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Do you wear your stress… in your tummy?
Do you feel symptoms relating to digestion during times of anxiety or stress?
The knot in your stomach when you are nervous, the cramping or bloating when stressed or the flip flop between constipation and diarrhea when you are feeling unsettled.
This is common. People tend to feel a lot of their emotions through physical expressions in their bodies. Whether that is butterflies of excitement or a sinking pit in your stomach from fear.
Indigestion, heartburn, nausea, and upset stomach don’t just happen from physical triggers but emotional ones.
When your body perceives stress it auto pilots to a fight or flight stress response. The body’s response and responsibility causes it to slow down or even shut down the digestive process. (Because your body is preparing to run from a lion, even if you are really just dealing with a tight deadline at work). Your body will ALWAYS prioritize stress management over more passive and ongoing functions like digestion. This is a very common issue relating to digestive impairment. We experience so much chronic stress that we don’t always even realize that our body is reacting to it.
Want to learn how to optimize digestion when experiencing stress? Find out ways to prevent and handle it to minimize a gut reaction.
Tune in to this week's Tummy Tips & Tea, exclusively on the Shift into healthy Habits for Digestive Health Facebook group where we will be discussing digestion and STRESS!
Wednesday at 11:30 am EST or catch the recording afterwards!
https://buff.ly/3JZanhz
🧠 Your gut is considered your "second brain." 🧠
There is no denying it anymore. Emerging research regarding the connection between
the vagus nerve, the enteric nervous system, and the amazing influence your gut
microbes can have, we are better able to understand the impact that this "gut-brain connection" can have on our digestive function.
The vagus nerve runs directly from the gut to the brain. In fact it is actually the longest nerve in your body and is a part of the parasympathetic nervous system that helps influence things like your breathing, heart rate and digestion. It signals for your muscles to contract to help move food along the digestive tract.
The “enteric nervous system” (A.K.A. “second brain) It controls the process of digestion, from secreting digestive enzymes, to breakdown and absorption of nutrients, controlling the flow of food, etc.
There are a massive amount of neurotransmitters produced by the gut;
75% of our immune system cells are in the gut, but can travel throughout the body. Eating and drinking is a huge portal where disease-causing critters can get into your body so it makes total sense that much of our defense system would be located there too, right?
Want to learn more about the Brain-Gut connection? Join the Shift into Healthy Habits for Digest Health exclusive Facebook Group!
Link in bio!
https://www.facebook.com/groups/shiftintohealthyhabits
How often do you sit in judgement? Of yourself?
For me it’s about 550,000 times each day (slight exaggeration).
Instead of being in judgement, I’m working on living IN the experience and developing judgement.
This comes up often with clients who evaluate and judge HOW they are doing instead of appreciating their effort and learning from any mishaps.
Being in judgement can be crippling.
Developing judgement is enabling and empowering.
I’m a work in progress, how about you?
* this post is to honour and the possibility pod, on her birthday. Mindset growth is the best growth. 🙏
🎈happy birthday 🎈
Can you relate?
Diarrhea can be an uncomfortable and sometimes embarrassing issue that can keep you from going out with friends, enjoying physical activity or even leaving your home.
It can be troubling to try and manage diarrhea because it can be quite an unpredictable symptom.
Diarrhea can be uncomfortable as well as a nuisance, so learning how to manage IT when it comes along will be an important step to take while you work towards resolving the issue.
Reminders:
It is important to stay hydrated! Your body may not be readily absorbing nutrients as well as water so it is important to not let yourself become dehydrated.
Eat gentle foods. Your body is irritated and having a hard time processing foods, so make sure you are not consuming foods that are too hard on your system. Instead of raw vegetables, try adding steamed or cooked vegetables to your meals. Avoid alcohol and caffeine as these have a tendency to irritate your digestive system further.
Be gentle on your body. Listen to what your body needs. Whether that is rest or gentle movement. This may be a great time to review your current state.
Are you dealing with stress?
Has something in your lifestyle or routine changed?
Being able to detect your triggers will be a huge step for your recovery.
Looking for some more tips to help start you on your digestive health journey? Sign up for the 5 Tips to Improve Digestion NOW email series!
Link in our bio!
https://shiftnutritionandwellness.activehosted.com/f/1
Anyone can get constipated… yes, even celebrities.
And while anyone can get constipated there are things you can do to prevent it and help manage it when it does happen.
Prevent 💩🚫
Hydrate 💧Make sure to be drinking 2-3 litres a day to allow for proper lubrication of your systems.
Fibre 🧹 Adding 25-38 grams of fibre to your day can help feed the good bacteria in your gut and create the bulk of your stool that will help encouragement movement through your system.
