From a wholistic health perspective, the approach to resolving most health matters involves three basic steps:
- Make appropriate adjustments to one's diet;
- Address any necessary lifestyle changes;
- If required, use herbs to alleviate symptoms and to restore normal organ functions.
The ultimate goal is to restore the body's innate self-healing ability.
Digestive difficulties, such as bloating, heartburn, cramping, excessive flatulence, diarrhea and constipation can often be resolved by making appropriate adjustments to one's diet and lifestyle:
- Eat till you're satiated, but avoid eating till you're stuffed. NOTE: Chewing food thoroughly and eating whole, unrefined foods lead to a sense of satiation, so that one avoids overeating.
- Avoid consuming white flour products (ex: white bread, white pasta, white rice). Why? White flour lacks fiber. Fiber provides a prolonged feeling of satiation, so one is satisfied by eating less (so is less likely to overeat). Fiber also provides long-lasting energy, by slowing down the digestion of carbohydrates (so one doesn't feel the constant need to eat).
- Include fiber-rich foods in the diet: whole grain bread and pasta, whole grains (brown rice, quinoa, oats, wheat berries, etc.), legumes (lentils, mung beans, split peas, black beans, etc.), root vegetables, green vegetables, fruit.
- Include raw sauerkraut or raw pickled vegetables in the diet [Alternatively, one can ingest a probiotic supplement.] Why? Raw fermented foods replenish the intestinal flora (aka beneficial bacteria) essential for optimal digestion and good health. The intestinal flora keep harmful bacteria, molds, yeast, and other microorganisms in check. NOTE: Antibiotics, birth control pills, and steroids can all negatively impact intestinal flora.
- Always eat meals or snacks with a calm state of mind. Why? When one is agitated, digestive secretions are significantly reduced, which leads to indigestion and poor assimilation of nutrients.
- Chew food thoroughly before swallowing. Why? An enzyme in saliva helps to break down carbohydrates. Also, chewing breaks down food into smaller particles, which facilitates digestion and assimilation.
- Strive to set aside "exclusive meal time." Ideally, one should be mindful of one's food. Eating while engaged in other activities, such as reading, watching tv, talking on the phone, or doing paperwork, often leads to poor digestion.
- Avoid drinking large amount of liquid before, during and after a meal (time frame: from 15 minutes before a meal to about two hours after a meal.) Why? Excessive fluid intake dilutes digestive enzymes and secretions, which hampers digestion and prevents proper assimilation of nutrients.
- Avoid drinking very cold or very hot liquids and foods. Why? According to Chinese Medicine, the stomach is a warm environment, so warm food and liquid ensure optimal digestion.
- Basic rule for drinking during a meal: drink up to about 4 ounces of warm water or an herbal tea.
- Relax after a meal, but avoid lying down within about an hour after eating. Also, try to eat dinner no later than three hours before bedtime.
Digestive herbs can be quite useful to prevent digestive distress and to alleviate symptoms of poor digestion.
PLEASE SEE FUTURE POSTING FOR INFO ON DIGESTIVE HERBS.
[Source: Paul Pitchford, Healing with Whole Foods-Asian Traditions & Modern Nutrition - Third Edition]
