Gastrointestinal (GI) health is fundamental to overall wellness. The GI tract, also known as the “gut,” allows us to draw nourishment from our food and eliminate toxins. A variety of medications claim to promote intestinal health, but I prefer my own eight-step natural approach, which is both inexpensive and easy to follow.

Add one new step each day. If you’re like most people, your GI tract will be healthier within two weeks.

My advice…

1. Avoid foods that cause indigestion.
   Indigestion is your body’s way of telling you that a certain food is not readily digestible.
   Instead of trying to make food digestible by taking drugs, choose foods that you can easily digest, such as fish, brown rice and steamed vegetables.
2. Shortly after awakening in the morning, drink an eight-ounce glass of room-temperature water. This “wakes up” the GI tract, preparing you for both digestion and elimination. Repeat this step five to 10 minutes before each meal. Avoid iced beverages, including water, with meals and 15 minutes before and afterwards. Some research suggests that cold beverages decrease the secretion of digestive enzymes.
3. Squeeze fresh lemon or sprinkle vinegar on your food. For most people, one-half teaspoon of lemon or vinegar per meal fights indigestion by increasing stomach acidity and improving the digestion of fats.
4. Take a 15-minute walk after meals. Doing so will improve your digestion and elimination.
   If you can’t do this after every meal, do so following the largest meal of the day.
5. Practice simple home hydrotherapy. this practice increases blood flow to your intestines, which helps them function properly.
   • WHAT TO DO: Finish your daily shower or bath with a 30-second spray of cool or cold water to your entire abdomen. Towel-dry with brisk strokes immediately after cool water spray.
   • CAUTION: If you have a history of stroke, check with your doctor before trying hydrotherapy.
6. Drink chamomile or peppermint tea after dinner. These herbs soothe the lining of the stomach and intestines. Add one tea bag or two teaspoons of loose herb to 250ml of water.
7. Use foot reflexology to relieve intestinal pain. Massaging reflexology points on the feet is thought to help increase blood flow to and improve the function of corresponding organs or body parts.

   • WHAT TO DO: Whenever you have Gl discomfort, firmly massage (for five to seven minutes) with your thumb and forefinger the outside portion of the middle one-third of the soles of the feet. According to reflexologists, this area corresponds to the colon. Your strokes should move toward the heel.
8. Never eat when you are stressed. Our bodies are not designed to simultaneously manage both stress and digestion. Studies show that just a few moments of relaxation, such as deep breathing or prayer, before a meal will improve the digestive process.

Marshmallow Root for Heartburn

When acid from the stomach backs up into the esophagus, the result is often heartburn (a burning pain behind the breastbone).

Best herbal treatment: Marshmallow root. It coats and soothes the esophageal lining.
How to use: Make an infusion by adding one heaping teaspoon of powdered marshmallow root to a cup of cold water and letting it sit at room temperature for 12 hours.

Drink the entire mixture when heartburn occurs. If you get heartburn more than three times a week, drink one infusion in the morning and another at bedtime until the heartburn eases. If you make more than one cup in advance, you can refrigerate the unused portion for 24 hours.

Important: Do not use hot water. It will provide only about one-fourth of the soothing mucilage (lubricating substance) of a cold-water infusion.

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