Digestion Starts in the Brain
Imagine that you walk into the front door of your house and immediately smell the sweet smell of freshly baked chocolate chip cookies. Or maybe you see a delicious, perfectly cooked cheeseburger on a TV commercial. Maybe you’re thinking about some of your favorite holiday dishes prepared by some of your favorite extended family. Are you getting hungry yet? Maybe your mouth is starting to water a little bit.
It’s true. Digestion starts in the brain. The sights, smells, and sounds of cooking food are all interpreted by our brain and can start the automatic process of digestion. You might start to notice your mouth beginning to produce some extra saliva. The saliva in our mouth is really and truly part of the digestive process. When we discuss digestive “issues” we really need to start talking about the connection between our brain and our gut. The brain and gut are connected via a major nerve in the body called the vagus nerve. The vagus nerve is the main nerve responsible for our parasympathetic state - or in other words our “rest and digest” state of being.
If we need to start addressing some digestive issues, we will probably start with HOW you eat and make some changes there. It’s not always WHAT we are eating - although that can also be a major driver of digestive issues as well. Stop and think about your meals for a moment - HOW are you eating? Are you eating a granola bar as you pack your bag, yelling at your kids to hurry up, while scurrying out the door in the morning trying to not be 10 minutes late for school drop off - then making a quick stop through the drive through to grab a coffee on your way to work?? Or, are you peacefully enjoying a bowl of cereal and sipping your freshly brewed coffee in your quiet kitchen with sunshine warming your skin and some fluffy slippers on your feet??
The environment in which we eat our food can already affect our digestive process. Eating a beautiful restaurant meal can digest very differently if you are enjoying a peaceful anniversary dinner with a loved one compared to a stressful work meeting where you have to present to a new client with your job on the line. At home, are you have a pleasant family meal together and laughing and having conversation with your loved ones, or are you watching the latest tragedy unfolding on your local news station while standing in your kitchen and eating your dinner.
Ways to improve mindfulness during mealtime:
Slow down! Take a few deep, slow belly breaths before you start eating
Chew your food thoroughly
Set your utensils down between bites
Notice the colors, smells, flavors, and textures of your food
Eat in a peaceful environment free from noisy distractions (TV blaring, etc)
Enjoy your company - keep conversation during mealtime light and fun
Improvement in digestion can start with just being mindful of the environment that you’re eating in. Cooking your own meal can help digestion just by providing time for your brain to start preparing your gut for food as you see the food, touch the food, and smell the food cooking before you even get to the tasting part! Use all of your senses to stimulate digestion.
Of course, what you eat will also either aid or inhibit digestion, but that’s a whole separate topic! If you are struggling with chronic constipation, irritable bowel syndrome, or any other digestive issue consider reaching out to a pelvic floor physical therapist to help guide you on your journey to feeling well. While some of the digestive issues may be related to food choices or habits around eating, there could also be pelvic floor muscle dysfunction that either started all of these issues or have now developed because of your digestive issues!
Written by: Renee Hancock, Physical Therapist, Pelvic Floor Specialist
