1. Aroma: Digestion begins when you first start smelling your meal as it is being prepared. The aromas stimulate bile production of digestive enzymes in anticipation of eating. Taking time to relax and prepare the meal, and taking a nibble now and then, are excellent ways to begin the digestive process.

2. Chewing: The physical act of chewing breaks down our food into tiny particles, making it much easier for the stomach and intestines to do their work. Also, there is an enzyme present in saliva that begins the digestion of carbohydrates. The more efficient our chewing is, the easier time the colon will have eliminating the waste material. In 5 B.C. Hippocrates said, "Drink your food and chew your liquid." He was right!

3. Dietary Fiber: Whole foods, such as fresh vegetables, whole grains, fruits and legumes, are rich in nutrients and dietary fiber. The diet should be composed primarily of a large variety of whole foods.

4. Flavors: Incorporate sour and bitter foods into your diet. We are a "sweets and salt-craving" nation. Various tastes produce various actions in the body. The bitter taste stimulates bile production of bile in the liver, which is an integral part of proper digestion and elimination. The sour taste gently stimulates bile production and salivation. We need all the tastes to maintain an efficient digestive system.

5. Relax when you can: Digestion is an energy-consuming process. If yon get too busy too soon after a meal, energy is diverted away from your digestive system. This interferes with proper digestion and is one of the reasons why constipation and digestive upsets are so common in America.

6. Exercise: Daily exercise ensures that abdominal muscles and tissue remain toned and well-functioning. Exercise need not be strenuous. Walking, swimming and hiking are among the healthiest exercises. When constipated, add abdominal massage and leg raises to your daily exercise program.

7. Answer the call of nature: If you do not, then the impulse your body gives you when you need to go gets weaker and weaker. This causes more waste matter to build up in the colon, which distends the tissue and weakens the impulse mechanism even further. When you' ve got to go - GO!

8. Hike your feet up: The position that most toilets put us in is unnatural for an efficient bowel movement. It cramps the colon, making passage of waste material difficult. Squatting is our natural position. The easiest way to mimic this is to pull the bathroom waste paper basket in front of us and put our feet on it (it is usually 12-1 5 inches high), hiking our knees up to our chest. This allows the colon to extend freely.