There's a whole system in your body that helps break down what you take in, absorb its nutrients, and discard the waste. As the temperatures get cooler and we inch towards winter, things naturally take a different pace. Digestion is one way we slow down from the changes in season. Here are some things to play with if you notice a slow down in your body.
1. Water. This gets things moving faster for me than anything else and I also feel so much better in my overall wellness when I'm getting enough for my body. I think the amount of water we each need can vary based on so many things. For me, I have a 32 oz water bottle and I do my best to drink 2 of them a day. One I fill up with some sort of herbal tea and the other, the juice from half a lemon/lime and sea salt. Both combinations will replace the electrolytes you need. Room temperature or warm beverages are easiest on your digestion. It’s more work for your body to heat the liquid up to your body temperature and taxes your system more. If you’re having any bloating, burping, gas, constipation, loose stools, or any sort of digestive reaction, go easy on the cold drinks and ice.
2. Probiotic rich foods/drinks before your meal.
sauerkraut
pickles
kimchi
kombucha
kefir
yogurt
miso
tempeh
These have live microorganisms that support the good bacteria in our gut and what helps to get things moving.
3. Get rid of something. My old acupuncturist would say that when people come to her with constipation, she always recommends they clean out their closet. When we hold onto material things, we’re probably also holding onto emotional things. Taking action in this way can help you be more open to process through things that you’re holding onto maybe even unconsciously in life or relationships. Making peace with what is, communicating how you feel and going through whatever process feels helpful to you will aid in letting go of whatever is slowing you down.
4. Fiber is great for your digestive tract if you feel like not enough stuff is leaving your system. It cleans out anything stuck in your intestines similar to exfoliating your skin. Fiber is a prebiotic which means it's the food for the probiotics. If you get gas/bloat, you can take activated charcoal or Bloat BFF. Here's a list of foods highest in fiber.
split peas
legumes
chia seeds
green peas
raspberries
I notice a difference in the health of my number 2’s when I’m getting the right amount of fiber daily. Similar to water, I feel like this amount is a little different body to body, so you might need to be Goldie Locks to find what’s right for you.
An easy chia pudding recipe: 3/4c nut milk, 4-5 tbsp chia seeds, 1 tsp maple syrup and cinnamon. Put it in a jar, cover and shake. Shake again in 5-10 minutes and then refrigerate. You can also make some raspberry chia jam with 1 bag of frozen raspberries thawed and 2 tbsp of chia.
5. Move. Working towards getting 10,300 steps a day is a great start. That’s roughly 3, 30 minute walks a day. When I’m ruminating or circling on something in my mind, walking really helps. Getting outside to do it is amazing, but I also got a walking pad for when I’m not in the mood to be around people or it’s too cold outside. The cross body movement helps massage your organs and aids in digestion.
6. Breathe. Optimal breathing uses most of the torso into the pelvis and is beneficial for so many of our body’s processes. Breathing through the belly helps take our body out of fight or flight and calm our nervous system. When we’re anxious, we tend to hold the breath. That tension, along with our body’s response to anxiety, can get in the way of digesting the food we nourish it with. Try 5 deep breaths before a meal.
7. Compassion towards ourselves. This might seem like it’s coming from left field, but when we’re hard on ourselves, our body holds tension and restricts our fascia. If we want our tissues to be healthy, they need love and support. We’re motivated when we receive positive feedback and encouragement. See what you can do to interrupt whatever negativity your brain circles into. I’ve started doing it with my anxious attachment in relationships and it’s surprising how fast the pattern is interrupted. The first step is the hardest, but once you notice it, you really don't want to do it anymore.
8. Feel what you feel. Feelings alert us to when we’re not ok with something. These are important signals to slow down and reflect on to understand what information we’re getting. It’s ok to feel what you feel and no feelings are bad. It’s helpful to have space to explore with curiosity what’s underneath the feeling so that we can take good care of ourselves and pivot when necessary. Sometimes this process is an hour or two, sometimes it’s minutes, and others it’s days if I’m feeling overwhelmed. The easier we make it for that information to be valid and listened to instead of ignored and pushed down, the more we can let go of what’s holding us back and the freer we're able to feel, because we’re honoring ourselves.