Dr. Kelly Simms ND, CNS

Naturopathic Doctor and Nutritionist, Fertility Course, Natural Women's Health, Preconception and Fertility

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in Blog· Digestive Health

7 Tips for Better Digestion

Whether digestive issues are a primary area of concern of yours or not, it is one of the most important functions our body performs each day! I have outlined some simple and easy tips for improved digestion that everyone can experiment with!

  1. Time out! Take time to slow down and enjoy your meals. Indigestion can result from rushed or inattentive eating. There’s often a lag between when we start to eat and when your body’s digestive juices start flowing. Often, we are finished with a meal before the body has had proper time to prepare for food. Retrain your eating timeframe by sitting at a table (without distractions), concentrate on your meal and the amount of time spent chewing. BONUS: use a timer to train your body to enjoy a meal over a longer timeframe.
  2. Become a detective. Keep a food and symptom journal to determine if there are any trends in the food you eat and the way your body feels digesting that food. Subtle shifts in gas, bloating, or regularity may be a clue that a food is not right for you.
  3. Fruit alone. Some people benefit from eating fruit between meals, rather than with a meal. Try to eat fruit alone with a protein (nut, nut butter) as a snack or dessert. Avoid fruit at heavier meals as it can be a culprit when it comes to symptoms like bloating or indigestion.
  4. Drink more water (but not with meals).  I recommend at least 64 oz/day or half your body weight in ounces, whichever is greater. Keep a bottle on your desk (preferably glass) and fill up regularly! Drink the majority of water in the morning, between meals, or with exercise. Avoid large amounts of water with your meal–take just enough to feel comfortable and lubricated when swallowing. BONUS: keeping a bottle on your desk forces you to get up to refill and urinate. Regular time-outs keep you focused and energized!
  5. Abdominal self massage. A nice way to relax at the end of the day (or whenever you have digestive discomfort) is to give yourself a massage! Start in the lower right area of your abdomen and press, following up, across to the left under your ribs and down on the left. This pattern follows your colon and can stimulate movement of the intestines. Also, clockwise circular motions starting at the umbilicus working outward can also be nice.
  6. Eat earlier. Make sure your last meal of the day is at least 3 hours before bedtime. Nighttime is when our bodies cleanse and move the bowels. Wake up more rested when there is not a heavy meal being digested all night long.
  7. Tummy teas! Several types of tea can assist with digestive function: fennel, ginger, peppermint, and chamomile– to name a few! Try using tea after a meal, between meals, or before bed to enhance digestion. One of my favorite brands, Traditional Medicinals, makes a host of digestive-centric teas that are tasty, too!

Read more about how I can help with digestive repair! 

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Are you dreaming of sunshine and warmer months? Sp Are you dreaming of sunshine and warmer months? Spring is a good time to clean out the clutter and make way for summer!

Here are some of the top things that I do seasonally to get ready for spring and summer:
🌻 Make sure I am stocked with non-toxic SPF for face and body. I check the expiration dates and throw away any expired sunscreens. Check out the EWG’s guide to sunscreen which rates the top non-toxic brands and products.
🌻 Check on my supplies of natural allergy support supplements. I love to take nettles, quercetin, and vitamin C when the spring blooms start to help manage itchy eyes and runny nose.
🌻 Think seasonally with produce, opting for fresh berries, more salads, lots of fresh green smoothies, and an overall lighter take on eating. 

How do you modify your wellness routines seasonally? Let me know what you’ll be doing this spring in the comments below.
Your body is talking and will tell you what you ne Your body is talking and will tell you what you need to know. You just need to learn to listen. 💙
Was this helpful? Drop a like and follow for more information on conception and planning.
Do you struggle with an underactive thyroid? 🤔 Do you struggle with an underactive thyroid? 🤔 By making a few habit changes, you can support your thyroid.

Here are a few things that support thyroid hormone production:

🏋️‍♀️ Exercising regularly. It doesn’t need to be anything crazy! Just a few moderate workouts per week that increase your heart rate can make a big difference.
😴 Creating a consistent routine for eating meals, going to sleep, and waking up. Having a regular meal and sleep schedule can reduce stress levels, increase mental sharpness, improve emotional well-being, and increase energy levels.
🧀 Consuming foods high in minerals like magnesium, zinc, and iodine. Nuts, seeds, and seafood all contain these nutrients.
🧘‍♀️ Prioritizing restorative activities that reduce stress - this can be meditation, catching up with friends, or journaling. Restoration looks different for everyone!

The other thing to know is that hormones communicate, so when I work with someone who has hypothyroid, we also address adrenal and sex hormones as well. It’s all interconnected!

Let’s figure out what your hormone picture looks like and address the whole you.
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