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Simple Habits for Healing the Gut-Brain Connection

Updated: Aug 21, 2019

Restore digestive balance with mindful practice.

1. Eat slowly, Eat mindfully. This is a tough one! Try to eat distraction free- no phone, no TV, no computer. It takes a few minutes for the brain to get the ‘message’ that the stomach is satisfied.

2. Find pleasure in meals. Enjoy the company you are with, create mealtime rituals, and be thankful for the nourishment.

3. Chew your food. Try to chew each mouthful 25 to 50 times. Increased mastication and saliva releases epithelial growth factor, which aids in healing and repair of digestive lining.

4. Choose beautiful, attractive foods. Attempt to appeal to all the senses with nutritious food.

Basket of Beautiful Fruit and Phytonutrients

5. Mix it up! Enjoy a variety of fruits, vegetables, protein-rich foods, healthy oils and fats.

6. Breathe. Take a few deep breaths before eating to tap into the parasympathetic “gut- brain”

7. Get a Water Filter. Eliminate sources of toxins in as many ways as possible, and municipal water is a big one. Try a reverse osmosis, water purifier, or portable carbon filter. We use a Berkey filter in our clinic.

8. Wash your food. Thoroughly wash all fruits and vegetables and peel any that are not going to be cooked- especially those members of the dirty dozen!

9. Reflect. Take time to notice how you feel after you eat. Pay attention to gastrointestinal signs and symptoms, but also psychological symptoms like mood changes or brain fog. Staying in tune with how your nutrition affects your body can clue you in on any dysfunction that is progressing (And catch it early!). Talk to a functional medicine doctor about anything that is consistently showing up- we can guide you back to feeling well.


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Dr. Mitchell Rasmussen - Doctor of Chiro
Kate Daugherty - Nutritionist - Function
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