Managing 💩🚫
Continue with preventative measures mentioned above.
I-L-U Massage
Movement/Activity - Get your body moving will help get your body systems moving
Go when you gotta go - When you feel the urge to have a bowel movement, don’t hold it in! Go!
Add some natural laxatives to your meals: chia seeds, berries, flax seeds, kefir/yogurt, prunes, kiwis
Being constipated might be one of the most uncomfortable things to be. Anyone who has experienced this frequently knows how appreciative we are of a good p**p!. Don’t suffer any longer. There are things you can do right now to help prevent or alleviate some of the discomfort, and get your bowels moving more regularly.
Get unstuck! Looking for more support? Join the Shift into Healthy Habits for Digestive Health Private Facebook Group to join a community of like-minded individuals on the pursuit of relief from their digestive problems and who are wanting to be educated on how to better manage digestion.
https://www.facebook.com/groups/shiftintohealthyhabits
Fixyourgut
🎈🎈🎈🎈🎈🎈🎈
Feeling bloated? Tired of your pants not fitting by the end of the day? Looking for some immediate relief?
There can be a lot of reasons you may be dealing with bloat.
🎈 Eating in a rushed state
🎈 Not chewing your food enough
🎈 Stress
🎈 Etc.
One helpful trick I would recommend to help lessen the bloat while you are getting to the bottom of your digestive troubles would be 🌿Peppermint Tea🌿
Peppermint has been shown to help settle your digestive tract and lessen the discomfort that comes with bloating. Try adding peppermint tea to your tool box when you are feeling like you are bursting at the seams.
It can also help to relieve gas and stomach cramps, so give it a try!
Looking for some more tips to help start you on your digestive health journey? Sign up for the 5 Tips to Improve Digestion NOW email series!
Link in our bio!
https://shiftnutritionandwellness.activehosted.com/f/1
I will be honest with you here. Your digestive issues won’t be solved overnight. It can take commitment, consistency and perseverance to overcome the problems your face. But what can be done in the meantime? What can you do RIGHT NOW to help manage the symptoms that seem to rudely interrupt you on the regular?
If you deal with:
Constipation
Diarrhea
Constant bloating
Painful or constant gas
Cramping/digestive pains
Stomach aches
Etc.
Then stay tuned because all this week we will be providing simple yet effective tips and tricks to manage your symptoms while you are on the road to recovery!
Be sure to drop a 🪠 Emoji in the comments below and let us know what your most annoying digestive symptom is!
SAVE THIS FOR LATER ➡️➡️➡️➡️
THAT.NUT.NOODLE.BOWl - That name just rolls off the tongue and definitely gets your mouth watering. (Which is great to help prep your digestive system for eating).
What you need:
1 package soba (buckwheat) noodles
2-3 tbsp olive oil
1 cup spinach, cut into ribbons
½ English cucumber, diced
3 green onions, chopped
¼ cup fresh cilantro, chopped
Sesame seeds for serving
(Optional add-ins: Broccoli, edamame beans!)
Dressing:
1 clove garlic, minced
2 tbsp sesame oil
3 tbsp natural almond butter or seed butter
2 tsp grated fresh ginger
3 tbsp fresh lime juice
2-3 tbsp coconut aminos
3 tbsp water
What you do:
Cook the soba noodles, to package directions. Do not overcook. Drain and rinse the noodles under cold water.
Transfer noodles to large bowl, and toss them with olive oil to make sure they don’t stick.
Boil water and toss in broccoli and edamame until they are bright green (2-5 minutes - should still be crunchy).
Add the spinach, cucumber, green onions, and cilantro to the bowl, with the noodles and toss.
Dressing:
In a food processor, combine the garlic, sesame oil, almond or seed butter, ginger, lime juice, coconut aminos and water. Blend.
Pour dressing over noodle salad and mix it all over. Enjoy!
Options – can add other protein –grilled chicken, sprinkle with h**p hearts
🔵Shift Digestive Dot🔵
Despite having the word ‘wheat’ in the name, buckwheat is actually a naturally gluten free grain! This heart friendly grain not only helps lower LDL cholesterol it is considered very low on the glycemic index which means it is very slow to be absorbed into the bloodstream which prevents major blood sugar spikes or crashes. The reason they are called Soba noodles is because that is the Japanese term for buckwheat!
It is important to vary the grains you eat day to day as different grains all have varying benefits so be sure to try out buckwheat and see if you will be adding it to your meal roster!
Let us know in the comments below if you try out this tasty recipe over the weekend!
🎉Happy Saturday everyone!🎉
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