When recently complaining to a friend about minor health inconveniences such as headaches and bloating, she very quickly and confidently raved about her naturopath, who also happened to be a local.
I managed to score the last appointment for the year with the naturopath, Samantha Bolitho.
As we were talking, I thought ‘everyone needs this information’, and asked her if she would contribute some new year inspiration for the readers of this column.
Below are her five lesser-known tips to help rebalance digestion beyond hydration, wholefoods and movement — the wholesome backbone of all her holistic advice.
I’m kicking off with this today. Join me.
• Begin the day with your face to the sun and a warm drink in your hand, such as fresh lemon juice in warm water. This helps to set the body’s natural rhythm for the day and stimulate digestion, liver function and bowel movements.
• Return to routine and rhythm: We are creatures of habit. Our body runs on an internal clock called the circadian rhythm, which thrives when we eat at the same time each day.
The circadian rhythm is well-known for its relationship with sleep, but it is also essential for co-ordinating metabolism, glucose control, fat storage, hunger cues and nutrient processing.
It is common to fall into irregular meal times after periods of celebration. However, your body will thank you once your mealtimes return to a routine.
• Ease residual bloating and discomfort in the tummy: If you have been a patient of Samantha’s, then it’s no secret that soothing herbal teas are some of her favourite natural medicine recommendations.
Tea holds a beautiful balance of gentleness and effectiveness when it comes to plant medicine.
To help calm the digestion, relieve trapped wind and ease abdominal discomfort, my first go-to teas are often lemon balm, peppermint, fennel and ginger.
You can brew these using either dried herbal tea or fresh herbs from the garden.
• Bring back bitter foods: After a period of more indulgent, sweet, rich meals we thrive from a reintroduction of bitter flavours.
Try chewing on a bitter green salad leaf or sipping on lemon tea as you prepare your next meal.
By doing this, you can stimulate your naturally occurring digestive enzymes and bile flow in your liver to help your body break down food and avoid that heavy, full, sluggish feeling.
• Give digestion a helping hand: Sauerkraut and kimchi are fermented cabbage dishes best served as a small side to main meals.
During cabbage’s fermentation process, beneficial by-products such as digestive enzymes and beneficial gut bacteria are produced.
This is where the magic happens for digestion. Consuming foods rich in enzymes and beneficial bacteria support digestive function, improve nutrient absorption, reduce bloating, heaviness and overfullness and promote a thriving, diverse microbiome.
For more details, visit samanthabolitho.com, email hello@samanthabolitho.com or follow her on social media.
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