Cephalic Stage: The Key to Your Optimal Digestion

Digestion is the process where the food is broken down and nutrients are absorbed into the bloodstream. Complete digestion of food takes anywhere from 24 to 72 hours and depends on several factors such as the type of food and prevalence of digestive problems. Overall digestion consists of several phases. First, it begins with getting food into the mouth. After entering the stomach, the food is mixed with stomach acid. After entering the small intestine, food residues are exposed to digestive juices, bile and enzymes from the pancreas and liver. In most cases, food moves through the stomach and small intestine within 6 to 8 hours. It then passes into the large intestine(colon). However, digestion process can vary based on many factors.It is a common belief that digestion takes place only in the stomach. In fact, digestion has three distinct stages:

1. Oral Stage Chewing is the first and a very critical stage of digestion, where the food gets broken down and becomes easier to digest. An enzyme called amylase found in saliva acts to break down carbohydrates in food. Breaking down the down with enzymes is called chemical digestion. It divides food into the very small pieces like even to the molecules. However, a mechanical digestion is needed for that to happen and mechanical digestion is where you literally cut the food into the small pieces in your mouth!
2. Stomach Stage In the stomach, the enzyme pepsin helps break down proteins as they become more available for absorption in the body. Also, many bacteria and viruses found in food are killed by stomach acid.
3. Intestinal Stage Nutrients and liquids extracted from food digested pass through the walls of the small intestine. They’re absorbed into the bloodstream and are distributed to various parts of the body that they repair and build. The last absorption of water happens in the colon.

There is a whole another stage of digestion which we usually oversee. It is called the Cephalic Stage and it actually comes even before your body encounters with the food. So it’s like a pre-digestion stage, it’s also called the early digestion.Our body is conditioned to eat. So when you see food, or smell something that you know is tasty, your body sends signals for you to eat. Those signals may include increased saliva, rumbling in your stomach or similar that indicates increased appetite. In cephalic stage, your body reacts to the sensory inputs like the smell, sight or even the idea of fod.All these mean that there is an increase in your hormones and enzymes that set your body in a state to receive and digest food optimally. When you already produce more saliva, stomach acid or bile enzymes you can digest the food better and extract nutrients more quickly. That’s why it’s so important to not the skip the positive effect of this preparation. Let’s check out together how to activate and use Cephalic Stage for your digestive system to work optimally.

Tips to Activate the Cephalic Stage

Start improving your digestive health with these simple steps to activate early digestion.

Know the real hunger

Come to the table with an appetite. Hunger (feeling in your stomach) is a sign that your previous meal has been completely digested. It is ideal to wait for this to happen before eating again to avoid adding new food to your stomach while digestion continues.However, don’t wait until you’re too hungry. It’s okay to feel hungry, but don’t let it come to the point of extreme hunger. If you skip meals, you may get so eager to get something in your stomach that your priority is to fill the void rather than enjoy the meal. This would derange the balance of hunger hormones like gherelin and leptin. So your body cannot produce enough chemicals that would digest the food effectively.

Appreciate your food

Before you start eating, allow yourself to be aware of every detail about your food. First, focus on sensory inputs like the colors on your plate, the smell, the sight of it. Wait for a minute or two to think about everything and everyone that brought your food to your table. Think about how the food came to your table: how it was grown, who handled it, how it got to the shop where you bought it. Bring all your senses to the food, color, texture, aroma, and even its sounds. Quietly express your gratitude for the opportunity to enjoy delicious food and the friends to enjoy the food with.

Be aware of your cravings

We all crave certain foods sometimes. You may want salty foods or sweets when you are feeling blue, tired, or stressed. Often when we are bored, we need to eat to give us something to do. These kinds of desires arise from our emotions. While sometimes it’s okay to have these desires, it’s often better to address why we feel this emotion and find other ways to resolve it. Sometimes our cravings are the way our bodies tell us that we need a particular nutrient. Maybe you’re craving bananas because your body needs some potassium or avocados because your body wants protein and iron. Healthy cravings make us realize why we eat.

Eating only while eating

This means focusing on your food and avoiding multitasking while eating. That’s right: TV, tablets, books, and smartphones are far away. Mindfulness increases your connection with your food, resulting in deeper after-meal satisfaction and less digestive discomfort.

Stress management

Stress can slow down digestion and contribute to symptoms such as heartburn, cramping, and bloating. Try meditation, deep breathing exercises and yoga to reduce your stress levels. Even taking a few simple deep breaths before eating helps. It is also important to get enough sleep each night to reduce stress and help digestion.

Try mindful eating

Awareness defines a state of mind. It involves being holistically conscious of the moment and focusing on it. Mindfulness has its origins in Buddhist traditions and is the first step of well-being.Applying the concept of mindfulness to eating means being able to focus on what you eat, enjoy the experience and be aware of the importance of adding good nutrition to your body to improve your overall health.The current fast-paced environment attracts people with an abundance of healthy and unhealthy food choices. Eating has often become a quick, mindless act. This can cause issues as it takes your brain up to 20 minutes to realize that you are full. If you eat too fast, you might not let enough time for your digestive tract to signal your brain to feel satiated. This is why eating fast is commonly followed by overeating. By eating mindfully, you focus on your food and slow down, making eating an intention rather than an impulse. Moreover, by increasing your awareness of physical hunger and fullness cues, you can distinguish between emotional and real, physical hunger.