Improve Your Digestion Today with 7 Simple Tips

veggies

“All disease begins in the gut.” This oft-cited quote from Hippocrates still holds quite true, especially in modern times when so many factors are impacting our microbiome, our digestion, and our overall gut health.

Improving and maintaining strong digestion is essential for robust health. Healthy digestion is responsible for optimal nutrient absorption, proper energy production and metabolism, and elimination of toxins and other waste products. A diverse microbiome protects us from infection and supports a healthy mind and mood, among many other things.

Employ the following tips to optimize your gut health and improve digestion immediately.

relax digestion

Relax

Healthy digestion begins in the mind, before food even enters the mouth. Sit down to eat. Take a few deep breaths to relax and feel gratitude for your meal. The sight and smell of food allow the salivary glands to begin to produce the enzymes necessary to initiate the breakdown of food. Eliminate distractions, such as watching television or reading, so you can actually taste your food and sense when you’re full. Slow down and eat mindfully. This allows the nervous system to shift into parasympathetic, aka ‘rest and digest’, mode.

Chew More

The teeth break down food into smaller pieces which make it easier for the digestive system to process. Proper chewing also produces more saliva which contains enzymes that further break down food for increased nutrient absorption.

sauerkraut digestion

Feed the Gut

Creating a healthy microbiome involves nurturing a wide variety of microbes and feeding those microbes what they need to thrive. Inoculate the gut with probiotics through fermented foods, such as sauerkraut and kimchi, and consider high quality supplements with a variety of strains. Nurture healthy gut microbes by eating a diverse range of foods, focusing on whole unprocessed foods, and consuming a lot of fiber. Legumes, whole grains, fruit, and vegetables are all great choices.

For a list of foods I enjoy on trail to maintain a healthy microbiome, download a copy of my healthy hiker grocery guide for FREE here.

Hydrate

Maintaining a steady intake of non-caffeinated beverages throughout the day is important to ensure healthy elimination and avoid constipation. Water is the ideal choice. There are many opinions on how much, but the old 8×8 rule, or eight eight-ounce glasses, is a good place to start. Increase this amount in hot climates or with heavy exercise.

Drop Unhealthy Habits

Eliminate the following activities which have been shown to disrupt digestion and a healthy microbiome: consuming artificial sweeteners and other food additives, drinking alcohol, smoking, over-consuming caffeine, being overly stressed, late night eating, and taking unnecessary pharmaceuticals.

exercise digestion

Exercise

Movement helps food pass through the digestive system. Even a short 15-20 minute walk can improve digestion. Gastrointestinal motility is important not only for physical comfort, but because it helps maintain a healthy bacterial population in the small intestine.

Consume Herbs to Enhance Digestion

Incorporate the following herbs to support liver and gallbladder health, stimulate digestion, and repair the digestive tract: Ginger root, Dandelion root, Peppermint leaf, Milk Thistle seed, and Slippery Elm bark. Use an infusion or decoction to prepare these herbs, depending on the part of the plant with which you’re working.

Incorporate any or all of the above tips to ensure robust digestion and all the benefits that go along with that!

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5 Immune Boosting Herbs You Already Have in Your Kitchen

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There are morning routines, evening routines, and a hundred other healthy habits we’re ‘supposed’ to fit into each day.

You know herbs are good for you, but sometimes it feels like one more thing to fit into your day. You have to buy them, prepare them, take them. It can feel overwhelming, so we forego our herbs even though we love using plant medicines to enhance our daily lives.

Does this sound familiar?

The good news is that some of our most powerful herbal allies are likely already in your kitchen. With a few changes in your habits and mindset, you can up your ingestion of these potent plants and reap the myriad benefits with little extra effort.

An easy way to incorporate more herbs into your day is to include them into an activity you’re already doing. Eating is one such activity. As Hippocrates said, food is medicine, and eating is one of our prime opportunities to take in more medicine. Before each meal, ask yourself “How can I make this even healthier?”.

Building a strong immune system is always important, but it’s even more crucial this time of year when colds and flu are common. The following list includes 5 immune-boosting herbs and how to incorporate them into meals.

 

ginger immune

Ginger

Ginger is a powerful antioxidant and anti-inflammatory herb due to it’s rich phytochemistry, which includes compounds such as gingerols, shogaols, paradols, and zingerone. In addition to many other health benefits, it boosts circulation and has potent antimicrobial properties, which make it an ideal immune-boosting ally.

Ginger is easy to incorporate into any meal. Add raw or powdered ginger to your morning smoothie. Add ginger to your oatmeal. Drink ginger tea. Add ginger to curry dishes and homemade desserts.

 

turmeric immune

Turmeric

With over 10,000 peer-reviewed studies, turmeric is one of the most researched herbs with several wide-ranging health benefits. A member of the same family as ginger, turmeric also has potent anti-inflammatory, antioxidant, and antimicrobial properties, all of which contribute to it’s immune enhancing abilities.  

Turmeric is a great addition to smoothies, and goes well with most soups and stews. It’s great added to eggs or sauteed veggies, and is a natural fit for rice dishes and curries.

garlic immune

Garlic

Second only to turmeric in the amount of research supporting its health benefits is garlic. The antiviral, antimicrobial, and antifungal properties of raw garlic make it ideal for fending off colds and flus, largely due to the compound allicin.

Garlic is a great addition to any saute, homemade salad dressings and dips, soups and stews, or any meat and veggie seasoning blend.

turmeric immune

Cayenne

Cayenne is packed with immune-boosting beta carotene and antioxidants. It increases circulation, and helps break up and move mucus out of the body, reducing flu and cold symptoms.

Cayenne can be added to any drink, sauce, or meal that needs a spicy kick. Adding it to eggs, veggies, nuts, dressings, and meat are all great options.

cinnamon immune

Cinnamon

Cinnamon is at the top of the charts in terms of its antioxidant levels. Additionally, it has antibacterial, antiviral, and circulation stimulating properties. Its high content of the anti-inflammatory compound cinnamaldehyde make it essential for cold and flu season.

Adding cinnamon to oatmeal and smoothies is a great way to start the day. It also goes well in homemade desserts, chilli, curries, stews, and any dish needing a warming flavor.

Start slow and add any of these herbs in when you can. They’re sure to add a boost to the health and flavor of any meal.

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