How often do we think about our digestion and the foods we eat? We might miss breakfast or grab a bar of chocolate for a quick snack, but do we question how these innocent actions affect our body and health? The function of the digestive system is to break down foods into nutrients. Nutrients, along with water and vitamins, are absorbed into our blood and delivered to different parts of the body. But that is not the only function of the digestive system; It also plays a role in killing harmful bacteria, protecting the body from toxins and providing support to our immune system. There is also evidence of a close relationship between the function of the gut and our emotional health [1].
If your digestive system is compromised, you may suffer from bloating, cramps, diarrhoea/constipation, low energy, anxiety, compromised immunity, accumulation of toxins, and it doesn’t stop there. Skin conditions such as eczema and psoriasis are also closely linked to the gut.
In the UK, the third most common reason for medical care is related to compromised digestion, and the most common reason for your gut to become unhealthy is due to a lack of care and attention. An unhealthy diet, stress, lack of exercise, smoking, alcohol, are only a few of the factors negatively affecting the gut. Here are five steps to better digestive health.
1 Exercise – Exercise increases your metabolic rate [2], or in other words – the food you eat will be broken down more quickly and effectively. Regular exercise will also reduce gastric secretions [3], which means that the acids in your stomach will be regulated which will also lead to a reduced appetite.
Advice: Don’t have a meal straight before or after exercise. Your body will use the reserved energy to provide your muscles with nutrition and power, instead of using it to break down the foods you have just eaten. You might experience bloating, heaviness, and pain.
People think that exercise should be intense and painful. The truth is, it doesn’t have to be; walking is a good start. Instead of catching the bus, walk to the station. In your free time or before/after work have a walk in the park. If you feel you can do a bit more, attend Dance, Kung Fu, Yoga lessons. Think of what suits your lifestyle and just do it.
2. Diet – There are millions of books and articles about a healthier diet. What is challenging is where to start and how to stick to it. Changing your entire diet for a day is almost impossible, not without professional help from a nutritionist at least. If you wish to change your diet habits start with little steps at a time, with achievable goals. Replacing unhealthy snacks with healthy ones is a good start. Maybe it is time to read one of those cooking books you buy and never read or some of those articles you left for later. Your new snack doesn’t have to be a carrot or an apple, see what information is out there and choose the ones suitable for you and your lifestyle. Once your new, healthier snack has become a regular part of your everyday life, take a step forward: breakfast, lunch, and dinner. It doesn’t have to be a sacrifice.
3. Herbal perspective: Here are some effective herbs to improve your digestion and relieve common symptoms:
Chamomile: gentle but yet effective. Chamomile has a beautiful aromatic aroma, don’t underestimate the essential oils you are breathing in while taking a sip of the warm tea. The herb has a calming effect on the digestive tract, it is anti-inflammatory, and it will gently relax the muscles around your tummy. If you have tummy symptoms related to a stressful lifestyle, this is the herb for you. It relaxes the nervous system while reducing irritation and spasms in your tummy; it also helps alleviate that extra wind. Chamomile is also an aromatic bitter herb. Bitters are herbs and food with a bitter taste. They improve digestion by stimulating the release of bile product to your stomach. If you are about to have a heavy meal, half an hour before mealtime have a cup of unsweetened chamomile tea (a plain rocket salad also does wonders). This will prepare your stomach for the heavy meal. Be cautious with bitter foods as they stimulate gastric release and may cause gastric reflux, bitters foods are also contraindicated in some gastrointestinal conditions. Speak to a health professional if unsure.
Fennel: Colic may cause significant discomfort, fennel seed tea, or raw fennel root will reduce the frequency and persistence of the colic. It will decrease spasms and help elevate abdominal winds. It’s always better to work with the cause rather than masking the symptoms. If you suffer from regular, prolonged bloating consult your doctor.
Ginger – Here is another herb that you can easily find in your local food shop or market. If you suffer from travel sickness and feel nauseous, make sure you’ve got a cup of strong ginger tea to hand. But the fantastic effect of ginger doesn’t stop here – it stimulates digestion, increases appetite, reduces tummy spasms, relieves winds, reduces inflammation and a lot more. If you feel like having something pungent this winter, don’t miss out on ginger.
Balm is another herb that you probably won’t be surprised to see on this list. If you suffer from indigestion or tummy spasms, this is another go-to herb. This herb is also very effective in people with compromised digestion due to stress.
Please note that the above list is not medical advice. If you have any concerning symptoms, contact with a health professional. If your child is suffering from colic, speak to a herbalist or health professional before introducing teas.
4. Last meal 2 hours before bed. When we fall asleep, our body is at rest, including our digestion. If you have a meal and go straight to bed the food you just had will not be properly metabolized. This may cause some unpleasant tummy symptoms the next day, and over time cause some unwanted weight gain.
5. Stress will reduce the performance of your digestion.
We all know that stress harms the body, but chronic stress can make us sick. Prolonged stress will have a negative impact on the digestive process: reduced metabolic rate and appetite, indigestion, sugar cravings, compromised gut flora, bloating and much more. If you take one thing home from this article is - reduce stress. There are plenty of good books on the market about mindfulness and meditation techniques. Remember the things you loved doing, go back to your hobbies, meet friends, have a walk in nature, a cup of warm herbal tea can also work wonders. To learn how to manage stress takes time and effort, but the most important thing is: find time for yourself and do the things that make you happy.
These were five ways to better digestion. A herbalist can help you design a management plan suitable for you and your lifestyle. We create bespoke herbal mixes ideal for your needs.
Please note: This article should not be considered as medical advice, always consult with a health professional before attempting self-treatment.
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