DIGESTIVE HEALTH 101
I’m sure you’ve already heard the term ‘The Gut is your Second Brain’. And it is! I can’t tell you (and I won’t because it will take longer than this blog!) how important the gut is to basically every function in your body.
So we need to look after it!
However, In the fast-paced world of leadership, maintaining great digestive health is often overlooked amidst the hustle and bustle of daily life. Yet, a happy gut is the cornerstone of overall well-being, providing you the foundation for sustained energy, mental clarity, and resilience. All things we need to excel as leaders both at work and at home!
So, let's dive into the fundamentals of digestive health and uncover practical tips to banish bloating, gas, and indigestion, ensuring a comfortable and thriving gut.
Understanding Digestive Discomfort: Bloating, Gas, and Indigestion
Before we delve into solutions, let's shine a light on some common digestive woes that may be plaguing you:
Bloating: That uncomfortable feeling of fullness and swelling in the abdomen, often accompanied by gas and a feeling of stretching. Not great when you are in a meeting and feeling like this. Concentration definitely wanes!
Gas: The embarrassing but entirely natural byproduct of digestion, resulting from the breakdown of food in the gut. Again, not a great one to be grappling with in meetings or while working in an office environment!
Indigestion: Indigestion encompasses a range of symptoms like discomfort or pain in the upper abdomen, bloating, and nausea, often occurring after eating. You guessed it, another issue that curtails your concentration and leadership efforts. When it gets really bad, it can de-rail your life too!
Practical Tips for Digestive Harmony:
Knowing what we don’t want, now let's go through some practical strategies to support digestive function and promote a happy, comfortable gut:
Mindful Eating Practices:
Slow down and savor your meals. Literally look at what you are eating…not the computer, not board papers..your food. Chew each bite thoroughly to aid digestion. Remember, there are no teeth in the stomach or digestive track! Some say you should chew each bite around 30 times…give it a go!
Avoid eating on the go or while multitasking, as this can lead to poor digestion and bloating. You’ll be sucking in more air with each bite than you need.
Hydration Habits:
Stay well-hydrated throughout the day, as water is essential for optimal digestion and bowel movements. However, try not to have any water about 1/2 hour before your meal and for 1 hour after it. Water reduces the acidic level of your stomach juices making digestion harder and slower.
Sip on herbal teas like peppermint or ginger tea, known for their digestive-soothing properties.
Balanced Diet Choices:
Prioritise whole, unprocessed foods rich in fiber, such as fruits, vegetables, whole grains, and legumes. Remember, the healthiest diet on the planet (The Mediterranean Diet) is packed with these.
Incorporate fermented foods like yoghurt, kefir, sauerkraut, and kimchi into your diet to promote a healthy gut microbiome. I have yoghurt and sauerkraut daily and every time I do, I smile as I know I’m looking after my good little microbes which, in turn, they will look after me!
Portion Control and Meal Timing:
Opt for smaller, more frequent meals rather than large, heavy meals, to prevent overloading your digestive system.
Avoid eating late at night or close to bedtime, as this can disrupt digestion and lead to discomfort. I try and eat my bigger meals at breakfast or lunch and a small meal at dinner. I also avoid things that are hard to digest at night like red meat or big loads of carbohydrates. They can not only keep you awake but can also create some bloating, gas and discomfort.
Stress Management Techniques:
Practice stress-reducing activities like deep breathing, meditation, yoga, or gentle exercise to promote relaxation and ease digestive distress. Digestion doesn’t work well at all when the body is under stress. In fact, all the blood moves away from the digestive system to your hands and feet when in times of ‘fight or flight’ - again slowing down the digestive process and creating havoc.
I sometimes take 3 deep belly breaths before I start my meals to signal to my body, I’m relaxed…no stress here!
And finally, this old chestnut: prioritise sleep and rest, as lack of sleep can exacerbate digestive issues and compromise gut health.
So give these tips a try. Give one a go, give two a go or give them all a go over time. Remember, small, consistent changes can yield significant improvements in digestive health over time. Here's to banishing bloating, gas, and indigestion, and embracing a life of harmony and vitality!
Put the mask on you first, look after your gut and thrive again!
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