There are many common tips everyone hears that improve digestion. Switching to all organic food is an obvious one. Or perhaps increasing the dreaded “F” word (fiber). These are all wonderful ideas. In fact, Chinese Medicine would definitely encourage an organic diet and a healthy amount of fiber. Traditional Chinese Medicine has a much different approach to digestion as the physiology within its practice is very different. Below are 7 tips with a brief explanation of why these can improve digestive health.
1. Avoid cold and raw foods- In Chinese Medicine, the nature (theoretical temperature) of the food is very important. If the food is considered in the cold category it taxes the Spleen/Stomach (two major organs of digestion in Chinese Medicine) complex. With this in mind, it is better to steam veggies overeating them raw.
2. Introduce congee into your diet- Congee is a rice porridge that is made with a 1 cup rice to approximately 5 cup water ratio. It is considered neutral and sweet and therefore nourishing to the Spleen. Congee recipes can be specifically constructed by your local Acupuncturist.
3. Adequate exercise: Exercise such as Tai Qi or Yoga can have a very positive impact on your digestive health. For example, in Yoga, there are many postures that help gently compress and relax the intestines to improve the Spleen/Stomach complex. Two to three classes per week can make a very significant impact.
4. Breathe: We all lead very busy lives and all too often forget to take time just to breathe. Digestion relies heavily on the sympathetic nervous system. This occurs best when you are relaxed. So take 10 minutes!
5. Switch to tea- Coffee has a good amount of antioxidants but can lead to dampness especially with added sugar and milk. Switching to a variety of teas can be highly beneficial. For example, both black and green tea contain L-Theanine, which can be great for decreasing stress. Lowering stress helps keep your parasympathetic nervous system in check, allowing for better digestion.
6. Eat a variety- Not only does eating the same thing get boring but, it can lead to poor digestion. Try to create colorful plates and switch things up. Eating a variety of food provides different nutrients keeping your whole body better nourished!
7. Cut back on the dairy and wheat- in Chinese Medicine balance is everything. It is not uncommon for a large staple in North American diets to be wheat and dairy. Too much wheat and dairy can lead to a weak Spleen and cause dampness within the body. With dampness, people will have a more bogged down feeling amongst many other things. Also with a weak Spleen and dampness one will not be functioning optimally leaving the immune system weakened and open to a variety of undesirables.
Introducing these 7 easy tips into day to day diets is easy, not too restricting, and manageable to create permanent healthy life changes. If you have any questions or comments please feel free to leave them below.
Thanks!
Adrian Hillyer, LAc, LMP
Pins & Needles Acupuncture LLC
Sources: Yoga and Ayurveda (David Frawley), Book of Jook (Bob Flaws),