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Feeling Bloated?

Maybe it is partly in your head.


Have you ever noticed when you feel nervous or stressed an upset tummy usually arises?


The connection between the gut and the brain is very real and complex. The gut microbiome is closely linked to the emotional centers of the brain, where roughly 95% of the serotonin and 50% of the dopamine ("feel good" neurotransmitters) in your body are made and kept.


So this does mean that digestive issues can commonly be treated with better eating habits and self-care.


Eating Habits


- Hot water 20 mins before food in the morning (add some lemon & ginger)

- Hydrate and food before caffeine!

- Eating slower and sitting down rather than 'eating on the go'

- Drinking water before and after eating NOT during

- Reducing inflammatory foods inc. refined flour, refined sugars, and alcohol

- Keeping a food diary - becoming aware of how your body feels after certain foods

- Not leaving huge gaps between meals once you have started your eating window



Self-Care Habits


The Vagus nerve is a long nerve originating in the brain stem, extending through the neck and into the chest and abdomen. Which controls involuntary bodily functions (HR, Breathing & Digestion).

This nerve has two parts:

Afferent nerves - info from gut to brain

Efferent nerves - info from brain to intestines

These help to control digestion by allowing the breakdown of food.


Basically, stimulating this nerve regularly can assist in better digestion, some techniques include meditation, diaphragmatic breathing, yoga, and cold water exposure.


Book references/recommendation: Gut Feelings by Dr Will Cole


*Disclaimer*

If you are experiencing any concerning symtoms please speak to your gp as we are not qualified medical professionals, this is purely research.






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