Unleash Your Gut Power: How Your Mind Can Supercharge Digestion
Updated: Sep 21
Ever feel sluggish after a meal? Constipated? Wish your digestion flowed smoother? The secret to a happy gut and top-notch digestion might be connected to harnessing your body's "rest and digest" system.
Your Gut's Got Your Back (Thanks to the PNS)
Your body has a built-in nervous system controller called the autonomic nervous system (ANS) with two main teams: the "fight or flight" team and the "rest and digest" team. When you're stressed, the "fight or flight" team takes charge, putting digestion on hold. But when you're calm and relaxed, the "rest and digest" team, also known as the parasympathetic nervous system (PNS), steps in. The PNS is what boosts blood flow to your digestive system for smoother food breakdown and nutrient absorption.
Riding the Peristalsis Wave
Imagine your food gently cruising through your digestive system. That's the magic of peristalsis, the rhythmic muscle contractions that move food along. To keep this wave rolling, exercise is key. Regular movement, like walking, running, or even yoga, stimulates these contractions and helps prevent constipation. This is yet another reason to make exercise a daily habit.
The Enteric Nervous System: Your Gut's "Second Brain"
Here's something really interesting:
Your gut is also considered your second brain. Your enteric nervous system, often called the "second brain," uses neurotransmitters like dopamine and serotonin to regulate gut movement 💩 and keep things running smoothly.
Interestingly, around 95% of your body's serotonin, a neurotransmitter linked to mood, is actually produced in your gut!
Mindful Eating: The Secret Weapon for a Healthier Gut?
Mindful eating is basically making your eating experience more sensual. It involves paying close attention to your food instead of eating while watching TV or working on a project.
Here are some tips for making your eating experiences more sensual or mindful:
Create a Calming Zone: Dim the lights, put away your phone, and play some calming music. Make it a romantic experience? 😄
Savor Each Bite: Slow down, chew thoroughly, and appreciate the tastes, textures, and smells of your food.
Be Present in the Moment: Eat until you're comfortably satisfied, not stuffed. Focus on the physical sensations of hunger and fullness to avoid overeating.
Additionally, don't forget to prioritize lean proteins for each meal and include gut-friendly foods like fruits, veggies, whole grains, and legumes. These provide fiber, which nourishes your gut bacteria and keeps digestion running smoothly.
And, of course, don't forget to stay hydrated with plenty of water (~ 3 liters) throughout the day.
For personalized advice, consult with a healthcare professional. With a little consistency and these easy steps, you can transform your digestion and unleash the full power of your gut!
An Interesting Aside: The Ancient Practice of Mindful Eating
It's interesting to note that the concept of mindful eating has roots that extend far back in time. In many cultures, saying grace before a meal served as a form of mindful eating. This practice encourages a sense of gratitude and calmness, promoting the activation of the parasympathetic nervous system just before eating. While prayer may not be for everyone, incorporating a moment of pause and reflection before a meal can be a powerful tool for promoting mindful eating in our modern world.
So, take a deep breath, put down your phone, and savor the experience of nourishment. Your gut (and your mood) will thank you for it!
References:
Eswaran, S., Muir, J., & Chey, W. D. (2019). Fiber and Functional Gastrointestinal Disorders. The American Journal of Gastroenterology, 114(1), 103-109.
Mayer, E. A., Tillisch, K., & Gupta, A. (2015). Gut/brain axis and the microbiota. Journal of Clinical Investigation, 125(3), 926-938.
National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Constipation. Retrieved from https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/all-content
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