Feeling heavy? Bloated? Sluggish? You

Have you ever wondered why your body feels this way after a fun season? It turns out that there are many reasons. Let well-known holistic health trainer Jake Carter explain why and how you can restore your bowel.

As we enjoy the Christmas and New Year celebrations, we celebrate with food. Maybe some cunning chocolates or an extra slice of dessert, all while enjoying a few drinks … well, maybe more than a few. Unfortunately, now we are left paying for it.

The reason is that our microbial cells are reacting and pushing our bodies out of balance. Microbial cells are opportunistic organisms that want to create an environment conducive to their growth and development. In the same way that we have built homes, tunnels and car parks, microbial cells use our body to build a comfortable environment. And, with recent research demonstrating that with 30 trillion human cells in our body, we have between 39 and 300 trillion microbial cells, we are essentially more numerous.

Microbial cells are responsible for producing:

• More than 90 percent of serotonin (the main player to feel good) inside the gut.

• About 50 percent of the dopamine in our bodies (the main player for driving and motivation).

• Some nutrients like vitamins B9, B12 and K2.

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They also help us eliminate used hormones, such as estrogen. So what happens when we give microbial cells an excess of carbohydrates or alcohol? They react and start behaving like a child who drank too much sugar before bed, and start emitting signals that say eat more, more and MORE! Digestion tends to become a little crooked, food is more likely to be poorly absorbed, fermentation occurs and bacteria begin to multiply.

Welcome to bloat town

To solve these problems, we need to create a level of internal balance to support the symbiotic environment as an equal relationship. Below are the top five secrets to help create internal balance and restore your gut health.

1. Remove the triggers

The first step to returning is to stop getting worse. Removing the triggers is primary, and the triggers may include foods that look perfectly healthy from the outside.

The most noticeable foods range from gluten, wheat and milk, but there are some complementary foods that are often overlooked. The addition of prebiotics and probiotics can now be a disaster.

It’s the same as sending supplies to a war zone, currently dominated by “bad guys”. It is very likely that this will feed their growth, create bloating and possibly discomfort.

This also includes the removal of FODMAP-based foods, however, this is a short-term approach, as long-term removal can kill key bacteria like bifidobacteria.

2. Chew your food more

Yes, yes, Mom was right. Chances are we chomp, chomp, swallow. Chewing, which is a basic step of digestion, is the only element over which we have complete control.

The increased release of saliva not only lubricates the food, but provides additional digestive enzymes to further break down the food. Studies have found that the more we chew, the more cholesterol we release. This hormone communicates with other digestive glands and makes them ready to release stomach acid, bile and pancreatic enzymes.

It has also been shown that chewing food 40 times, in contrast to 10 or 25, leads to increased feeling of fullness.

3. Careful eating

Food is such a beautiful event. From dinner to religious practices, food unites us. These days, this sacred time is almost taken for granted with the full availability of 24/7 access to food and constant distractions from TV, social media and email.

Turn off the TV, turn off the phone silently and leave it in another room. This practice not only helps to overcome mindless eating, but food-conscious awareness stimulates the cephalic phase (where your stomach responds simply to the sight, smell, taste, or thought of food) of digestion (similar to Pavlov’s dogs rushing). at the conditioned sound of the bell and the thoughts of food entering their minds).

This conscious and sensory response to food contributes up to 25 percent of pancreatic enzyme release and 30-50 percent of post-meal acid production.

4. Embrace bitterness

Bitter foods such as rocket, radish and chicory stimulate the release of bile from the liver. This intestinal hormone helps break down fat, promotes antimicrobial properties within the digestive system and binds to toxins for removal.

5. Diaphragmatic breathing

Breathing. The most important thing we do every day, however, is often done so poorly. Due to working at a desk, poor posture and stress, we have adopted inverted breathing patterns, where we breathe through the mouth and chest.

Practice breathing through the abdomen, out and forward. This will help divert blood flow to the digestive organs for better digestion. To get the most out of this, breathing through your nose will help your body relax in a parasympathetic “rest and digestion” mode, rather than stalling in “flight or combat” mode.

Bonus tip:

Check your resting heart rate before each meal to make sure it is within 10 percent of your normal heart rate. Our body finds it difficult to digest food when it is stressed – this is the last thing our body wants to do in a perceived life or death situation.

Jake Carter is a global trainer specializing in educating people about functional medicine and nutrition.

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