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Time To Take Care Of Your Stress Level If You Want A Healthier Digestion

Time To Take Care Of Your Stress Level If You Want A Healthier Digestion

So, have you reduced the number of small meals? Please do so, it really is for the best of you!

I’m here to accompany you through this challenging journey!

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Let’s look at what you SHOULD do this time–enjoy your meals in a relaxed mode.

Emotions and Your Gut

The digestive system walls are linked to health, mood, and even thoughts. This link is known as the ENS (Enteric Nervous System) and has earned the term ‘the second brain’.[1] Thin layers of over one hundred million nerve cells line the gastrointestinal tract. Unlike the main brain in your skull, the ENS cannot think. Its main role is keeping digestion on track, from the initial swallowing to the releasing of enzymes and breakdown of the food, while controlling the flow of blood to help with absorbing nutrients.

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According to John Hopkins Center for Neurogastroenterology director, Jay Pasricha, M.D., the Enteric Nervous System sends signals to the main brain and suggests that the digestive system may affect cognition too.[2] It can actually trigger off emotional shifts (i.e. anxiety and depression) that are thought to link to conditions like IBS (Irritable Bowel Syndrome), diarrhea, constipation, and bloating.

How To Cope With Stress

If you’re experiencing high levels of mental stress, here are a few quick fixes to calm you down:

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  • Traditional Siesta: Many traditions follow a siesta. A nap after a big meal. Metabolic forces are highest at midday during lunch. A midday break will flow with the natural body rhythm. A siesta does not have to be a nap. Relaxing and resting suffices after a good midday meal helping with digestion and leaving you flowing with energy and vitality for the rest of the day.
  • Breathe and eat: A calm sense of deep relaxed breathing rather than a shallow and infrequent stress linked breaths that bring out an anxious state is recommended. When stressed, adopt a breathing pattern to relax. Conscious breathing techniques relate the rhythmic breathing flow to the brain. This will facilitate a smooth flow of the digestion journey. And here’s a video showing you how to deep breathe to relieve stress in 1 minute:
  • Body posture: If you tend to eat hunched when stressed, take note that the digestion process needs gravity. Be seated upright for meals with relaxed shoulders and feet flat down on the ground. When the spine is erect, it gives way for the lungs to be operational at the best level. Breathing will help digest the food. By sitting up straight, while eating you have a raised consciousness and are more aware of what is on the plate you are devouring. This, in turn, will make digestion easier.

For longer-term emotional support, however, try making these activities below a daily habit:

1. Track your emotions by writing them down

To deal with stress take the time to keep a daily journal. Write down your emotions and keep track of them. Writing heals emotionally, psychologically and physically. In Writing to Heal, author Dr. James Pennebaker describes how writing leads to improved immune functioning.[3]

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Journaling and keeping track of your mood swings is a great way to increase self-awareness and to express your emotions. This familiarity of yourself is crucial for understanding your life experiences.

2. Record your achievements

Note down every achievement ever though it might be minor, as noting down all achievements boost confidence [4]. Journalling achievements may help you relive them in your mind. This reaffirms your abilities even when self-doubt intervenes. With a boost of self-esteem, journaled reflections become personal achievements that will keep you moving forward.

3. Color!

Get a coloring book. Coloring helps to minimize stress. Coloring was reserved as an activity for children and occasionally adults when babysitting. Recently, it has become an international trend for adults to buy coloring books making them bestsellers worldwide. Coloring has been proven to be very therapeutic and has been referenced as almost a type of meditation.[5]

Reference

[1]https://www.scientificamerican.com/article/gut-second-brain/
[2]http://www.hopkinsmedicine.org/profiles/results/directory/profile/8897935/pankaj-pasricha
[3]https://www.utexas.edu/features/2005/writing/
[4]http://www.lifehack.org/398112/science-explains-how-writing-down-tiny-achievements-every-day-changes-our-brains?ref=fbp&n=1
[5]http://www.lifehack.org/303032/heres-why-colouring-book-the-best-gift-for-stressed-adult

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Last Updated on December 2, 2018

How to Flow Your Way to a More Productive Life

How to Flow Your Way to a More Productive Life

Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

Here are a few simple steps to start using this strategy today:

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Review Your Past Flow

Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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Schedule According to Your Flow Pattern

Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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Account for Big Picture Fluctuations

Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

Why not follow the ebb and flow of your life instead of fighting against it?

    Featured photo credit: Nathan Dumlao via unsplash.com

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