and eating at the same time each day
enhances digestive system function.
8.
Eating heavy meals too close together can cause overloading of the
digestive system. If food stays in the intestines to long it causes fermentation and
purification which leads to health issues.
9.
Eat when you start to feel hungry. You will have more digestive energy available
when food is eaten at a time of genuine hunger.
10.
Layer/sequence you meals. Eat foods that are easier to digest first, followed by
more complex foods that take longer to digest. A sensible order of digestion would be
water and juices; fruits, smoothies (with no dairy) , vegetable soups; vegetables; grains;
beans; seeds, nuts; followed by fish, poultry, and meat last. A well ordered meal
promotes more efficient digestion and better assimilation of nutrients.
Christine Moran D.H.M.H.S, R.H.N | Web: harmonyhousewellness.ca | Email: [email protected] | Phone: (905) 251-6512
Steps To Good Digestion
11.
Practice proper food combining.
A: Eat fruit on its own or ten minutes prior to the rest of your meal. B: Never consume
starchy foods with protein foods. For example, potatoes, rice or pasta with meats,
poultry or fish. Starches require alkaline enzymes to be digested. These enzymes are
neutralized by the acidic stomach acid required to break down proteins. This leads to
incomplete digestion of starches, slow emptying of the stomach, and can lead to
fermentation of sugars (breakdown of sugar into alcohol and carbon dioxide causing gas
and bloating, plus alcohol robs the body of B vitamins). C: If you choose to eat
meat/poultry/fish, eat it by itself, or after a raw green salad to assist the body in
balancing its pH.d. Oil/fats are hard to digest. Lemon juice and greens are the best
foods to combine with oils.
12.
Avoid highly processed foods Highly processed foods, for example, white bread,
rice, pasta, crackers, instance cereals and potatoes etc. have had their fibre, vitamins,
mineral, and enzymes removed. These foods are harder to digest because our bodies
must supply the missing nutrients and enzymes to facilitate digestion. Also, cooked
foods are void of enzymes, lose various amounts of vitamins and minerals, and may
contain toxins produced in the heating process. Focus on foods that are whole, organic
& raw. Raw vegetables which have their vitamins/minerals and enzymes in tact contain
fibre which helps increase transit time through the digestive tract and add bulk to the
stool.
13.
Avoid hydrogenated, trans fatty acids, and refined oils These chemical
treated and heated fats are hard to digest denatured foods with carcinogenic byproducts that irritate the intestinal walls and interfere with digesting. These fats will also
displace the essential healthy fats required to build vibrant optimal functioning cell
membranes.
14.
Take digestive enzymes – Use digestive enzymes with your meals especially if
you have digestive symptoms (gas, bloating, belching, constipation/diarrhea, food
allergies, indigestion etc.) eat cooked or processed foods, eat too much at one meal, or
you eat after dinner time. As people age the parietal cells in the stomach produce less
hydrochloric acid (HCl). Low HCl levels open us up to the possibility of food poisoning,
dysbiosis, and bacteria overgrowth of the small intestine. Adequate HCl is also critical for
the absorption of minerals and vitamin B12, as well as, protein.
15.
Maintain good flora – Balance the intestinal flora using fermented foods, prebiotic
foods, probiotics and minimizing the intake of sugars. A bad diet, drinking or bathing in
chlorinated water, use of antibiotics, corticosteroids, birth control pills, antacids,
NSAIDS, aspirin etc. all disrupt the balance of the intestinal terrain. If the candida yeast
population gets out of control, it can lead to the development of fungi that root
themselves into the intestinal walls. This can create pores in the wall, a condition none
as leaky gut (a syndrome in which toxins from the yeast and undigested/purified food
enter the bloodstream and weaken the immune system). This can lead to a host of
Christine Moran D.H.M.H.S, R.H.N | Web: harmonyhousewellness.ca | Email: [email protected] | Phone: (905) 251-6512
Steps To Good Digestion
health problems. Parasitic infection, or illness may also disrupt the delicate balance of
the intestinal flora, causing unfriendly bacteria to increase in dominance. This leads to
gas, foul odours, bloating, diarrhea, and/or constipation.
16.
Identify food sensitivities – Stop eating any foods that you may be sensitive to.
Food allergies are rampant because the intestinal tract is irritated and inflamed.
Inflammation increases the permeability of the intestinal tract which compromises our
immune system and makes us increasingly sensitive to various foods and environmental
substances.
17.
Get adequate movement/exercise Aerobic exercise increase the intake of
oxygen and increases the power of the stomach. It also assists in keeping the food
moving through the digestive tract. One of the best exercises for digestion is rebounding
or tramp lining. This exercise gently messages the organs, freeing them of tension and
allows them to release fluids. Walking after meals keeps the blood circulating and the
organs active. Deep breathing before a meal, yoga, and massage can all assist.
18.
Utilize herbs – Herbs can be used to assist with the digestive process. For example
ginger root stimulates the salivary glands when chewed, and reduces gas and
fermentation when used as a tea. Cardamon, anise, fennel, celery, and caraway are all
good seeds to chew on after a meal to stimulate the flow of digestive juices, prevent
fermentation and cramps, and reduce gas. Diluted apple cider vinegar helps cleanse the
stomach and prepare it for a protein meal.
19.
Eat while sitting in a relaxed environment Avoid eating while walking,
watching TV, driving, talking, reading, riding in an elevator, or lying down. Never eat
when you are angry. Anger tightens the ducts and glands and reduces the secretion of
hormones, enzymes and digestive juices.
20.
Try to have a positive attitude, surround yourself with good company, and good
cheer. Being happy and positive while eating enhances digestion.
Christine Moran D.H.M.H.S, R.H.N | Web: harmonyhousewellness.ca | Email: [email protected] | Phone: (905) 251-6512