Let Your Gut Breathe with nutritionist Jessica May

Mindful eating encourages a deliberate and focused approach to meals. This means...

• taking time to pause
• appreciating your food and the senses around taste and the act of eating
• create a calm environment for eating

When you approach meals with intention, you signal to your brain and body that it’s time to transition into a parasympathetic, or "rest and digest," state.

This helps stimulate the production of digestive enzymes and activates other physiological processes essential for breaking down and absorbing nutrients effectively.

Jessica emphasises that mindful eating isn't about strict rules or restrictions, instead, it’s about tuning into your body’s hunger and fullness cues and savouring each bite. It also involves paying attention to the sensory aspects of food, the flavours, textures, and aromas, which not only enhances the eating experience but can also help regulate portion sizes and reduce overeating.

Incorporating mindful eating into daily life can improve digestion, support overall health, and foster a positive relationship with food.

Taking a deeper dive into the mindful eating practices, it can help activate saliva production and digestive enzymes. Digestion begins in the mouth, where chewing pre-digests food and breaks it down into smaller particles. As soon as you start chewing, your brain initiates complex nervous system functions along the digestive pathway. This process triggers saliva production, which is essential for proper digestion. Saliva not only begins breaking down food with enzymes but also plays a crucial role in swallowing, stimulating the vagus nerve, increasing blood flow to the digestive organs, and supporting gut motility.

Additionally, saliva contains immunoglobulins that prepare the immune system for exposure to food proteins, reducing the risk of adverse reactions. Chewing thoroughly and eating mindfully can significantly enhance digestion and nutrient absorption, ensuring your body is ready to process the food you consume. By focusing on how you eat, you support the natural mechanisms that keep your digestive system functioning at its best.

Let Your Gut Breathe

“Let your gut breathe" is a powerful phrase that speaks to the importance of breathing, nurturing your digestive system, nourishing your gut microbiome, and the practice of mindful eating. Your body needs to be in a parasympathetic nervous state to be able to rest and digest.

Our digestive system thrives when we give it space to function properly. Breathing deeply before eating can get our digestive systems working and help to prepare the body for more optimal digestion.

Tip: Before you eat, pause and take 3 to 4 deep breaths in and out of the nose allowing the tummy muscles to fully expand as you breathe in and release when you breathe out. Building up a healthy gut microbiome requires more than just the right foods, it’s about how and when we eat them.

Mindful eating, encourages slowing down and fully engaging with your food, allows the body to focus on digestion, ensuring nutrients are absorbed efficiently and the gut has the time it needs to process what’s consumed. This 'breathing' space supports the growth of beneficial bacteria in the gut, which can improve digestion, immune function, and even mental health.

By combining intentional, thoughtful eating with a focus on gut health, we give our digestive system the opportunity to reset, heal, and thrive.

Here's 6 habits we recommend incorporating to practice more mindful eating:

1. Take 4 deep belly breaths in and out of the nose before you eat: in for 4 hold for 4 and out for 8.
2. Eat at consistent meal times each day to help maintain a routine.
3. Pause and look at your food before you eat, savouring the smells.
4. Eat slowly and chew your food thoroughly.
5. Do a small amount of movement after eating, whether it’s a short walk or stretch.
6. Eat in a 10 hour eating window to allow your gut 14 hours overnight to breathe.

We are delighted to announce our collaboration with Registered Nutritional Therapist, Jessica May, to offer you an exclusive complimentary discovery call as part of our Ultimate Reset programme for January. This unique opportunity allows you to explore ways to tailor your daily regimen to meet your individual needs. During this session, you will receive personalised advice on optimising your health and wellness routine. Additionally, we may recommend further testing and personalised supplement suggestions to complement the Detox Kitchen's meals, snacks, and juices for a holistic approach to your well-being.

www.jessicamaywellness.com/nutrition