Lunch

Try your best to eat slow and mindfully instead of just inhaling your food (I know as a nurse this is rarely possible but do the best you can to slow down while eating). 

Minimize distractions. 

Try to drink water between meals instead of chugging water with your meal.

Wait 30 to 60 min after you eat to drink caffeine. 

Try to avoid any high levels of caffeine like coffee and energy 

drinks within 6-8 hours of bedtime. 

If you struggle with indigestion and bloating after a meal try taking a short walk after your eat, doing some breathing exercises, or try these natural remedies: 

• ginger (candies, drinks, or tea)

• peppermint (essential oil drops or tea)

• digestive bitters (tincture drops in selter water or tea) 

• arae de-bloat supplement

• probiotic supplement daily