Rest & Digest
Posted by Andrea Nakayama
It’s not just what you eat. It’s how it gets there.
Eater’s Digest is one eater’s monthly reflection on the journey of her food.
This month: stress and digestion
You may be wondering what stress has to do with your digestion.
Or you may already know.
You’ve likely felt butterflies in your stomach before a big event ~ a performance, your wedding, or even prior to a difficult conversation with your partner or boss. And in those moments you’re likely not thinking about french fries.
Yet in my practice I often see clients who are suffering from chronic stressors.
It could be a difficult job that’s been taking a toll for months.
It might be systemic pain.
Or it may just be the challenges of everyday modern living ~ kids, finances and getting a good meal on the table at the end of a busy day.
Let’s face it: life can be stressful!
So what exactly does that mean for the passage of your porridge?
Quite a lot actually.
In a healthy internal environment your food is broken down into components that are absorbed into the bloodstream and transported to the cells where they’re needed. Proteins are disassembled into amino acids; carbohydarates to glucose; and fats to free fatty acids.
This process of transforming complex molecules into simpler ones is dependent on the presence and action of enzymes. And the process of transporting those simple molecules to the cells is dependent on the production and release of the hormone insulin.
I won’t geek out too much on enzymes and hormones here, but I will tell you that relaxation is critical for the proper functioning of the part of your nervous system that allows for the release of insulin.
When you’re stressed, insulin secretion wanes. Your food does not get where it needs to go. The digestive process is constrained. Simple food molecules, like glucose, are left to freely wander the blood stream without being delivered to the cells.
This means higher blood sugar levels and less fuel or sustaining energy.
Meanwhile, your stress hormones ~ cortisol and adrenaline ~ are pumped up to take the blood supply that they need for you to fight or flee. They’re taking that blood supply from your digestive system!
Not surprisingly, several doctors and researchers have found stress to be the major reason for digestive disturbances from heartburn to gas to irritable bowel syndromes.
But don’t stress out!
You’re going to be OK.
And I am too. Even though I’ve had (and have!) my fair share of stressors and they’re likely to keep coming.
So what’s one of my clients supposed to do who has experienced chronic pain due to an ovarian cysts?
Or how about the one who has seen at least five medical specialists, none of whom can diagnose his random yet incessant gastrointestinal discomfort?
What about the parents whose child falls into fits of inconsolable anguish yet won’t eat anything besides dry Cheerios?
Or a hard-working, over-achieving single mom like me?!
I think you know the answer. It’s the same for all of us: relax.
Easier said than done, I know!
Yet there’s a reason why the counterpart to fight-or-flight is called rest-and-digest.
In fact, Dr. Herbert Benson has defined the Relaxation Response as something you have access to as easily as shifting into that fight-or-flight mode (which many of us can do quite easily). And he’s written about it eloquently in his timeless book of the same name.
Though rest-and-digest is stimulated by the part of the nervous system that happens unconsciously, Dr. Benson contends that we may actually have some influence over this.
Should we give it a try?
Consider joining me by partaking in the simple Homework I’m establishing for myself as I move through the next month. And the upcoming TrulyFood Winter Cleanse,Revitalize, will give your fight-or-flight adrenals the support they need.
Click here for details.
Eater’s Digest Homework:
Relaxation for Digestion
- Sit down to eat. (This may sound funny to some of you, but I know there are other standers out there.)
- Take a few deep breaths to relax and calm the body before eating.
- Don’t forget to chew your food well.
- If you are excessively wound up when sitting down to eat (which can sometimes happen because of the environment or even the company), focus your mind on a healing word, phrase, or sound of your choosing before taking a bite. (My word of the year is resilience)
- Try invoking some attitude of passivity where distressing thoughts at mealtime are acknowledged, but not engaged.
These last two pointers are components of the relaxation response and have been used successfully in high-stress medical situations. It may take time to learn this new skill, but if it’ll help my food get where it needs to go, I’m in!
[I can’t help but note that there’s the Catch 22 of this whole relationship between stress and digestion ~ the one where when you feel stressed, don’t feel those butterflies at all, and all you can think about are those french fries! But I’ll leave that connection for another time.]
Upcoming Class Details!
Revitalize: A TrulyFood Winter Cleanse
Yes, it’s that time of year!
Time for your TrulyFood Cleanse.
Teleclass THIS Saturday, February 15th.
Group Cleanse Dates:
February 17th through 23rd
Get ready to focus on restoring your adrenals and kidneys and nourishing your body for the season.
Register now to secure your spot and revitalize.
Even if you think you already know HOW to do a cleanse, the TrulyFood Cleanses promise to deliver a difference. Plus it always helps to have hand-holding, support and accountability right at your fingertips.
Click here to learn more.
Holistic Nutrition Lab’s Functional Nutrition 101
February 21st, 2013 9am PT / 12pm ET
Tap into how to use some of the guiding principles of Functional Medicine to captivate and enroll health coaching clients – while giving you the top tools to help them.
In this free seminar, you’ll discover:
- How to feel like you know enough in that very first client session.
- What to ask that will help to inform the next-steps in your bio-individualized nutritional plan.
- What you need to know in order to take your nutrition training (and business) to the next level.
EXPERIENCE A FREE TRAINING SERIES WITH ANDREA NAKAYAMA TO HELP YOU
Begin practicing functionally today!
MORE TO EXPLORE
You Might Also Like
Crohn’s Through a Functional Lens
Crohn’s Disease is classified as autoimmune. As you know, autoimmunity is a condition in which the body produces an immune response against its own tissue constituents. Before we talk more about Crohn’s, let’s put autoimmunity into a bit more context so you and I can both grasp how profoundly this is impacting not just our […]Read More
Functional Nutrition in Practice
In a recent discussion with some Full Body Systems graduates, I asked them to describe what nutrition means to them. Some answers identified the bioindividual approach to care that I teach in Full Body Systems—to go slow and meet patients where they are with their needs for dietary change. And some others discussed nutrients directly—like […]Read More
The Chemistry of Coffee
Although caffeine is found in over 100 plants worldwide, its effects are most potent in coffee. This potency stems from coffee’s high concentration of two other stimulants–theophylline and theobromine. Like caffeine, these two other stimulants are classified as alkaloid compounds that naturally occur in both plants and animals. Coffee is primarily consumed for its mood […]Read More
How to Discuss Essential Fats
When it comes to nutrition, we know that one size does not fit all. Your keto diet may wreak havoc on your partner’s body, and their vegan diet may lead to depletions for their sister. It’s just the truth about nutrition… different bodies have different needs for myriad reasons. But what about food itself? Are […]Read More