The digestive system is more than just a mechanism for processing food—it’s the foundation of our overall health. When digestion is running smoothly, the body efficiently absorbs nutrients, maintains energy, supports glowing skin, and helps maintain a healthy weight. But digestive imbalances can result in low energy, unwanted weight gain, skin problems, and mental fog.
Understanding how digestion works and why it’s important is the first step towards feeling vibrant every day. If you’re experiencing symptoms like bloating, indigestion, or chronic fatigue, the root cause may lie in your digestive system. Here are the basics you need to set in place to support your body and start your journey to better digestion.
This simple step is often overlooked, even though it has a huge impact on digestive health and overall body function. Our body is made up of approximately 60% water, and every cell, tissue and organ depends on adequate hydration.
Start the day with hydration: Adding lemon and a pinch of salt to water not only hydrates the body but also stimulates the production of digestive enzymes and supports liver function in detoxification.
Optimal intake: Drinking about 30 ml per kilogram of body weight is key to staying hydrated. If you engage in intense activities or live in warmer climates, this intake should be increased.
Electrolytes for balance: Adding natural sources of electrolytes like coconut water or magnesium and potassium supplements can help maintain electrolyte balance, which is crucial for muscle and digestive system function.
Consistency: Occasional hydration is not enough. Drink water regularly throughout the day to avoid symptoms of dehydration like headaches, dry skin, or constipation.
How you eat is just as important as what you eat. Our digestive system works best when the body is in a relaxed state, known as “rest and digest.” When we eat under stress or in a hurry, the body is not prepared for efficient digestion.
State of Mind: Before you start eating, taking a few deep breaths can help shift you into the parasympathetic nervous system, which is crucial for digestion. Think of your meal as a moment of relaxation and enjoyment.
Chewing: Food should be chewed slowly and thoroughly until it becomes a mush-like consistency. This makes it easier for the stomach to work and allows for better absorption of nutrients.
Avoiding distractions: Turn off the TV, put down your phone, and focus on the food in front of you. This not only improves digestion but also increases the enjoyment of the meal.
Post-meal walks: A short 10-15 minute walk after eating can improve bowel motility, reduce feelings of bloating, and help regulate blood sugar levels. This practice can also prevent heartburn in people who are prone to reflux.
Healthy bowel habits are essential for eliminating toxins and maintaining healthy intestinal flora. Ignoring the urge to empty your bowels can lead to problems like constipation or a build-up of toxins in your body.
Optimal time: During the night, the body prepares for detoxification, and the morning hours between 5 and 7 are ideal for bowel movements. Try abdominal massage to stimulate bowel movements.
Position for emptying: Sitting with your knees above hip level (using a support like a “Squatty Potty”) allows for a more natural position for elimination, reducing straining and ensuring a more complete emptying.
Routine: Drink warm water immediately after waking up to stimulate peristalsis. This ritual can also reduce bloating and a feeling of heaviness in the abdomen.
Stress has a huge impact on digestion because the gut and brain are constantly communicating.
Spend time outdoors: Walk in the fresh air and expose yourself to daylight.
Deep breathing: Before meals and after stressful situations, take 3-5 deep breaths to signal to your nervous system that you are safe.
Setting boundaries: Learn to say “no” to things that are not a priority.
A healthy and varied diet is the foundation for optimal digestion. Focusing on nutrient intake supports the intestinal flora and improves nutrient absorption.
Bone Broth: Adding bone broth to your diet provides collagen and amino acids that repair the intestinal lining.
Food Variety: Introduce a new food into your diet each week to increase the diversity of your microbiome. This can include different types of vegetables, fats, proteins, and whole grains.
Fiber preparation: If you have fiber sensitivity, boil or steam vegetables to make them easier to digest.
Dietary supplements can be a powerful support for the digestive system, especially if you have specific needs.
Herbal teas: Ginger reduces inflammation, mint relaxes the muscles of the digestive tract, and fennel relieves bloating.
Digestive enzymes: They are useful for people who feel heavy after eating. They help break down proteins, fats and carbohydrates.
Prebiotics: Feed beneficial bacteria and help maintain healthy gut flora.
Magnesium: Helps regulate bowel movements and calms the nervous system, which is especially beneficial for people with chronic constipation or high levels of stress.
Your digestive system is the foundation of your health. By following these detailed tips, you can significantly improve your digestion, increase your energy, and feel better about yourself. Start today with small changes that will bring big results in the long run. If you need professional help, consider working with an expert who will guide you through personalized protocols.
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