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How to improve your digestion without changing your diet.

There are more people today reporting issues with digestion than ever before. In the UK its estimated that 10-20% of the population suffer from IBS with symptoms including bloating, stomach pain, excess gas, diarrhoea and/or constipation.

Even if you're not suffering from any of the above symptoms, improving your digestion will improve your overall health and leave you with more energy and healthier mood.

It used to be said 'you are what you eat' but experts have now changed this to 'you are what you can absorb', and this starts with putting your body in the best state for effective digestion.

We often talk about foods you should avoid like wheat and processed dairy. And then there are all the things you should be eating more of: fruits and vegetables, probiotics, enzymes and different herbs and spices including our personal favourite, turmeric.

Something that’s not discussed much though that can significantly effect digestion is what we do before, during and after we eat.

Here are 8 simple things you can do to improve your digestion;

without changing what you eat.

1. Drink water 30-60 minutes before eating.

Being properly hydrated is essential for digestion. To digest food, our body needs to produce digestive fluids that break it down into its various components and allow it to be absorbed through our gut lining and into our blood.

Being dehydrated hinders this whole process and not only slows digestion it also makes our bodies work harder leaving us with less energy. If you’re not sufficiently hydrated before you eat you’ll need to drink more fluid with your meal which can cause less efficient digestion and nutrient absorption. Sipping a small glass of water with your meal is fine but you should need to do this less if you hydrate your body before. You can read more about the importance in our article on The importance of hydration

ACTION: Drink a full glass of water 30 minutes before your meal.

The next three steps are all about activating your bodies Parasympathetic nervous system, also known as Rest and Digest, which is the opposite of your Sympathetic nervous system or Fight or Flight. Both are essential to our survival but when our sympathetic nervous system is activated at the wrong time it can be disastrous to our health.

2. Sit down and relax

It may seem like an obvious one but so many people are now eating on the go, sitting down in a comfortable position is the first step to putting your body into a relaxed state. Try to sit up straight

3. Take 5-10 slow deep breaths before eating

Stop everything, clear your mind and breath slowly in through your nose and even slower out through pursed lips, the longer you're out breath the more it activates your Rest and Digest nervous system. Doing this relaxes your body putting it in an optimal state ready to digest your food.

4. Put your Phone/computer down and enjoy your food

We are constantly seeking when we’re near our phone, whether it's scrolling through Facebook or checking emails. Without even noticing, this can alter the state of your brain and quickly pull you from a relaxed mood into a stimulated state within seconds without you even realising.

You have no idea what’s coming next when you're looking at social media and how it's going to make you feel. All the while your poor digestive system is hoping you'll relax so it can get on with its job to digest the meal you just ate.

5. Don’t talk while you're chewing

Most people are already well trained at this, but even talking when you’ve mostly finished your food can still lead to taking in the air which can potentially cause discomfort inside you until it manages to find its way out.

6. Chew your food longer

We don't need to get into the exact number of chews needed as it varies from person to person but make sure your food is very well chewed before you swallow it. If you’re only giving each mouthful 4-5 chews then it's likely not enough and is causing more work for your digestion further down the track.

As you chew food the first part of digestion is started where your saliva mixes with food and enzymes start breaking down carbohydrates. It also sends signals to your gut that food is coming which starts other digestive processes.

This also brings us to our next part

7. Don’t overeat

Chewing your food longer helps to prevent overeating as it gives your brain time to receive signals from the gut that it’s full. If you eat too quickly you only realize you’ve eaten too much when it’s too late.

Studies have shown that slower eaters are less likely to be overweight as they're more aware when they've eaten enough.

8. Movement

A gentle walk is great after eating as movement helps digestion in lots of ways. It’s not always possible to go for a walk though, especially during winter months but even walking a few laps of your house will provide some benefit. Gentle stretches can also help to move food along your digestive tract, try stretching both arms up in the air as you take a deep breath in, or circle your hips. You don't want to be doing anything strenuous but some movement has definitely been shown to be beneficial.

If you know anyone who could benefit from reading this article please share it with.

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