Pelvic Health Blog

Tips for better digestion

8/29/2019

By Karen Bruno, PT

You can support digestion in many ways. Engaging the part of your nervous system that controls rest and digest, known as the parasympathetic nervous system, is beneficial to assist your mind and your nervous system to be in a state of calm and homeostasis, and signals to your body that it is ready to digest.

Do these techniques to shift out of fight or flight (a function of the sympathetic nervous system) to rest and digest, to lower stress, pain and discomfort, and encourage ease in nourishing your body.

Take 10 deep breaths before eating a meal. This stimulates your parasympathetic nervous system to calm your mind, bringing you into a more relaxed state so your body knows that it is safe to digest. As you get the smell of the food, your pancreas activates and the digestive enzymes begin to work. Your body is ready to receive the food into your stomach and maximize nutrient absorption.
Chew your food more. Digestion starts in the mouth. The digestive enzymes get stimulated in your saliva. It starts your digestive tract to prepare your stomach to receive food.The mind-body connection is a two-way street – so when your gut is happy, your mind will also be happy. Chew your food 30-40 times, or, chew until the texture of the food in your mouth changes. Mindfully eat and notice how your senses change: does the food start to taste different? Did you notice that different areas of the tongue perceive different tastes? Do you taste and discern salt, sweet, sour, bitter and pungent?
Eat smaller portions. Try eating only until you're 80% full and notice how you feel. Satiety signals can take up to 20 minutes to reach the brain and decrease your appetite.
Make sure to move after a meal. This helps digestion. Avoid slumping in a chair. This compresses your digestive organs and abdominal cavity. You could walk in the house, do some stretching or other gentle movements and activities to keep the parasympathetic nervous system active.
Hydrate. Sip water throughout the day rather than drinking a lot at once. Avoid drinking too much water with meals as this dilutes the stomach acid.
Sit in a neutral upright position. Support your feet on the floor or a foot stool. Sit with your weight placed evenly on your sitz bones (ischial tuberosities), with your knees at or below the level of the hips, and lengthen your spine. You can lengthen your spine by lifting up tall through the center of your head as you feel a long line between your tailbone and the top of your head. Relax your shoulders.You may need to place a pillow behind you to support your back. Avoid slumped sitting posture with your head forward. This will restrict digestion and can create head, neck and jaw pain while chewing. Good posture keeps your muscles, joints and digestive system in correct alignment for more efficient function and comfort.
Employ mindful reflections. Take a moment to reflect on the food and the gift that it is to you. You can silently express gratitude and appreciation and intend that this food nourish your body. Digestion starts in the mind and in the senses. Take a moment to smell your food and to be present. This moves your nervous system into rest and digest mode so you can absorb nutrients better.
Practice self-compassion throughout the day. Placing your hands over your heart or anywhere else on your body is a soothing gesture that is comforting to the nervous system. Stroking the fur of a pet is another way to regulate your nervous system and activate the release of oxytocin, a hormone that gives us a feeling of connection and love.

By lowering stress levels and promoting relaxation you can digest and absorb nutrients better, boost comfort, decrease pelvic and abdominal pain and ease digestion. This helps to heal your gut.

References:

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Tips for better digestion

A holistic view of pelvic floor health - Connect PT on the "Stay Healthy Mercer County" podcast

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