Eat healthy and in silence

Did you know the important role our gut health plays in our overall well-being and especially our mental health? Have you ever eaten in silence?

Maybe you have heard the phrase “the gut is our second brain“? Well according to science, this is completely true. With increasing knowledge around the term “microbiome”, research shows that what and how we eat, doesn’t only impact our weight and physical appearance but it also affects our mood and mental well-being. In this article, I wanted to summarise the basic concepts I learnt from different sources, with the only hope to wake your awareness and interest for this important topic. You find the main references at the end.

What are microbes and microbiomes?
Dr Will Bulsiewicz explains it like this: Our entire body is covered by microorganisms (short version: microbes), that are not visible to the eye. Their main spot is deep inside in our large intestine and they englobe bacteria as well as fungi, parasites and viruses. The first time we are exposed to them, is when we are born and “enter the real world”, where everything that’s alive (plants, insects etc.) is completely covered in them. The term microbiomes refers to the collective community of microbes that inhabit a particular environment: For example our gut microbiome is made out of 38 trillion microbes, they are all within the gastrointestinal tract. While our genetic code can be very similar from one human to another (eg. between siblings), our microbiome can be completely different, although the mother’s microbiome, diet and metabolism has an important influence on the prenatal development of the child, how Dr. Nazareth Castellanos explains in her book. Usually we share similar microbiomes with the people we share the same nutrition with, eg. the people we live together with. As microbes train our immune system and communicate with the central nervous system through the gut-brain connection, they influence both our blood sugar, mood, energy levels, metabolism, digestion, as well as cognition, memory, ability to focus. That’s why disruptions to the microbiome have been associated with various diseases and health conditions, including mental health issues.

How easy is it to change our microbiomes?
Everything we eat or drink (as well as any medicine we take), has an effect on our microbiome within 24 hours, this refers to both the healthy and not so healthy meals and drinks. Alcohol for example destroys our microbes. So there is a very easy way to change and improve our microbiome through our nutrition. As our microbes replicate themselves, the more high quality nutrition we “feed them”, the higher amount of healthy microbes we will have in our body, and the healthier our gut microbiome. “The science is clear: The way to lift the microbes up, is by eating a variety of plants.” says Dr Will Bulsiewicz. He also explains that our gut is “forgiving” and regenerates quickly, after a day of unhealthy food for example, as long as we go back to providing it with high quality nutrition. Another important thing all experts mention is that through the gut-brain axis, it also works the “other way around”: Emotions and stress affect our microbiomes eg. some people get nervous about public speaking and even get nausea or diarrea. Trauma, feeling lonely, too much stress are only a few examples that can lead to digestive and gut-related issues. So yes, trauma- and psychotherapy and very importantly – more than ever in the world we live in – true, human connection and sharing moments with others have a positive effect on our microbiomes.

What is a healthy nutrition?
A healthy nutrition is a fiber-rich diet containing at least 30 different plants per week between fruits, vegetables, wholegrain, seeds, nuts and legumes. If you hear this for the first time, make a list of the plants you currently eat and try to slowly add new ones, step by step. Another healthy source are fermented foods: “Fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso can significantly improve your gut health and decrease inflammatory proteins. (…) And yes, fermented foods are more effective than probiotic pills.” explains the dietitian Kylie Ivanir on her Instagram profile, which is highly informative!
For the ones interested in fermentation: This is a metabolic process where you take a basic ingredient eg. cabbage and add a salt water solution. The microbes transform the food into sauerkraut, they multiply and the food is naturally high in probiotics. Eating this kind of food releases new chemicals that have a beneficial effect on our body and the metabolic byproduct is called postbiotics, which include and increase the very healthy and anti-inflammatory short-chain fatty acids (SCFAs).
To sum up the main tips from the experts, focus on

  • fresh products instead of processed food;
  • a variety of fruits, vegetables, wholegrain, seeds, nuts and legumes;
  • limiting the intakes of sugar & alcohol;
  • enough breaks between one meal and the next, especially over night;
  • hydrating yourself by drinking enough water;
  • “watching” your stool, as it shows our vital signs and gut health (podcast recommendation below);
  • eating only when you really feel hungry and what your body needs, which brings us to the next topic:

Mindful eating: Have you ever eaten in silence?
Just like any other mindfulness practice, the term “mindful eating” means to be completely present and both select and enjoy your meal with full attention. It means to slow down and engage all senses: What do I feel like eating? How much hunger do I have? What does my body need right now? As mindfulness also means no judgement, the idea is to observe and not criticise any food choice. Once you have selected your meal, try to take a moment to observe it, smell the aroma, listen to any sound you hear. Once you start eating, savor the flavor and texture, touch the food, listen to the sound of chewing and swallowing, observe how you feel in this process of eating. How does it feel?
From my personal experience: During my yoga teacher training in India, we had to eat our lunch in silence every day during almost 1 month. We were allowed to talk during breakfast and dinner and throughout the day but lunch time was a shared meal, where we could look at each other, smile, make any gestures, but not talk. Of course there was also no radio, TV, we didn’t use our phones so there was really no distraction. It was very new for me but an amazing experience as I selected my meals and the quantity a lot more carefully, and during the meal I became aware of flavors and sensations I had never noticed before. I still enjoy a few silent meals every week, especially without any electronic devices, and I really hope you try it for yourself.

Sources & references of interest:

Founder Little healthy habits ~ Mental balance & Wellbeing ~ Workshops for you and your team ~ Yogi ~ Globetrotter ~ Sales Leader & Advisor ~ Passionate about bringing mental balance to fast-paced organizations.

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