1. Healthy Suggestions Chew your food. This is an important start to the breakdown of the food and signals the body to produce digestive juices Avoid drinking fluids during meals (unless eating dehydrated foods). Drink between meals, either 30 minutes before or 2 hours after food. This will prevent diluting stomach secretions and enzymes, which could impair breakdown of food. Furthermore this dilution may trick the stomach to empty more quickly than normal without proper churning leading to potential digestive symptoms For every cup of coffee drink 2 cups water, plus consider adding natural electrolytes due to the diuretic effect of caffeine

2. If taking supplements/medication with meals - take just enough water to swallow Use food combining principles - no starchy carbs with protein or fats Try to avoid emotional eating as digestion can become disabled when upset Avoid eating when in a hurry. Sit down to eat and enjoy your food Eat lightly before bed as digestion slows Digestive capabilities including digestive enzyme production and HCL production decrease as we age. Including some raw and fermented foods with each meal will provide natural enzymes that will help you digest your foods, while populating your gut with beneficial bacteria. Warmer foods generally stimulate digestion and may be more suited for colder climates Eat whole foods. Avoid empty foods, processed foods and foods containing artificial ingredients, sweeteners and fillers. This includes 90% of what you find in the aisles of most supermarkets. Include EFA's (omega 3 and 6) in your diet which enhance joint lubrication, mobility, brain function, and support cellular function. Examples are flax, nuts/seeds, chia, salmon, oily fish Try a candida cleansing diet- vegetables, some fruits (berries), high quality protein with each meal, herbs for seasoning (oregano, dill, Thyme, etc), garlic, onions, scallions, horseradish

3. Try to exercise for 30 minutes 3-5x week combining cardiovascular and weight bearing exercise 440-2980 Island Hwy N, Nanaimo, BC, V9T 5V4, Canada Email: info@optimizenutrition.ca Toll-free: 1 250 751 8866 Website: https://www.optimizenutrition.ca/ *THANK-YOU*