People nearly always assume that what you eat is the be all and end all when it comes to supporting everything from your weight to your digestion. But before we discuss anything else this month, I want to discuss the importance of how we eat. Sorting your eating habits really is the first step to better digestion and here I show you how!
Chew your food
Of course you chew your food – right? Well for many of us, it’s just and no more! Too many of us nowadays are in a rush, eating on the move or distracted by the TV or paperwork whilst we eat. Chewing is the first and one of the most crucial steps of our digestion and one we have complete control over too.
As you chew you’re able to break your latest meal down into smaller pieces, which then increases the surface area available to your digestive juices. Then, as you chew, you also produce saliva. Saliva itself, actually contains digestive enzymes so it can start the gentle breakdown of the physical structures of the food you eat, as early as in the mouth. So basically, the smaller the pieces of food, the more effective this whole process will be – so get chewing!
Eating should be an enjoyable experience it shouldn’t all be about food for fuel! Obviously that is the underlying principle, but in this day and age we should be enjoying and appreciating the foods we eat. We are fortunate enough to have a variety of tastes, texture and cooking techniques available to us and we should be savouring this.
When you eat we want to be in what we call the ‘rest and digest’ phase. As the name suggests, this means your more calming parasympathetic nervous system is dominant which gives your digestive system the focus it needs to work optimally. If you are stressed when you are eating, your ‘fight or flight’ stress response kicks in instead and your digestive processes are no longer the number one priority. Eating slowly and deliberately will also mean there’s more chance that you’ll chew your food properly and are less likely to overeat too – this is always a bonus.
Don’t guzzle down liquids with your meals
Although most people know by now that we should all be drinking enough water – we are definitely advocates of this here at Jan de Vries –actually, when and how you drink your water is important.
We recommend you drink at least 1.5l of water daily but this should be separate from your meals – otherwise you risk diluting those all-important digestive juices! Drink at least 30 minutes apart from meals to keep your digestion ticking over nicely.
Sit up straight!
You might not instantly assume that your posture has much of an impact on your digestion, but I’m here to tell you that it does.
As you sit up straight, it allows your stomach to stretch and your digestive juices to flow freely. If you are all hunched up it can affect the secretions of the stomach which in turn can lead to a whole number of symptoms including indigestion, nausea or flatulence.
Don’t skip meals
If you skip a meal you’re much more likely to make poorer choices later on. Skipping meals means your blood sugar is likely to drop, and that’s when you are more likely to crave sugar laden treats – which your gut won’t thank you for.
Also, if you’re beyond hungry by the time you decide to eat again you’re more likely to overindulge and eat quicker – all of which can contribute to indigestion, heartburn, bloating and flatulence – it isn’t worth it people!