Tag: IBS

constipation, crohn's disease, digestive disorders, IBS, Miami holistic health coach, Miami psychologist, mindful eating,

Why you are NOT just what you eat . . .

“You are what you eat.” It’s an old adage in many cultures throughout the world. However, it should really be you are what your body does with what you eat. Many people experience digestive problems because of what and HOW they eat. One of the simplest things you can do to increase your health is to slow down and appreciate the food that you are eating.

Digestion actually begins in your mind and then proceeds to your mouth, where contact with your teeth and digestive enzymes in saliva break down your food. The cephalic (i.e., literally from the head) phase of digestion accounts for nearly 30% of your gastric acid secretions, which further cleaves your food into easily digestible parts. The mere sight, smells, sounds and anticipation of the food that you eat triggers this response.

If you’re like most people, however, you rush through the whole eating experience, barely acknowledging what you’re putting into your mouth and eat mindlessly. You eat while distracted—working, reading, talking and watching television—and swallow your food practically whole without conscious awareness. If you’re like the average person, you chew each bite only eight times. With all of these external pressures and distractions, it’s no wonder that as many as 70 million Americans experience a digestive problem like IBS, Crohn’s disease, GERD, constipation, or abdominal pain.

Fortunately, there are a few simple steps that you can take to improve your digestion and restore your well-being. Experiment with the following guidelines when you eat and notice how you feel afterward.

Give Yourself Plenty of Time. Before you begin to eat your meal, give thanks and express appreciation for the abundance in your life. By expressing gratitude, you also develop patience and self-control. Work your way up to 20 minutes to complete your meal. Slowing down promotes a state of relaxation and will greatly enhance your digestion.
Chew Your Food Thoroughly. Begin by chewing each bite of food 20 times. As you chew, savor the food and enjoy the different tastes in your mouth. By chewing more, you enhance your body’s assimilation and absorption of food. The smaller food particles also prevent unwanted microbes from fermenting the food that can lead to gas, bloating and indigestion.
Practice Mindful Eating: Notice the colors, shapes, and smells of the food. As you chew, notice the sounds of the food and the chomping of your teeth the chewing produces. Notice the feel and texture of the food. Notice the taste. Be aware of the moment and intention to swallow the food. Be aware of the expansion and contraction of your chest/abdomen as you breath and chew your food.
Create A Sacred Space. Set the intention of nourishing your body, mind and soul each time that you eat rather than simple “grabbing a quick bite.” Play some relaxing music and/or use your best dishware. Light a soft candle. Turn your T.V. off. Imagine that you are serving your meal to a welcomed guest. Any distraction like the sound of your phone, email notification from your laptop or smart phone can wait.

As you begin to practice eating this way, you may experience discomfort from the silence or the thoughts that are racing through your mind. Take the opportunity instead to know yourself and practice patience, compassion and kindness. Doing so will not only improve your health and well-being, but may also lead you to discover new aspects of yourself that were previously hidden by all the distractions.

To your health and success,

Dr. Sandoval

To learn more about how working with a psychologist, holistic health coach and personal trainer can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a consultation.

Why less is more with your body . . .

In Psychology and Wellness

If you’re like many people who are trying to lose weight or improve your health, you may think that you have to follow a restrictive diet and exercise to burn the excess calories. While this approach may work for some people in the short term, the reality is that most people who diet end up gaining all the weight that they have lost within 5 years.

crohn's disease, digestive disorders, IBS, Miami holistic health coach, Miami psychologist, mindful eating, parasympathetic nervous system, sympathetic nervous system,

Why you may be sorely deficient in this essential nutrient.

In Psychology and Wellness

You may think of food as a source of vitamins, minerals, and macro nutrients like protein, fat, and the dreaded word carbohydrates. You may also view food as a reason to celebrate, spend time with your loved ones, or as reward for a job well done. While all these facts are a part of food and why you eat, there is much more to your eating experience that has everything to do with your health.

If you are like many people who struggle with a digestive disorder (e.g., IBS, ulcerative colitis, GERD, crohn’s disease), it very likely that you are severely deficient in one essential nutrient – vitamin A. I am not referring to the fat soluble vitamin that you find in many healthy foods (e.g., carrots, leafy greens, sweet potatoes, liver), but to how it is that you eat. I’m talking about eating mindfully with Awareness.

Simply slowing down, consciously paying attention and savoring your food instead of eating while distracted (e.g., lunch at your desk, watching T.V., using your smart phone), while breathing deeply and relaxing when you eat will help you to activate your parasympathetic nervous system.

When you trigger your parasympathetic nervous system, a cascade of many important and restorative functions in your digestion begin to work optimally. Your parasympathetic nervous system stimulates the production of hydrochloric acid (HCL) in your stomach, digestive enzymes from your pancreas, and the release of bile from your gall bladder. Simply relaxing and taking your time when you eat (i.e., 20 to 30 minutes) will enhance the absorption of the vitamins, minerals and phytochemicals from your food in the micro villi of your small intestine.

Eating in a hurry while you multitask conversely activates your sympathetic nervous system and inhibits this digestive cascade. It will also stimulates the release of the glucose that is stored in your liver and muscle tissue and may lead to the excess production of cortisol. So the next time that you eat, set an intention to honor your food, appreciate how your food was produced and learn to slow down. Your body will thank you many times for this simple gesture.

To your health,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.

The information, published and/or made available through the www.drjosesandoval.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention. Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.