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How You Can Heal Your Stomach Naturally

Unfortunately, there are plenty of digestive ailments that can affect our lives. They can make eating painful and difficult and add complications to our lives that we just don’t need. If you are looking to improve your digestive health, here is what you need to know to do so naturally.

Guest Post by: Justin Bennett of HealthyFit.Info

Image Courtesy of Pixabay.com

Get to Know Your Gut

Our digestive tract is often called the second brain of the body. It produces the chemicals we need to feel happy but also is imperative to our immune system’s functionality. Our guts are full of helpful bacteria, such as Lactobacillus, Bifidobacterium, Akkermansia, as well as other probiotics. These help us digest our food but also keep our bodies healthy. 

When the levels of healthy bacteria diminish, we can experience negative side effects, such as constipation or diarrhea. You may have difficulty processing food, become bloated, or even have heartburn. These changes in gut flora can lead to a fluctuation in weight, fatigue or loss of sleep, skin conditions, and even autoimmune deficiencies. Understanding the need for probiotics, and knowing what you can do to improve your gut health, can cause other areas of your health to dramatically improve.

Adjust Your Diet

You can start the process of healing your digestive tract with your diet. The most basic tenet of a good diet is to eat unprocessed, natural foods. You want meals that have healthy fats, such as avocados, nuts, and salmon, and that offer large doses of fiber to keep your insides clean. 

Cruciferous veggies and healthy carbs, like sweet potatoes and squash, are excellent for our digestive strength. Add some fermentation to your day as well. Fermented foods are rich in naturally occurring probiotics, which can bolster our gut and our immune system. Don’t stop there. Things like apple cider vinegar have something called hydrochloric acid, which helps us process difficult-to-digest foods, like fats and protein. Unsweetened yogurt is also good for us. If you are getting dairy-free versions, make sure they have live cultures added to them.

Find the Right Exercise

You may notice that when you exercise, you find some of your digestive ailments alleviated, yet there are ways to make sure the workouts you choose are the best possible option for digestion. Yoga is one particularly effective means of exercising your digestive ills away. Many poses gently compress your internal organs, which can help move things along in a natural, calm way. You also stretch your body out, elongating your spine and intestines, which can help digestion. Regular exercise can strengthen your muscles, especially your abdominals, which may aid in your digestive health. Moderate aerobics can increase circulation, which helps blood get to your gut.

If you’re planning on starting a yoga practice, you can do so right from home. Create a dedicated space for practicing—a spare bedroom or rarely used dining room is ideal. Make sure you remove any possible distractions and introduce some calming elements like indoor plants. Open any curtains or shades to allow as much natural light into the room as possible. If dirty windows are preventing light from entering this space, you can read reviews on window washing services near you to find capable local window cleaners. Expect to pay between $2 and $7 per glass pane. 

Things to Avoid

There are plenty of things we shouldn’t do (or eat) if we want to keep our gut healthy. Foods high in lectin should be avoided, as lectin can stick to our intestine and make it difficult to process nutrients. This can lead to inflammation, something that needs to be avoided to heal our gut. It’s also wise to avoid foods that are heavily laden in fat or foods that have been fried. These can cause chaos in our intestines and stomach, leading to aggravated IBS, acid reflux, or heartburn. Spicy foods can irritate the GI tract, so no matter how much you love hot food, it’s time to cut back. 

You may need to reduce or eliminate alcohol consumption. It can cause inflammation in the gut, and also block our bodies from absorbing nutrients. It may even lead to diarrhea or stomach cramps. You may also want to cut back on how many berries you eat. Tiny seeds can get stuck in our stomachs or intestines and cause many problems, such as infection.

It may seem like a giant overhaul, but remember, you don’t have to make all of these changes overnight. Living a healthy lifestyle will come from making small, gradual changes over time. Setting goals such as eating a mindful diet, doing the right gentle exercises, and knowing what you should avoid are great places to start. Soon, you may find yourself feeling better than you ever have.

Food and Mood

Ever noticed that you feel different after eating different foods? In the past the links between food and mood may have been considered pseudoscience as food is just fuel, right? Not anymore. In today’s world we know the quality of that fuel (food) matters.

Over a decade ago Wallin and Rissanen (1994) were discussing the impacts of food and food cravings on psychiatric diagnoses. Today we are studying how the gut microbiota are impacted by diet choices and influence behavior (Jørgensen, 2014). There is lots of research linking how well children do in the classroom to meals eaten throughout the day, how strong our workouts will be to when and how we eat, and shows us how our focus and concentration fluctuate with what additives and ingredients were packaged in that meal you ate. Today, consider how you are eating for your brain.

