Eating Hygiene

Poor Digestion?  Heartburn?

Here are some functional wellness tips for you!

Hello, lovely readers! As a functional wellness coach, I am amazed about the number of people taking acid reducing medication (PPI’s)for heart burn. Did you know that when PPIs were introduced, the physicians were instructed to have clients use them NO longer than 3 months!  They were never meant to be a long-term solution. Yet today, PPIs are one of the most prescribed medications. “Living” on PPIs have long term health implications including nutrient deficiencies such as magnesium, B12 and Iron. I know there are cases where it is appropriate to be on PPIs. But more than not, acid reflux, aka “heartburn”, is caused by TOO LITTLE stomach acid…not too much. We need strong stomach acid to break down our food and denature protein.  When we have too little stomach acid our food is only partially digested and often “revisits” up the esophagus where it causes a burning sensation.

 A quick review of the digestive process: Digestion is the process of breaking down food and absorbing the nutrients our bodies need to stay healthy. Did you know that digestion starts in the mouth? In fact, 33% of digestion begins here. This is the only part of the digestive process we can control. After we swallow, provided we have optimal stomach acid, food is further broken down in the stomach, bile is added, and it continues through our intestines where essential vitamins and minerals are absorbed. This intricate process happens all day long, yet many people are unaware of its importance. Optimal stomach acid production is vital, and good eating hygiene ensures that our bodies can function at their highest potential

Often poor “eating hygiene, mixed with low stomach acid results in digestive issues. But fear not.. By following a few simple tips, you can easily improve your digestion and avoid uncomfortable symptoms such as gas, bloating, reflux, and abdominal pain.

Eating hygiene:

Eating hygiene involves being mindful of how you eat to ensure you’re getting the most out of your meals. Here are some tips for maintaining good eating hygiene:

1.Sit Down to Eat: Prioritize your meal. Make time for it.

2.Eat in a Calm State: Take four slow, deep breaths in through your nose and out before you begin. This shifts you into a parasympathetic state which is optimal for eating.

3.Chew Thoroughly: Aim for a salsa-like consistency. Saliva contains enzymes like amylase and lingual lipase that start breaking down starches right in your mouth. Try and chew 20-30 times before swallowing , especially if eating animal protein.

4.Limit Fluids with Meals: Drinking large amounts of water can dilute stomach acid and slow digestion. This can lead to early fullness and indigestion after you eat.

5.Be Present and Mindful: Avoid watching TV or having stressful conversations while eating.

6.Don’t Rush-Avoid Overeating: Eating too fast and too much can lead to indigestion. Your gut takes about 20 minutes to signal to your brain that you’re full, so eating slowly helps prevent overeating.

7.Take Breaks: Put down your knife and fork between bites, take a full, cleansing breath, then pick up your utensils for another bite.

8.Consider Supplements: Digestive enzymes, apple cider vinegar mid meal, HCl capsules (stomach acid), and bile support can be beneficial, especially if you have sluggish bile or have had your gallbladder removed. Bile salts mid-meal can work wonders!

9.Walk After Meals: A 10-minute walk after each meal aids digestion. It also helps regulate your blood sugar!

I would say 85% of my clients eliminate their digestive issues just by incorporating the above suggestions. It is VERY important, however, to NOT just stop taking your PPIs if you are on them. If you wish to try to get of PPIs, please work with your Dr. to S L O W L Y reduce the amount over several months WHILE working on the suggested tips for eating hygiene. It is different for everyone.

If you have any questions on this topic, please don’t hesitate to contact me.  Here’s to your health and happiness!

Warmly, Annie Watts, Functional Wellness Coach

anniewattswellness@gmail.com

203-415-4334

www.anniewattswellness.com