The Mind-Gut Connection
You are likely familiar with the feeling of being nervous and “getting butterflies” or “going with your gut” to make a decision. This is your second brain being activated. Buried within the digestive system is this little brain the enteric nervous system (ENS). The ENS is made of two thin layers of over 100 million nerve cells lining our gastrointestinal tract from the esophagus to the rectum. It's not so little after all. The findings of having a “brain in your gut” are awakening the understanding of the links between mood, digestion health and can influence the way we think. The ENS won't help you remember to do the laundry or compose a letter like our “big brain.” It's responsible for controlling digestion, swallowing, releasing enzymes that break down food, controlling blood flow that helps with nutrient absorption, elimination. Most profoundly it communicates back and forth with our big brain.
Step Away From the Bad Habits
The ENS may trigger huge emotional shifts experienced by people with irritable bowel syndrome (IBS) as well as constipation, diarrhea, bloating, pain, and stomach upset. Irritation in the gastro system can send signals to the central nervous system (CNS) that stimulate mood changes. Smoking and alcohol are both linked to higher chances of acid reflux, stomach ulcers, and harmful changes to gut health. Eliminating or lowering your consumption of cigarettes and alcohol will put less on your Digestion resulting in vitality and alertness.
Get Moving & Get Sleep
Get up and dance, yoga, run! Whatever you do just get moving. Exercise and gravity assist with better food travel through your digestive system. For example, taking a walk after a meal may help your body in moving things along. Working out also decreases the number of inflammatory compounds. Less inflammation in the body calls for more energy and clearer skin.
Sleep is recommended for proper full body maintenance.Start respecting a proper bedtime so your gut can have an optimal restoration, Lack of sleep will make you groggy and less motivated on top of gaining higher chances of digestive disorders.
Eat Clean, Feel Clean
Go hydrate, now! Aside from water, you can also meet your fluid intake with herbal tea or seltzer water. Adding foods like kefir milk, kimchi, and other fermented foods offers most of the probiotics that our guts need. Certain nutrients like Zinc & glutamine are also helpful. Not only does the body need high amounts of fiber to build healthy bacteria and promotes regular bowel movements. Healthy fats are also great for improving the absorption of fat-soluble nutrients. When gut health is at its best, the body is less likely to experience damaging inflammation and weakened immunity.
Distraction-free and Mindful eating
It's hard to fully savor and enjoy your food when your not paying attention to it. Turning the TV off and putting away your phone will bring you into the presence of your meals. On your next meal try intentionally eating slowly and mindfully. Pay attention to each aspect of your food, notice the texture, taste, and temperature. This can help to eliminate common issues such as indigestion, gas, and bloating. Doing things like chewing your food thoroughly has been proven to reduce stress and it's the first step to digestion. Try to lesson late-night eating and eating while laying down. I have researched to find that eating on the floor, crossed legs is the best position for digestion so keep that in mind next time your at a picnic.
Build Your Environment & Create a Balance
Try to remain observant of your second brain. We want to nourish and take care of it just like the rest of our organs. Find the right foods and habits to incorporate, eliminating the ones that are contributing to physical and emotional blockages. Make it your own. Set yourself up for success by keeping healthier options around or silencing your phone during dinner. Proper gut care is about more than just diet, it's a system of functions working together for your highest self.