For many of us we eat a routine set of items. In these items we often find the same things we ate and were exposed to as children. As a result we are fueling similar to our biology and culture. This used to be a good thing, as more research is showing us how ethnicity impacts ability to digest particular food items. However, with such diversity in our food system, easy access to all sorts of new foods, and things like GMOs, additives, colors, and preservatives many of us do not feel as good as we used to when we eat the same foods from our past. We have moved away from those family, cultural, and ethically focused meal plans and begun to source our food miles and miles from our homes.

As you eat this week, notice how you feel before you eat. What is your emotional state? Are you really hungry? Are you just bored? Do you feel sad, happy, angry? How did you feel yesterday? Many times our food choices are based on energy levels from yesterday. Then notice the same about how you feel when you get done eating. Did that meal satisfy you? If not why not? What is the emotion set you are feeling as you finish eating?

Next notice your thoughts. As a personal trainer and former fitness center owner, people around me often say things like: “I know I shouldn’t eat this … but” as they take a huge bite of something. This is not the way to help your mind create an experience of health or your body feel good about what you are eating. If you want that piece of cake, eat it, but be careful how you think about it. If you are saying “I shouldn’t” then have a smaller piece and say “I am so grateful I have the opportunity to sample this sweetness, I am also grateful that I only need a little to feel satisfied”. Then eat the item mindfully and enjoy it fully. As you swallow tell your belly, “We are enjoying the sweetness of life in this moment”. Do the same when you eat salad and fruit and vegetables, and drink water. As you eat, tell yourself how great these items are for your cells, your gut flora, and your brain.

The connection between what we think and what we manifest is well known. You will cultivate what you what you put your attention on. Use the power of your attention to focus on what you want, not what you don’t. As you tell yourself you are making healthy choices and you are caring for your body well, you begin to manifest increased healthy behaviors. Don’t believe me? Begin to think about something you like, focus on it, Just do not think about pink elephants. How many of you saw a pink elephant in your mind?

The subconscious works in pictures. When you give it a subject, like pink elephants, “bad” food, things you hate, it puts resources toward creating the experience of noticing pink elephants (or other items). If it is this easy to see pink elephants in your mind, imagine how easy it will be to see your body working exactly as it should, humming along, doing just what is needed in each moment to fully function. Think about how easy it will be to take a food, tell yourself the food is helping your body, and create a healthy pattern of engagement between food that is good for you, feeding yourself well, and generating positive moods as a result.

As you increase the healthy foods, your mood improves, your sleep gets better, and it’s easier to manage stress in your life. Your body has the nutrients, vitamins, and minerals it needs to make the neurotransmitters you need to feel happy, content, and connected. All of which help you feel regulated and grounded. Want more ideas to help yourself stay on track? Check out an easier post: Eat Well, Feel Well

As you feed yourself today, say something positive and thankful over your food. You will be surprised how that shifts your focus and brings a different experience to your eating … Here’s to happy eating, enjoy!

References

Jørgensen, B.P., Hansen, J. T., Krych, L., Larsen, C., Klein, A.B., Nielsen, D. S., Josefsen, K., Hansen, A. K., Sørensen, D. B. (2014). A possible link between food and mood: Dietary impact on gut microbiota and behavior in BALB/c mice. PLOS ONE, 9(8), e103398 1-15.

Wallin M.S., Rissanen A.M. (1994). Food and mood: relationship between food, serotonin and affective disorders. Acta Psychiatrica Scandinavica, 377, 36-40.

How To Lose Weight With Healthy Eating

Fresh Fruit

In my last blog posting I talked about some reasons obesity is rising in our country. Although, these are not meant to be excuses for extra pounds it is helpful to understand how we got to this point so we can make better choices now.

Understand that marketing is a business meant to make money both for companies represented and the marketers. When looking at products look beyond packaging – even if it has fruit on the package it doesn’t mean it is really in the food contained within. Pay attention to how the packaging caught your attention – was it a commercial, a reward, a celebrity, a promise? This will give you insight into your own buying behavior and allow you to step back from habitual choices. Become an educated consumer.

Learn how to eye ball portions sizes. Split your meal when it arrives putting anything above a portion in a takeout box. This will allow you to maximize your money and keep your waist line under control. In addition, begin to put extras on the side so you can control how much goes on. For example, salad dressing and condiments can add calories quickly, but if you put them on the side you can dip your fork with each bite for plenty of flavor and a lot less calories in your belly. Blacken, bake, broil, steam, and grill your meats and veggies. Treat yourself to fresh, in season, fruits instead of baked and smothered desserts. Add veggies to your sandwiches and burgers.

Basic portion sizes are: Meats – the size of your palm
Cheese – a pair of dice
1 cupped handful – 1/2 cup
Both cupped hands – 1 cup
8-oz drinks – your fist

Aim for a balanced plate each meal – carbs, protein, and fats. Reduce your meat portion and add an extra veggie or fruit instead. Eat a rainbow of foods with each meal. The more colors on your plate the more nutrients and vitamins you are getting. Try these tips to lose weight with healthy eating.