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Upset Stomach? Follow these 7 Mindful Eating Strategies

Battling an upset stomach and looking for relief that doesn’t come from a bottle? The key might be in the art of how you eat, not just what you eat. Welcome to mindful eating, a simple shift in your eating habits that can dramatically improve your digestive woes. This guide is your first step towards transforming mealtime into a healing ritual for your stomach.   

Let’s explore how to turn every bite into a soothing gesture of care for your body.

 

1. Embrace the Basics of Mindful Eating

 

Mindful eating is about engaging all your senses and being fully present during your meals. It involves appreciating the colors, smells, textures, and flavors of your food, and listening to your body’s hunger and fullness signals.

 

Actionable Tip: Start with one meal a day. Turn off all distractions, sit down, and focus solely on your meal. Notice the aroma and flavors, chew slowly, and assess your hunger levels with each bite.

 

 

2. The Science of Slowing Down

 

Slowing down and chewing your food thoroughly aids digestion and prevents common issues like bloating and discomfort.

 

Actionable Step: Count how many times you chew each bite. Aim for 20-30 chews, especially with harder to digest foods. This practice can help break down food more effectively, making it easier for your stomach to process.

 

 

3. Reduce Stress Before Meals

 

Stress can wreak havoc on your digestive system, leading to an upset stomach. Creating a calm environment and mindset before eating can significantly impact how your body processes food.

 

Actionable Tip: Implement a short pre-meal routine to signal to your body that it’s time to eat. This could be deep breathing for a minute, expressing gratitude for your meal, or simply sitting quietly before you begin eating.

 

 

4. Listen To Your Body

 

Becoming attuned to your body’s signals can prevent overeating and discomfort. It’s essential to understand the difference between actual hunger and emotional or stress-induced eating.

 

Actionable Step:  Before reaching for food, ask yourself if you’re truly hungry or if there’s another need that you’re trying to fulfill. If you’re not hungry, consider other ways to address that need.

 

 

5. Dine in Serenity to Promote Digestion

 

Transforming your dining space into a haven of peace not only elevates your mealtime experience but can also positively influence your digestion.

 

Actionable Tip: Dedicate a few moments to arrange your eating area in a way that brings you joy and calm. This might mean clearing clutter, setting the table with a favorite piece of dinnerware, or even placing a vase of flowers in view. A visually pleasing and tranquil environment encourages relaxation, which is essential for efficient digestion.

 

 

6. Choose Foods That Are Kind to Your Stomach

 

When your stomach is feeling delicate, the right food choices can make a world of difference in how you feel.

 

Actionable Step: Embrace the BRAT diet (bananas, rice, applesauce, and toast) or other bland, soft foods during times of digestive sensitivity. These foods are not only gentle on the stomach but also help in stabilizing digestion and soothing irritation. Remember, what you eat is just as important as how you eat when it comes to nurturing your digestive health.

 

 

7. Cultivate a Sense of Gratitude Around Eating 

 

Adopting an attitude of gratitude towards your meals can transform your eating experience, impacting your digestive health in the process.

 

Actionable Tip: Before beginning your meal, take a moment to reflect on the effort and resources that brought the food to your plate. This practice of gratitude not only enriches your mealtime but can also foster a more relaxed state of mind, facilitating smoother digestion.

 

Looking for Instant Relief?


If you are in Etobicoke and seeking a quick solution for an upset stomach, reach out to us.
Call (416) 368 9143 for expert assistance tailored to your needs.
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