WAYS TO IMPROVE DIGESTION PROCESS
Your digestive system is working nonstop to fuel every cell in
your body and efficiently remove the waste. Neglecting your digestive system
can have adverse effects that influence every part of your life. Your diet and
other lifestyle choices greatly impact your digestive health and are often
areas where small changes can have a big impact.
Here are some ways that lifestyle choices can improve your
digestive health.
1. Eat fruits and vegetables
Vegetables and fruits contain healthy nutrients and fiber to
support your digestive system and overall health. Antioxidants in fruits and
vegetables have cancer-fighting properties, and fiber lowers your risk of
constipation.
Good choices are: a variety of fruits and
vegetables in every color
2. Fiber
Helps
To get the 20-35 grams of fiber your body needs each day,
choose plant foods like cherries, grapes, crunchy bell peppers, beans, whole
grains, and nuts. These help with digestion and constipation and are also good
for your heart and blood sugar. Because they fill you up, you’ll eat less,
which also helps if you’re watching your weight.
3. Choose whole grains and nuts
Whole grains still have the dietary fiber, iron, antioxidants, and
other healthy nutrients lost when grains are refined to make processed foods
like white flour, white bread, crackers, and pastries. Fiber lowers your risk
of constipation, and some whole grains support your good gut bacteria.
Good choices are: brown rice, oatmeal,
popcorn, whole wheat products, barley
4. Limit red and processed meats
Processed meats usually have an unhealthy amount of sodium, fat,
and nitrates linked to colon cancer. Red meat has been linked with cancer,
heart disease, and digestive issues.
Good choices are: chicken, fish, legumes, and
limiting red meat to 2-3 servings per week
5.
Chew Gum to Tame Heartburn
Chewing
tells your body to make saliva, which balances the acid tied to the problem.
Peppermint or spearmint can irritate, so pick another flavor. Skip this remedy
if it causes you to swallow air, which can make you belch and feel bloated.
6. Limit added sugars
Too much sugar can upset the balance of good bacteria and cause
inflammation. Added sugars are found in many products, especially baked goods,
ice cream, and desserts. They are also added to many processed foods, even when
you wouldn’t expect it – like pasta sauces, salad dressings, and soups.
Good choices are: fruits for a sweet treat,
unprocessed whole foods
7. Cook healthier
Healthy eating isn’t only about your food choices, it’s also about
how you prepare them. Fried and grilled foods are tasty treats but have a
downside. Fried foods have unhealthy fats, while high-temperature grilling can
create carcinogens (cancer-causing chemicals).
Good choices are: steaming, stewing, poaching,
braising, boiling, or microwaving
8. Eat foods with probiotics
Probiotics are healthy bacteria that keep bad bacteria in check
and nourish your gut for healthy digestion.
Good choices are: yogurt, kimchee, raw apple
cider vinegar, garlic, onion, and sauerkraut
9. Stay Hydrated
If you get constipated, you may not be drinking enough. Drinking
water helps prevent constipation and supports healthy bowel function. How much
water you need per day depends on many factors like your size, activity level,
and health. In general, adults need 4-6 cups of water per day.
Good choices are: water, green tea, black
coffee, fat-free milk, fresh-squeezed juice
10. Exercise Regularly
Regular exercise helps food move through your digestive system
faster, reducing the risk of nausea, bloating, constipation. Regular exercise
can also improve the symptoms of constipation and inflammatory bowel disease.
Good choices are: taking a walk after meals or
30 minutes of moderate to vigorous exercise daily
11. A Few Pounds Make a
Difference
If you lose even a little extra weight, especially around
your belly, it can ease the discomfort of heartburn, gas, and belching. Your
doctor can help you make a smart diet and exercise plan to reach your weight
loss goal.
12. Maintain a Healthy Weight
Maintaining a healthy weight reduces your chances of developing
GERD, gallstones, some digestive cancers, and more. Following suggestions for a
healthy diet and regular exercise can help you maintain a healthy weight.
Good choices are: healthy weight loss if
needed, healthy food, regular exercise
13. Get Moving to Beat
Bloating
Exercise
may help with most minor digestive problems, from bloating to constipation.
Physical activity helps your body’s digestive system move things along and let
go of waste. It also curbs stress, which can trigger many digestive problems.
14. Don’t smoke
You know smoking is bad for your lungs, but you might be surprised
to find that it’s also bad for your digestive system. Smoking has been found to
significantly increase your risk of developing acid reflux, and quitting has
been shown to improve symptoms. Research has also found a link between smoking
and stomach ulcers and an increased need for surgery for gastrointestinal
cancers and ulcerative colitis.
Good choices are: talk to your doctor about
help for quitting, or visit Smokefree.gov for information and help
15. Get enough sleep
Lack of sleep affects every body system, including the digestive
system. Sleep deprivation may lead to inflammation in the bowel, which can
cause gastrointestinal symptoms.
Good choice is: aim for 7-9 hours of good
quality sleep per night
16.
Stress, Ulcer, and Constipation
Ever have an upset stomach due to nerves? Your brain and
digestive system are connected. Stress can worsen problems like IBS and ulcers.
Make it a priority to be active, get enough sleep, meditate, and relax.
17. Reduce stress
Long-term stress negatively affects your overall health and is
linked to diarrhea, constipation, IBS, and ulcers. Managing your stress through
stress management techniques can benefit your digestion.
Good choices are: yoga, meditation, breathing
exercises, exercise, therapy
Everybody experiences digestive problems at some point. They can
be uncomfortable, difficult to talk about, and disruptive to your day-to-day
activities. While many intestinal problems can be improved by making certain
lifestyle changes, some require a visit to a doctor for a diagnosis and
treatment plan.
If you have digestive issues that are not corrected with lifestyle
changes or are getting worse, it’s time to see a doctor.
0 Comments
If you have any concern do let me know.