Healthy food choices are a big part of a nourishing wellness routine, but did you know that there are additional lifestyle habits that help digestion and wellbeing? Here are some of our favorite food and lifestyle tips to help improve your digestion, nourish your body, and keep you feeling your best!
Eat Mindfully – Notice Your Food
Avoid distraction while eating. Try to avoid watching TV, reading or having stressful conversations if you can during a meal. Instead, try to notice and pay attention to your food. What does your food look like on the plate? How does it smell? What is the texture and taste of your food at first bite? What kind of flavors do you notice at first, and how do the flavors change as you chew?
Take the Time to Chew
Chew your food thoroughly, long enough to feel the taste and texture of your food change. Digestion begins in the mouth by breaking down large food particles with our teeth, mixing the smaller particles with saliva. Chewing is very important for good digestion. Chewing also gives our stomachs time to feel full and sated, which helps reduce overeating. Many of us eat too much because we eat too fast. Chewing thoroughly also helps reduce acid reflux symptoms.
Drink Water
Drinking water helps hydrate our joints, nourish our skin, eyes, nose and mouth, and supports detoxification and elimination through urination and lubricating the intestines. Water also helps us feel a little bit fuller and sated. Room temperature water is better than cold or ice water. If you want something warming in the winter months, try hot water with lemon or non-caffeinated herbal teas. Try to limit daily caffeine intake from coffee, black or green teas, and sodas as these can be dehydrating in excess.
Move Often
Daily movement supports digestion. Walking regularly, at least once per day, can be very helpful not only for exercise and pain relief, but also provides a gentle massage to our gut. For those who need help regulating blood sugar with diabetes, try going for a walk 15 minutes after a meal. Regular exercise is also helpful for the mind and mood, which helps reduce stress and supports healthy digestion.
Breathe
Deep belly breathing, or diaphragmatic breathing, helps massage the intestines and supports digestion. When we are relaxed, blood flows to our digestive system so movement and absorption improves. Try checking in with your breath at different times during the day. What do you notice? Are you breathing slowly and fully, with your belly expanding outwards on the inhale? Can you exhale all the way? Take 5 minute breathing breaks to practice during the day.
Eat Whole Foods
Shop the outside edges of the store, and try to buy mostly real food, including lots of fresh produce. Try to stay out of the middle aisles as much as possible to limit buying processed foods. Read the nutrition labels on your foods – if you do not recognize the names of ingredients, then that food is processed and should be eaten only in small amounts. The best food for us are whole foods.
Eat Following the Seasons
Pick fruits and veggies that are grown seasonally, and prepare foods with the climate in mind.
If you’re ready to give a boost to your wellness routine, acupuncture is a powerful and effective way to help improve digestion.