3 Tips to Improve Your Digestion
I remember sitting in my foxhole during a field exercise at the Marine Corps Basic School picking through my MRE for something that looked at least a little bit appetizing…ah a pack of peanut M&M’s! I can stomach those at least.
As someone who has battled with celiac disease for over 10 years now, I have become used to food not being available for me. During my active-duty years in the Marine Corps, I got used to going through long periods of time without nutritious food, but over time this led to injury and illness. Over the past few years, I have become increasingly focused on proper nutrition and the role digestion plays in fueling my performance and recovery.
Digestion is vital for overall health and well-being because it is responsible for breaking down food into the nutrients our body needs to function. Efficient digestion ensures proper absorption of essential vitamins, minerals, and energy, promoting optimal bodily functions. Additionally, a healthy digestive system helps maintain a balanced gut microbiota, which plays a crucial role in immune function and mental well-being.
Here are three things I have incorporated into my life that have made a huge impact on my digestion.
Breathing at meals. Before I start eating, I take 3 long, slow breaths through my nose then try to repeat this at some point during the middle of the meal. Breathing slowly and deeply during meals aids digestion by promoting a relaxation response in the body. When we breathe deeply, we activate the parasympathetic nervous system, which is responsible for the "rest and digest" state. This state allows for optimal blood flow to the digestive organs, enhancing their function and nutrient absorption. Additionally, deep breathing helps prevent swallowing excess air, reducing the likelihood of bloating and discomfort during and after meals.
Adding bitters to my diet. Bitters are plants with a bitter taste such as radishes, arugula, and dill. Bitter foods stimulate digestion by helping increase the amount of digestive secretions in the stomach that help break down food more quickly and effectively. They can help improve appetite, relieve bloating, and enhance nutrient absorption. Other sources of bitters are grapefruit, turmeric, ginger, eggplant, brussel sprouts, and green tea.
Chewing my food thoroughly. I have noticed that my digestion is at its worst when I am in a rush. Taking the time to chew food properly and break it down into smaller pieces before swallowing tells your mind to prepare the body for digestion. Chewing stimulates the release of digestive enzymes in saliva, aiding in the digestion process.
If you’re someone who has digestive issues or just someone looking to optimize their health, give these tips a try!
Want to up your nutrition game?
Join the Nutrition Activity Group in the Team RWB Member App and connect with service members from all branches and eras. They share recipes, tips and information. They also provide support as you work to achieve your fitness goals.