In this blog post, I’ll delve into simple yet effective strategies for supporting your digestive system!
From morning hydration rituals to mindful eating practices and quick relief techniques, I’ve got you covered.
Whether you’re looking to ease occasional discomfort or enhance your daily well-being, these tips can work wonders when integrated into your routine!
Let’s get started…
1. Hydrate as you wake up 🍋🫗
Start your day with warm water and fresh lemon or lime juice or add a knob of fresh ginger. Warm water helps to wake up the digestive system and get it ready for the day.
Be sure to continue to hydrate throughout your day, sipping on room temperature water or herbal teas, as even mild dehydration can affect your stomach and contribute to anxiety-type symptoms.
Lemon balm and peppermint are my favourite for settling my tummy and helping me when I feel a bit nauseous, which is a huge trigger for my anxiety.
2. Avoid (or limit) big, heavy meals 🍲
If you’re feeling super stressed, consider having a small snack that won’t take much toll on your digestion and wait a little longer for that big meal if you can. Try healthy snacks like hummus and whole-grain crackers, banana dipped in a nut butter or a big handful of nuts, like almonds, walnuts or brazil nuts.
3. Avoid (or limit) cold drinks 🧊
Never drink ice- cold drinks with meals as this halts digestion. Sip on some warm water with the juice of half a lemon or fresh ginger 30 minutes before meals to stimulate digestion. You can also drink teas like ginger, peppermint, chamomile or dandelion tea alongside your meals.
4. Eat mindfully 😌
Eating with your stomach muscles clenched up can mess with your digestion.
Take a few deep breaths before you eat and always eat in a mindful state. I know it’s hard when your brain is always “turned on” but try and focus all of your attention onto the food you are eating. Pay attention to the texture, how it tastes and smells and be so grateful and excited to be filing your body with so many nutrients 🙂
Chew slowly and thoroughly. Sometimes a messed up digestive system is simply due to taking big mouthfuls of food and not chewing it properly before swallowing. The larger the particles you swallow, the more strain you put on your digestive system.
5. Limit caffeine and alcohol ☕
I won’t tell you to cut it out, as I believe everything in moderation.
However, too much caffeine and alcohol can contribute to dehydration, as well as decrease healthy intestinal flora that we need for a settled stomach.
Always be sure to hydrate with water alongside any caffeine or alcohol you may have.
6. Avoid (or limit) inflammatory foods where possible 🧀
Processed foods, sugar, too much red meat and dairy are a few foods that are known to increase internal inflammation. When you’re anxious you already have loads of inflammation going on so the last thing you want to do is add to it.
Try and always purchase organic where you can to lighten the free radical load in your body.
7. Quick relief for an upset stomach or acid reflux💡
Lay on your back and pull your legs into your stomach. Wrap your arms around your stomach as you take a deep breath in before lifting your head towards your knees as you breathe out. Stay in this ball shape taking long, slow breaths in and out, until your tummy starts to feel better. Especially good for those bad wind pains.
Laying on your left side and taking deep breaths may help to relieve acid reflux.
8. Supplement with magnesium glycinate 💊
Magnesium can help to reduce inflammation, as well as help to relax tight muscles.
When I am feeling more relaxed, my stomach naturally feels better too. These small changes can truly make a big difference if you follow them daily and consistently.
I also recommend adaptogens to help your body better manage stress and I list them all out for you in my Anxiety A to Z Encyclopedia.
If you’d like to dive even deeper into nutrition and absolutely everything I recommend then check out my first book where I share my story with you.
Or, you can get both these ebooks in this special bundle deal right here!
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