10 Ways to Support Digestion and Lose Weight
Weight loss does not have to be as daunting as it seems. By understanding the physiology of digestion, we can improve it and lead our bodies to lose the extra weight itself. Digestion is a function of the parasympathetic nervous system. Our job is to keep it activated while we are eating for effective and efficient digestion. Here are some ways to do that.
We use both our nose and mouth for the breathing process. Mouth breathing is used when we are engaged in heavy work or if the nose is congested. Try to use nose breathing, more as it is directly linked to proper regulation of the nervous system. The parasympathetic nervous system is activated with slow nose breathing—the same system involved with proper digestion. So take few deep breaths through your nose before starting your meal.
This is a good remedy for problems like acid reflux, bloating, and constipation. Take one tablespoon of vinegar (apple cider) before every meal. There is a slightly unpleasant taste, but it promotes good digestive functions. It sends a message to our internal organs to release enzymes that help activate the digestive process and facilitate proper food digestion.
Stop all other activities while eating. Set your phones aside, switch off the TV, and concentrate on the food. Try to inhale in deeply as you start. Notice the appearance, texture, and ingredients of your food. I feel this is a good tip for many different reasons. We have a rule of no phones and the TV is off when we are eating dinner.
“Multi-tasking” while eating food activates the sympathetic nervous system. This system stops the digestion process to help you with the other work you are doing. The digestive process is disturbed, leading to a variety of problems. Eat calmly and slowly in a seated position. I admit, this is a hard one for me, I’m often trying to multi-task while eating.
Proper Chewing of Food
Chew food slowly and properly. This is the first process of mechanical digestion. The food should be appropriately dissolved before swallowing. This eases digestion and encourages the optimal performance of enzymes.
Try to avoid eating quickly; take small bites, chew thoroughly, and eat slowly. Allocate at least 15-20 minutes for each meal. Rushing through meals often leads to eating more than you need. I realize with kids it may be impossible to sit at every meal for 15-20 minutes so do your best to try and extend meal times.
Chamomile, peppermint, and ginger tea are good for the digestive process. If you are experiencing bloating or other digestive disturbances, try a tea. Tea can also help relieve nausea, bloating, cramping, and acid-reflux.
Try yoga poses that are designed to help relieve digestive problems. This will not alleviate just the digestive problems but will also help maintain physical and mental health.
Try to do at least 10-15 minutes of aerobic exercises daily. It is not difficult to set aside this small amount of time in a daily routine. The exercise could be walking, running, jogging, or cycling. This improves blood circulation, burns calories, and helps prevents cardiovascular diseases, diabetes, and osteoporosis.
Avoid Salty Foods
Cut out salty food items like snacks and processed foods. They disturb the body’s metabolism, can lead to heart diseases and can add excess weight. Eat more healthy foods like vegetables and fresh fruits. Avoid artificial sweeteners and artificial juices as well. Do not exceed the daily allowance of 1500 mg- 2300mg of salt. This is equal to one teaspoon or less per day. Also, when you do use/consume salt use Himalayan or Celtic sea salt as they have additional minerals.
- 2 large red potatoes, chopped
- 1 fennel bulb, sliced
- 2 large carrots, chopped
- 1 large leek, chopped
- 1 Tbsp coconut oil
- sea salt and black pepper to taste
- 1 Tbsp pumpkin seed pesto
Preheat over to 400 degree F.
Spread red potatoes, fennel, carrots and leek on a baking tray
Coat with coconut oil, sea salt and black pepper.
Bake for about 20 minutes until the vegetables are browned and tender.
When the vegetables are done, serve in a bowl and toss with pesto.
- 2 cups fresh basil leaves
- 1/2 cup pumpkin seeds, soaked and drained
- 1 clove garlic
- juice of 1 lemon
- 1/2 cup extra virgin olive oil
- sea salt and black pepper to taste
Combine all ingredients in a high-speed blender or food processor.
Blend until smooth.
Sore refrigerated in an airtight container for 7-10 days.
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I suffered for years from fatigue, anxiety, depression, hormone issues, digestive issues and just overall not feeling like I felt I should. I thought maybe it was just because I was a mom and my kids had sucked the life out of me. My doctor told me I was just getting older.
I couldn’t accept that this was how I would feel everyday, I wanted to enjoy time with my kids, not dread them asking me to play with them.
Fast forward through many health struggles and now I finally feel like I am in control of my health.
It has been a long journey to get to where I am now but what I have learned is that the basic principles of health, are some of the most important pieces of where I am today. Understanding what your body needs to function at it’s best is one of the most powerful tools, it’s not some fancy, expensive gadget or supplement. It’s the basics that are important! Diet and Lifestyle can make a huge impact on your health and well being.
My mission is to teach other moms how to take back their health, energy and mood naturally. Empowering them to take charge of their own health and well being, as well as raise healthy, happy kids.