REST & DIGEST
Another Important Component to Achieving Gut Health
Most likely, you’ve heard the adage, “you are what you eat”. Healthy, nutrient dense food goes a long way towards improving your overall state of being. However, it may be more beneficial to also consider this: “You are how you digest what you eat”.
Every time you eat on the go or in a rush …
Every time you eat like you’re trying to win a food competition …
Every time you eat while working …
Your Sympathetic Nervous System (SNS) is activated and your digestion is compromised.
It's true! We are all guilty of eating super fast to get back to work or eating in front of the TV to relax but this skillful art of multitasking may be leaving you more bloated, gassy and reflux-y than you realize.
Our body’s sympathetic nervous system is responsible for triggering the stress response. The sympathetic nervous system functions like a gas pedal in a car. It triggers the “fight-or-flight” response, providing the body with a burst of energy so that it can respond to perceived dangers.
Stress can be persistent.
Your body doesn't understand the difference between stress from a potential threat of danger, the worry you feel over money, a relationship, stress from a job that leaves you connected to emails and texts 24/7, or if you get 6 or less hours of sleep a night…
THE RESPONSE IS THE SAME:
Blood pressure increases
Blood flow increases to muscles, lungs, and other areas essential for moving away from perceived danger (prepares the body for fight or flight).
Blood flow decreases to the digestive and reproductive systems slowing it down (Think - digestion and baby-making is non-essential if you're being chased by a tiger).
Stress hormones, such as cortisol, and neurotransmitters, like epinephrine, increase to make us more alert, faster, stronger. They also decrease our sensation of pain to prepare for this perceived danger/threat.
Glucose, our body’s preferred fuel, is rapidly released to be burned for quick energy.
Our mind goes toward fear, worry and stress.
This stress response is not inherently bad - your body slows or stops non-essential bodily functions (like digestion and immunity) so that energy is reserved for the vital organs, your heart and lungs. As a result, you are able to better concentrate on taking action to fight or flee the situation. Where we DO see an issue with this response, is when it becomes chronic and consistent as opposed to infrequent and acute.
So, how do we counteract this sympathetic nervous system stress response, specifically the negative implications on digestion? By activating our PNS…
The Parasympathetic Nervous System (PNS) is responsible for the “rest and digest”of our body.
It operates adversely from the sympathetic nervous system; so instead of speeding things up, it slows things down. This state of calm and relaxation is important for optimal digestion, less bloat and better bowel function (among other things!)
The parasympathetic nervous system aids in your digestion by releasing saliva to promote digestion. It also enacts peristalsis, or the movement of the stomach and intestines, to digest food, as well as release bile for the body to digest fats.
The PNS also constricts the sphincters in the intestine and moves digested food material down the digestive tract so a person can have a bowel movement.
The more you can relax and rest while you eat and digest, the better your digestion, the better the breakdown of food AND the better these nutrients are absorbed!
I know it may seem impossible to achieve this “rest and digest” state in today’s world but there are easy, simple ways to help promote its activation in your body:
Before eating, take one deep breath! This is one of the easiest ways to slow down, become present and activate your Parasympathetic Nervous System! You can do this anywhere, any meal. Just one deep inhale from your pelvis up through your chest to your heart and a full, slow exhale can help! If you have the time to do two or even more, the better!
Verbally give thanks and gratitude …For the food you are about to eat and nourish your hard working, magnificent body with! It may sound silly but consciously appreciating your food can help you to become present and enjoy the meal fully.
Eat slowly and CHEW! There is no prize for finishing your food as quickly as possible! Eating fast and not chewing your food into a paste can make digestion more difficult. Sit, breathe, and enjoy your meal. With everything you do daily, you owe yourself at least 20 minutes to nourish and fuel yourself!
Mitigate other distractions! During meal times, try to get away from work, your computer, TV, or scrolling social media. Being and feeling present can actually make a huge difference in your digestion.
TAKE YOUR LUNCH BREAK! (even if you work from home) We know its tough, but you can do it! Step away from your emails and texts, have a yummy meal and don't think about your work for a little bit - your brain and stomach will thank you!
Eat outside (weather permitting of course) Sunshine and fresh air can help to activate the PNS and improve your body’s digestion. If the weather isn't the best, even opting to play some nature sounds as you eat - crashing waves, birds chirping, or even rain lightly drizzling can help activate your PNS.
Go for a walk or move around a bit! Jumping right back into work and sitting at your desk or couch isn't ideal after meal time. Help your body digest further by taking a nice, leisurely walk or even doing some light yoga. External movement promotes internal movement, remember that!
relax, enjoy, rest and digest!
WITH GOOD VIBES - COURTNEY HARTMANN