Some people – whether because of time constraints or habit – generally eat quickly and do not chew food because they want to stay active. This is a huge mistake: chewing is directly related to the brain, so you need to be more vigilant because in addition to this, poor digestion threatens two basic human needs: good humor and good sleep.
For all this, well-being is related to the digestive system. We all want to feel happy, to be in a good mood, but even if we want to, it is closely related to food.
Diarrhea and constipation should also be given importance. Communities of good and bad bacteria live in our gut, as do parasites, fungi, viruses, and neurons (the so-called enteric nervous system of 100 million neurons), while bacteria also live in the brain. Bacteria and neurons dialogue and when there is gastroenteritis, it threatens well health. What we used to call the intestinal flora, today with more research and knowledge is called the gut flora.
People who tend to get inflammatory should consider eating anti-inflammatory diets. The most famous are the Mediterranean and the Japanese because they consume a lot of fish and focus on vegetables while excluding processed and refined foods, as well as eating less red meat. It is important to avoid raw leafy vegetables.
Recommendations for good digestion:
- To start the day and before breakfast, it is useful to drink two or three glasses of water of normal temperature. It helps to get rid of toxins that are still present in the body.
- Some people drink water with lemon juice, which is also recommended, but it is convenient to drink lemon juice with sherbet so as not to damage the tooth enamel.
- It is necessary to allow twelve hours between the last meal of the day and the first in the morning. If they are not used to it, you can start fasting for 8 hours. This allows the body to break free from daily work and allows our organs to rest.
- If we eat with a garnish of raw vegetables, especially leaves, I recommend leaving two hours before eating fruits, they also contribute to better digestion.
- When eating red meat, it is better to start with a plate of salads, preferably green.
- Those who experience stomach discomfort or inflammation can start with a light leafless salad. They should also avoid potatoes as they ferment and cause discomfort later and leave out or reduce the intake of raw leafy vegetables.
- Avoid accompanying red meat with starches (potatoes and pasta) because they are more difficult for the digestive system.
- Leafy greens, as well as flax, sesame, or any other seeds are better tolerated when mixed and consumed as juices.
Another relevant point is food allergies and intolerances. We must know the foods that cause us allergies (itchy eyes or ears, itching, hives, rhinitis, etc.). Regarding celiac disease, we must bear in mind that without celiac disease, not eating a lot of white flour contributes to our good health. There is whole wheat flour, corn, cassava and buckwheat that perfectly supply gluten-containing wheat flour.
To the extent that these recommendations become part of our life, that is, they become habits, the body will find its own balance and will provide us with a large share of well-being.
Clinical psychologist and family therapist. Founder and President of the Argentine Association of Integrative Medicine (AAMI).
