Help Your Body Rest & Digest
One of the most overlooked components of supporting optimal digestion is the mental-emotional state in which we consume our food. In order for our food to be properly digested and absorbed, our bodies need to be in what is called the ‘parasympathetic’ nervous system state, otherwise known as our ‘rest-and-digest’ state.
This is the state of being in which we experience sensations of feeling calm, grounded, at ease, and focused on what’s in front of us. This contrasts with our ‘sympathetic’ nervous system state, otherwise known as our ‘fight-or-flight’ state. This is the state of being in which we experience sensations of feeling stressed, uneasy, distracted or overwhelmed.
When in our rest-and-digest state, our bodies are receptive to eating and carry out the functions focused on consuming and absorbing nutrients. These functions span our entire digestive tract, from the production of saliva and stomach acid, to the release of digestive enzymes and stimulation of intestinal movement. All of these functions work together to help ensure our food is broken down effectively and metabolized efficiently.
If we consume food while in our fight-or-flight state, our bodies are not receptive to eating and do not carry out the necessary functions for healthy digestion. Without proper fluid production, enzyme activation, and intestinal activity, our food doesn’t get broken down and absorbed properly, and we are susceptible to negative signs and symptoms.
These signs and symptoms may include acid reflux, indigestion, bloating, gas, inadequate nutrient absorption (which can be associated with any other number of concerns), and irregular bowel movements. Think about the days you may be eating in the car, in between loads of laundry or rushing to get into a meeting. This is a perfect example of our bodies being in flight-or-fight state.
Here are some tips to help you shift to rest and digest:
Cook and prepare your own food. Be present in the kitchen while it is cooking or while you are preparing it in a break room at work – humans have an inherent sensual relationship with food which means that the sights, sounds, and smells of food cooking naturally stimulate our rest-and-digest nervous system and digestive functions.
If you aren’t cooking or preparing your food or aren’t present while someone else is doing it for you, take a couple minutes to observe it before consumption – paying attention to the color, smell, and texture of your food will similarly trigger your digestive functions. Instill gratitude for the food you are about to consume.
Avoid eating-on-the-run – whether driving, talking on the phone, or walking from place to place, eating while focusing on something else impairs your body’s ability to relax and shift into a digestive state.
Avoid screens – while we may think we are relaxed and at ease while watching TV or scrolling through Instagram while we eat, our bodies are continually producing cortisol (our stress hormone) in response and preventing the shift into our rest-and-digest mode.
Go slow – 10 deep breaths before the first bite, taking time to really chew your food (chew 30 times before swallowing), savor the taste, and breathe between bites is a great way to cue your body’s digestive processes and lean in to its rest-and-digest state.
Nurture your relationship with food – explore what whole foods you enjoy eating and make you feel well; avoid adopting diets or states of restrictions that create stress and therefore prevent relaxation and enjoyment of your meal, both of which contribute to healthy digestion. Schedule a metabolic typing and food sensitivity consult with Coach Dee. Making sure you are eating the right foods for your bio individuality is crucial. If we eat foods that are "healthy" and yet they are not right for us, the food can become a stressor.
Eat whole foods, spend more time in the kitchen, turn off the screens, be present and go slow….
Coach Dee is rooted in her passion for sustainable living and holistic wellbeing. She believes that every human is unique and shaped differently by their own lived experiences, and, as such, believes each person’s journey to health and wellness requires unique consideration and exploration.
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