Digestion starts in the brain. The mental state and the health of the brain interfere with the functions of the digestive system.
But is there such a thing as “improved digestion”? Yes. And there are diet and lifestyle modifications you can implement to enhance the integrity of the body functions related to digestion. As always, consistency is crucial. Also, understanding how your body works might be key to effectively changing habits. So, let me explain…
Phases of Digestions
It all begins where the signal for salivation and stomach acid production is sent: the brain. This part of digestion is called Cephalic Phase. In this phase, before food enters the mouth, the brain senses external factors, such as smell, sight, and sound, that trigger the secretion of fluids, enzymes, and hormones that play important roles in the next phases of digestion. For this cascade of effects to start happening efficiently, the mental state and the health of the brain matter. Being aware of the present situation when we are eating and paying attention to it are simple ways to optimize the Cephalic Phase.
It may sound too “mystical” for some of you, but slowing down and sitting down to appreciate the moment you have to eat, then smelling, looking, and being grateful for the food in front of you are all helpful habits to implement to support the Cephalic Phase. That’s why cooking and eating with loved ones can be therapeutic.
The Esophageal and Gastric Phases are the next. The mechanical act of chewing, swallowing, and the smooth muscle contractions in the esophagus and stomach are part of the gastric functions happening in these phases before food reaches the intestines.
In the second and third phases, chewing instigates more secretion of saliva and stomach acid and allows the food particles to get small enough to be swallowed and further broken down in the stomach. The more chewed the food is before it enters the stomach, the easier it is for the stomach acid to do its job, especially when it comes to proteins. The saliva (triggered initially by the brain) is crucial for swallowing, it keeps the food moist and contains enzymes that start the carbohydrates’ chemical breakdown, while the stomach acid chemically breaks down protein.
Chewing mindfully and swallowing small amounts of food are helpful habits that help to improve the Gastric Phase.
From the tossing and turning of the food in the stomach, it then moves to the small intestine, for the Intestinal Phase, which is responsible for the breakdown of fats and the absorption of most nutrients, after being mechanically and chemically broken down.
Eating “heavy” meals, high in simple carbs or fat, for example, can overwhelm a function or phase of the digestive system, so having balanced meals and aiming for nutrients of quality will likely support digestion.
Parasympathetic (rest and digest) and Sympathetic (fight or flight) nervous system
The practice of appreciating and being grateful for the time and food we have to eat brings us to a state that triggers the parasympathetic nervous system, in charge of the “rest and digest” response. This state sets up our metabolism and body functions for good digestion from top to bottom.
If the brain senses a threat around or the mind is caught up in a stressful state, the sympathetic nervous system may trigger the “fight or flight” response, which directs attention and efforts to the threat or stress in question. This response is also known as STRESS and it rises the levels of the hormone cortisol amongst other reactions. If you are irritated, in a rush, or anxious because of your surroundings or mental state, for example, you may have a stress response triggered.
Downstream issues
Poor eating habits like eating too fast, not chewing enough, or in an activated “fight or flight” response are upstream issues that can be the cause of downstream symptoms of impaired digestion, like heartburn, constipation, bloating, and gas. It all starts in the brain but other factors can cause complications in the digestive system as well, which is a topic for another article. Supporting the Physiological Phases is a simple and inexpensive way to start caring and prevent downstream symptoms.
WHAT CAN YOU DO?
1 – Sit down to have your meals and take deep breaths and long exhales to redirect your attention from what you were doing to right now.
2 – Take a few moments before you start eating to notice the smell of your food, its texture, and its colors.
3 – Chew, chew, and chew your food. Try to chew 20 times before you swallow.
4 – Take smaller bites and put your fork down until you are ready for the next one.
5 – Cook your own meals and share them with loved ones.
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Check out the “Recipes à la Dani” and “The Ultimate Meal Prep Guide” if you need the inspiration to start cooking.
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