Digestion—A Key to Vitality

Cinnamon, Nutmeg, Star Anise, Cardamom, and Bay Leaves

Our digestive systems consist of organs that break down food, absorb its nutrients, and expel any remaining waste. They are put to the test every day. Most of us consume at least three meals a day and sometimes a snack in between them. This remarkable system, which helps us obtain the nutrients we need, must be in optimal condition for us to reap the benefits of its work. Food, supplements, and many ingested herbal remedies can be adequately absorbed and assimilated only when this ingeniously created system is healthy.   

Ideally, we need to address the root cause of our digestive issues. This is because if they are left unattended, they can lead to serious problems such as deficiencies, compromised immune system health, and more.    

If our digestion isn't up to par, and we need a quick fix, we can:  

1. Turn to essential oils. Here are some blends of essential oils that have been proven to work: 

   1. Digest, with ginger and fennel that aid and improve digestion, peppermint that soothes, and frankincense that relaxes your whole system, it sets the tone for you to be in an ideal state to eat and digest well.    

   2. Peppermint, on its own is marvelous to prevent nausea (even in pregnancy), gas and bloating, and stomach cramps. 

2. Try some Near-Infra Red Light Therapy.  Current research has proven that Near-Infra Red Light Therapy has positive outcomes on digestion. It achieves this by reducing inflammation, inducing gut lining repair, improving the quantities of beneficial bacteria, and reducing stress.  

3. Use bitter foods such as dandelion greens or arugula, or a little lemon juice or apple cider vinegar at the start of your meals to get your digestive juices flowing. A good supplemental Probiotic formula that enhances the good bacteria can bring you heaps of benefits. Of course, the spices and herbs used in cooking can also enhance digestion. Caution: If you are on any medication or have a severe condition, please consult with your health care provider before introducing anything new into your regimen.

Foundational Digestion-Enhancing Tips Here are some foundational tips to nurture this mostly silent workhorse — this system that plugs away while we go about our day. 

1. Eat only when you are hungry  When your body needs energy, hunger is what prompts you to eat. What happens when you eat when you’re not hungry? Most likely, it drives up your blood sugar. It is best to wait until you are hungry to eat. But, if you must have a snack while not hungry (for example to take some medication), try something with a low glycemic index, like nuts or cheese. Your body will be better able to manage the surge of blood sugar from them.
   

2. Eat only when you are in a relaxed state  When you are in an anxious state, your "rest and digest" system, which is your parasympathetic system, shuts down. Your body sends blood to the extremities, to your arms and your feet — so that you can flee from any danger it senses that you are in. If you eat while in this state, your digestive system will not be able to function the way it should. And it will result in bloating, gas, stomach cramps, and acid reflux.   
   

3. Eat your last meal of the day at least three to four hours before you go to bed  Your body has an internal clock that takes its cues from the cycles of day and night. This results in physical, mental, and behavioral changes that follow a 24-hour cycle. Circadian rhythms govern multiple processes in the body. These include alertness or sleepiness, appetite, and body temperature. The way your body adjusts its insulin sensitivity should dictate when you eat. Your body is more insulin-sensitive in the morning. And that's for a reason—to fuel your body to get you up and about and to carry you through the day. When you eat late at night, you’re going against your body’s circadian rhythm. The extra calories late at night are stored as fat while you sleep instead of being burned throughout the day.  It’s best to stop eating roughly between three to four hours before going to bed. That gives your body sufficient time to digest dinner so it won’t disrupt your sleep. Eating at this time will also prevent you from feeling hungry. Being hungry can prevent you from falling asleep.    

4. Space out your meals  Most experts agree that a gap of three to five hours between meals is ideal. This allows your digestive system to move undigested food through. This clean sweep is essential. It ensures that food does not putrefy and create unwanted gas, bloating, and discomfort. When you eat in between meals, this cleaning process is stalled.    
   

5. Plan balanced meals Try to include a proportionate mix of macronutrients (carbohydrates, proteins, and fats) in each meal. This should include a variety of colorful fruits and vegetables. A meal like this will be satisfying and ensure you get the best mix of nutrients. It will also prevent you from overeating.    
   

6. Make sure you eat so that you are about 80% full  Drink a glass of water about half an hour before your meal. This will help you eat until you are 80% full. It will also facilitate digestion.   

7. Chew your food well  The most obvious reason for chewing is the mechanical effect of breaking down your food into smaller pieces. It also stimulates the production of digestive enzymes in the mouth. Swallowing your food before chewing well doesn't give the digestive process a chance to get started. Larger chunks of food move through the digestive tract. The nutrients within them cannot be released, and your body cannot absorb and utilize them. This can result in your being undernourished, low in energy, lethargic, and even low-spirited.    
   

8. Eat with family or friends  Research on the benefits of communal eating shows that the more often people eat with others, the more likely they are to be happy and satisfied with their lives. 

   
   

   It is important to be in a calm state of mind. Enjoy quality time together without the distraction of cell phones and TV.  Eating in company gives people a chance to share traditions across generations or cultures. You could use get-togethers to try out new healthy food choices. Discussing food can lead to a greater appreciation of each other's ways of doing things, our gifts, and the gifts we have to give to the world.   

   To get more practical health tips from me on a bi-weekly basis, and to get a free gift on sign-up, visit this page: Free Gift. 
   

   DISCLAIMER: The content I share is for informational purposes only. It is not intended to diagnose, treat, or cure any disease. If you purchase products linked from these blog posts, I may receive a percentage of the proceeds. These affiliations help to support my work. 

   ©2025 Fernz Holistic Consulting