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PRAVIN KARNAVAT
(Nutrition Enthusiast)
The underlying principle of any food habit is eating healthy and digesting quickly. Here are 5 healthy diet tips that focus on accelerating digestion.
(Reading time ~3 mins)
Your sporting performance depends on part skill training and part discipline. Discipline is required in various aspects like sleeping, thinking, eating and attitude. Food habits play a vital role to make you a winner. The underlying principle of any food habit is eating healthy and digesting quickly. Food degenerates once it is cut, heated or mixed with other ingredients like water. Nutrients are either absorbed or converted into lesser useful and even toxic compounds. The faster any food is digested, the lesser time there is for toxic generation. And the more nutrients are absorbed.
Here are 5 healthy diet tips that focus on accelerating digestion.
Never marry fruits with meals. Eat them on an empty stomach, at least 30 mins before any meal. Fruits mainly provide nutrients (vitamins, minerals) and roughage. Nutrients help in proper organ functioning, help energy release while roughage is necessary for proper bowel movement. Fruits take not more than 30 minutes to digest, while other complex foods may take two or more hours. If eaten after a meal, their digestion is delayed and their nutrient value reduces.
Follow this simple rule to reduce toxicity and improve energy release.
That is, eat and drink slowly, in a relaxed state and chew thoroughly. Digestion starts in your mouth. The smaller bites you take and longer you chew, lesser is the time taken by your intestines to breakdown the food. This eases digestion. Besides, studies confirm that you consume fewer calories if you eat at a slow, natural pace. And mindful eating – paying attention to what you eat, is a great stress buster too.
Eat slowly to reduce over eating, stress and improve digestion.
Heavier, fewer meals destabilize your blood sugar and insulin levels. Large food portions cause glucose levels rise quickly. Your pancreas releases insulin to move that glucose into your cells for use. But the faster glucose levels rise, the more likely it is that your pancreas will produce too much insulin, causing low blood sugar (hypoglycemia). Your brain is tricked into thinking you need more glucose and you start to feel hungry, often with a craving for sugar. You can avoid this by eating small frequent meals. Long gaps between meals are the prime reason for acidity too. And acidity is the most common disorder – a slow poison that interferes with all body functions. Resolve acidity to alleviate joint pain, gas formation, and a host of other problems.
The digestive system works best between sunrise to sunset. And it needs to sleep too – hence eat early and absolutely don’t over eat at night. The digestive acids released in your stomach reach the esophagus when you lie down to sleep, causing uneasiness, heartburn and acidity. So avoid eating just before going to bed. Having dinner 3 hours before sleeping helps you to digest the food well in time so that digestion and sleep do not interfere. Improved food assimilation helps you feel light and avoid bloating while better sleep improves reaction times, energy release and mental alertness.
Avoid extremely hot or cold food. Cold foods (especially liquids) effect a sudden dip in stomach temperature, makes your blood slightly thicker and affects circulation. It also interferes with your digestion as the body has to reheat. Delay in digestion causes food decay and toxic generation. Lukewarm water becomes part of your blood without any interference, and should be used. Avoid drinking water with your meal too as it dilutes the digestive juices and causes delay in digestion.
– Virginia Woolf
Do you have any food habit questions? Leave a comment below.
And watch this space for more on healthy eating.
PRAVIN KARNAVAT
ABOUT THE AUTHOR:
Pravin Karnavat has keen interest in dietology, naturopathy. He is also the Chairman at Pinnacle Infraheights Pvt Ltd, a construction firm.
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