Late night again, last night? More pizza, beer, then overload on carbs this morning?
No worries, happens to the best of us. But when it happens often, then your gut becomes unhappy and it starts to hurt and bother you.
Digestion is a complex system, but it doesn't take a rocket scientist (or even a GI) to make it work quite well. Instead of trying to change your habits wholesale overnight (unlikely), there's a set of small, quick things that you can do to get yourself into a rhythm.
When you set up digestive habits on an auto-pilot, you will notice quality of life goes up, across the board. But first, you have to tweak your mindset to begin to notice patterns and then problems - to prevent them.
Keep track of your bowel movements, note the frequency and quality and color. Note the reaction of your gut to certain foods. Begin to listen to your body and you'll start to care.
When I was young, I started having acid sensitivity. As a result, I had to listen to my body early - or to suffer when I didn't. This forced me to keep careful track of food I ate, my regularity. Over the years, I've learned what to avoid and what to add, when it is best to eat and when to fast, what are my limits of digestion and how far to test them.
Here are the mostly quick and easy tips I've found to make a world of difference for me.
Step n°1 |
Get 7-8 hours of sleep a night.
It seems quite obvious, but few of us actually get enough sleep each day. Here's another great reason to try again and again. Sleeping well is easily the simplest thing to do for your digestive health.
When you don't sleep enough - or well - your stomach growls, you're not well-rested and more stressed from little and big things. Stress makes things even worse for your digestion. It's a vicious cycle.
Step n°2 |
Drink lukewarm water with a few drops of fresh lemon juice and a spoon of good honey first thing in the morning.
This is a very easy and effective (Ayurvedic) way to start your digestion off right in the morning. It helps clean out the toxins from the night in your organism and lets your gut focus on its main task.
Step n°3 |
Eat a banana and a yogurt in the morning.
To lower stomach acidity in the morning, eat a banana and drink kefir or eat high-quality (ideally, unflavored) yogurt with natural pro-biotic cultures to replenish your gut bacteria.
Your gut flora is a central and critical actor in your digestion. If it's decimated by antibiotics or harmful foods, it will make digestion much less efficient - and painful for you. Keep your gut bacteria plentiful and healthy and you'll find yourself regular as a train whistle.
Step n°4 |
Walk/move/run throughout the day.
Physical activity stimulates peristalsis (the movement of digesting food through the large and small intestines). Sitting is good while eating to let your body concentrate on digesting in the stomach. However, when you sit for hours and allow the food to digest further down in the intestines, the process takes longer and is less efficient. Simply getting up to stretch and walk around the office - or during a break - can keep things moving along.
Step n°5 |
Cut out baked goods and simple carbs as much as possible - especially for breakfast each morning.
Eating yeasty baked goods regularly spikes your glucose and can lead to pre-diabetes, plus causes a strong spike in stomach acid each morning in anticipation (and increases your sense of hunger, causing you to overeat), if you do nothing else to take it down a notch (see #3 above). These goodies also reliably cause weight gain. It may be a tasty treat now, but its ill effects built up quickly.
add_shopping_cartContinue reading for free (70% left)
by Yuri Kruman CEO@MasterTheTalk.com |Startup Instructor |Forbes Contributor |Helping You Plan & Switch Careers + Find Your Dream Job