Running out of the house with a bagel in-hand in the early morning can seem like it’s saving us some time. You can eat in the car no problem, right? Well, it turns out that eating while on the run or in a stressful environment (like at your office desk) can cause discomfort and digestive problems that can catch up with you quickly. Our body digests far better when it is relaxed and when we set aside time from our day to simply eat (instead cramming our food down while multitasking). Read on to learn more about how digestion works, and how taking a few minutes out of your day can make a big difference in your daily digestion.
This month we are talking about how to find the balance between our work and our health. This is a common and frequent problem that many of us face. For some of us, health takes a backseat because of: long hours, stressful work situations, high load/volume of work, fatigue or exhaustion and lack of boundaries.
There are many ways that stress can negatively impact our state of health. Fortunately, there are also many remedies that help decrease stress and help restore the balance between work and health. It can be difficult to know where to begin, especially if you’re already feeling overwhelmed. I suggest starting with two simple lifestyle changes that will change your perspective, decrease your stress and improve your digestive health:
- Stop eating at your desk (or on the go).
- Practice deep breathing for two minutes before and after you eat.
Have you ever wondered why a particular meal makes you feel great sometimes, and other times the same meal makes you feel awful? Odd isn’t it? Well, it might actually have to do with stress caused from the environment where you eat. These stressors affect your nervous system and lead to poor digestion. The Autonomic Nervous System is comprised of two parts: Sympathetic and Parasympathetic.
The Sympathetic Nervous System (SNS) is the “fight or flight” response that prepares us for action. Both physical and psychological stress activate the SNS. A stressful situation like worrying about losing a job, a looming work deadline or meeting triggers the SNS and a cascade of stress hormones that prepare the body for ‘readiness’. Heart rate increases, muscles tense and breaths become quick and shallow. These changes are useful and important as a survival mechanism in dangerous situations, but for most of us, our stressors aren’t life and death. Instead it’s bills, deadlines, performance reviews, being late, meetings, difficult interactions and juggling all our tasks and roles for ourselves and our families. Unfortunately, the body doesn’t register this difference and therefore our stress hormones often over react to non-life-threatening situations.
The Parasympathetic Nervous System (PNS) is all about relaxation and digestion, you may have heard it referred to as ‘rest & digest’. The PNS can only be activated when you are relaxed. It stimulates digestion by:
- Increasing blood flow to the digestive tract
- Releasing salivary enzymes (breaks down carbohydrates in your mouth) and stomach acid
- Stimulates movement
- Controls the opening and closing of sphincters
This is all to say, this system is KEY to digestion, absorption of nutrients and healthy bowel movements. The PNS also uses fat as fuel, therefore chronic stress causes issues with fat storage and burning fat (aka the spare tire!)
The Autonomic Nervous System is not under conscious control, but it is within your influence. To support good digestion and health we need to spend less time in stress overdrive and learn how to cultivate an environment that supports the Parasympathetic – Relaxation.
When finding a balance between work and health, activating the PNS for healthy digestion can be done in two simple steps:
- Eat in a pleasant and relaxing environment. This means not in front of your desk, emails, depressing or stressful news broadcasts and work! Even if it’s just for 10 minutes, taking a break and relaxing turns on the PNS.
- Practice deep breathing for 1-2 minutes before and after you eat. You can do this anytime, but specifically around meals will activate the PNS and prime you for digestion. Right before meals will foster the release of salivary enzymes and stomach acid. Right after meals will improve digestive movement and nutrient absorption.
Focus on increasing the length of your exhale to cultivate the PNS. Take slow deliberate inhales and even longer exhales. Try inhaling for a count of 5, pausing at the top for 2 and exhaling for 7 (or more!). Take a break and breathe normally if it’s difficult, and then continue when you’re ready. Eventually work your way to a 1:2 ratio for inhales to exhales.
So, go ahead savour, chew, breath and enjoy your next break! Until next time, Happy Digesting.
To find out more about what Dr. Stephanie Bristow can do to help you, book a free 15 min Meet and Greet by calling 403-452-0029 or by booking an appointment with her online.