When under stress, the body has difficulty processing food, which leads to excess gas formation. This is why, after a busy day and eating foods that provoke inflammation, you may notice an increase in waist size in the evening.
But it is possible to calm the body by resorting to proper nutrition and other available methods, says Dasha Orlova, a physician, healthy movement and facial gymnastics coach.
Nutrition rituals
Regular nutrition signals the body about stability, reducing anxiety levels. Ben Greenfield in his book “Biohacking Unlimited” advises supplementing this with a daily contrast shower. However, it is best to start your morning with a glass of warm water.
Why shouldn't you drink coffee?
Coffee only creates a temporary surge of energy, using resources on credit, and also stimulates the production of cortisol in the morning. Therefore, it is better to refuse it.
What to replace coffee with?
If you have problems with stool, and bowel movements occur only after a cup of coffee, you can replace it with a glass of heated mineral water.
How to warm it up?
Pour mineral water into a glass, release the gas slightly, place the glass in a container of hot water for a couple of minutes. This will improve digestion, activate the parasympathetic nervous system and help cleanse the intestines. Drinking mineral water helps improve peristalsis and normalize stool.
Full breakfast
It is necessary regardless of a person’s chronotype – “night owl” or “lark”. This is a health issue. People who skip breakfast often overeat in the evening. In a healthy body, the appetite awakens from 7:00 to 9:00, in accordance with the activity of the small intestine.
Breakfast should include: fiber; healthy fats; quality protein. You can add your favorite foods – oriental medicine allows small gastronomic pleasures until 11:00.
But! “Sweet treats” do not include commercial sweets such as cookies, candy or cakes. This does not apply to healthy eating. Products containing confectionery fat and sugar increase cortisol levels, blood sugar, and contribute to the development of insulin resistance, prediabetes, diabetes, abdominal obesity and fatty liver.
What to eat for breakfast?
Ideal – two toasts with filling: fish, pates, herbs, avocado, eggs – everything that provides a feeling of fullness. It is important not to overeat, as excess food is harmful at any time of the day. A balanced breakfast provides a long-lasting feeling of satiety and peace of mind, and healthy fats help restore the nervous system.
Eating according to circadian rhythms
The diet must be synchronized with the biological rhythms of the body. Comparing Western medicine and the knowledge of the East, one can find many coincidences: Western science only confirms ancient practices.
Eating according to circadian rhythms includes breakfast, lunch and dinner. Dinner should be early. Dinner time: for asthenics – until 19:00; for normo- and hypersthenics – preferably before 18:00.
Breathing practices
One of the simplest and most accessible methods is to use breathing exercises. It is necessary to practice calm, even breathing, which stimulates the diaphragm and activates the vagus nerve – the main nerve of the parasympathetic system, a source of inner peace and protection from stress.
