Arghhh bloating the not so comfortable experience. But why do so many of us experience it? Surely, there is a way that we can prevent this.
Well yes, there are many! I won’t take up all your time explaining them all. At Real Fitness Training we like to focus on making behavioural changes. Why? Firstly, to allow for it to be implemented successfully into a lifestyle and secondly, to make sure it is sustainable for the long-term.
So, I am not going to tell you all the foods that could help or the foods to avoided…. Yes, that is right there is a way where if you do experience bloating, overeating, dis-comfort, constipation or diarrhoea you don’t have to start right away by changing what you’re eating
Yes, just how you are eating it.
Where is she going with this??
Simple would you agree the more stressed you are the more digestive issues you seem to have. I do! I can have pretty close to perfect nutrition almost daily but still seem to have an upset stomach. One word. STRESS. Stress = Fight, flight or freeze which is activating your sympathetic nervous system.
So, what happens when your body is in this sympathetic state it down regulates a very large part of your body which is your digestion. It turns your blood flow to your digestion down and sends the blood to your extremities so your able to prepare for the battle in hand. That battle use to be a bear chasing us but now it is in most of everyday life. What does this mean for your digestion, well no blood flow means poor digestion. VERY poor. So, what is the opposite to the sympathetic state it is the para-sympathetic state which is the REST & DIGEST!
Right now, in 2018 observe how people are eating. What state are you in when you eat? Have you just finished yelling at the kids? Or Come back from a stressful day at work? Or eating lunch on the run or breakfast. Are you go, go, go?
Today most of us are in this state way too often. The amount of pressure we have put on ourselves, information around us and the very busy lives we live we forget the importance of SLOW living. In-fact it almost feels impossible to live when everything is so fast around us.
Don’t worry I have tried a few tricks to help you not to feel so bloated and uncomfortable. I will give you two to start with… let me know how you go.
- Breath Work before your meal-
You may have noticed after our Group Class at Real Fitness we do breathe work this is to get your body to the parasympathetic nervous system (rest & digest). You don’t need to dedicate a whole heap of time to it, but the more you do the more you will get out of it – like anything in life.
Breathe in for 3, hold for 3 & let go for 3. Did you know the Navy use this quick simple exercise (Box Breathing) that anyone can use to reduce stress and remain calm, cool, and collected. Got 16 seconds to try it?
- Mindful Eating
Wow, that sounds cool & trend. But seriously it is magic. Well not really magic science more than magic. I can sometimes eat so fast I forget what I ate literally 30 minutes after I just had the meal. How bad is that!! In-fact my puppy Charlie eats about the same pace same sometimes, and I have witnessed once him just swallowing his food without one single chew.
Before you start your mindful eating practice you must be aware that proper mindful eating does not mean in front of the telly, scrolling your newsfeed, or writing back to emails. Mindful eating is literally being with your food in front of you and maybe also your company.
So, before my meal I start breathing and giving thanks to the nourishing plate in front of me and then started ONE mouthful and then put my cutlery down and CHEWED. Yes chewed. Chew until your food is semi soluble. Why? Chewing breaks down the food and produces a lot of saliva, which contains digestive enzymes to break down the food which in turn is a lot less work for the digestive system. So now my stomach won’t have to work a billion times harder which = more energy on life not breaking down food for my bodes metabolism.
This sounds so simple but trust me if you have wired yourself to not eat this way it is hard at first. I set myself a goal to do it for a week, it became easier of course.
AGAIN, there are many ways you can improve your gut health but just by changing the way you eat your food will make a huge difference. To change the state of what your body is in before eating and to eat mindfully. Naturally by doing these two things as well you will feel less stressed and will make better choice.
Who will be joining me to eat restfully & mindfully this week?
We also have the wonderful Coach Belle who will be taking RFT members and family and friends and ANYONE in the Hills District or surrounding areas who is interested in learning more about food labelling, choices, and how to make shopping simple and easy. We are very mis-informed these days and CONFUSED.
Trick food marketing only focuses on one thing which is selling their product whether it is good for us or now. Our shopping tours are inspired to allow people to see beyond this and to find the real facts about our foods and giving you the tools to shop confidently ANYWHERE.
Next Tuesday 7:30pm-8:30pm Woolworth’s Kellyville. For Free but please grab your ticket here so we can cater for the numbers.
And remember to eat mindfully.