Contribution: Rachna Aryan
A sluggish digestion or bowel, health can negatively affect the health of the whole body, so it is important to keep your digestive system in optimal condition.
However, not often, some simple, yet critically important strategies can significantly improve digestion.
Not sure where to start?
Try to incorporate these techniques into your daily life to optimize digestion and avoid bloating, gas, diarrhea, abdominal pain and nausea.
Establish a regular eating schedule
Try to eat at regular intervals throughout the day to keep your digestive system in top shape.
Aim to eat your food at the same time every day.
Do not leave long gaps between each meal.
The longer the interval between meals, the more likely you are to have a ‘crash’ in your energy, which in turn increases your appetite for sugar as the body craves a rapid burst of energy.
Increase the amount of fiber in your diet
One of the best ways to improve your digestive health is to eat high fiber foods.
Fiber improves optimal digestion and intestinal health, aids in digestion of food, helps to soften feces so that they pass easily and are reduced Cholesterol levels.
When there is a lack of fiber in the diet, the food passes through the digestive tract very slowly, which often leads to irregular bowel movements, constipation and related problems (e.g. Hemorrhoids)
It is recommended to include vegetables, fruits, beans / legumes, and whole grain cereals – these are all great dietary sources of fiber.
Drink plenty of fluids
Drinking plenty of water to stay hydrated can have a positive effect on your digestive health.
The combination of a fibrous diet with a generous dose of water ensures that fiber can travel through the digestive tract without any problems.
When the body has adequate water levels, it helps to lose dehydration which is a major cause of constipation.
Taking warm fluids, especially the first thing in the morning, helps to stimulate bowel movements and production.
Drink herbal tea
Drinking warm herbal tea after your meal is one of the most effective and easily made home remedies.
One of the most delicious and healthy herbal teas, peppermint tea has been shown to relax the muscles of the digestive tract and improve various indigestion symptoms.
Similarly, ginger tea can increase body heat production which can help speed up lazy digestion.
As a general guideline, it is recommended that you wait until the food is properly digested – about thirty minutes after you eat.
Add probiotics to your diet
To help your digestive system work as efficiently as possible, it is important to maintain a proper balance between good bacteria and bad bacteria.
That’s where probiotics come into play. Probiotics help keep the body healthy by counteracting the effects of poor diet, antibiotics and stress.
Eating on a daily basis can help balance the ‘good’ bacteria in the digestive tract and improve digestive function.
To increase the levels of friendly bacteria that live in the gut and help digest food, nutritionists recommend eating a good source of probiotics on a daily basis.
Some fermented foods that contain probiotics naturally include low-fat yogurt, kefir, kambucha, miso, tempeh, surkrot, pickles, kimchi, and some cheese.
Both apples and bananas contain the same number of bacteria that encourage the growth of good bacteria.
Chew enough food
Properly chewed food is the first, and one of the most important step in digestion.
Poor chewing habits compromise the early stages of the digestive system.
It adds strain to your digestive system which makes it a little harder to break large food particles into smaller pieces.
When large particles enter the digestive tract it causes digestive problems such as gas, bloating and constipation.
According to research, food should be chewed about 32 times per mouth.
Staying active is good for your digestive health. Regular exercise speeds up the movement of food through your digestive tract.
However, it is important not to exercise too hard after eating, because exercise temporarily removes blood from the digestive tract so that the muscles eat what they need. This prevents proper digestion.
Because the intestines and the brain are so strongly connected, Stress May cause indigestion.
Researchers have found that the intestines and the brain are closely connected and share many of the same networks of nerve pathways.
Whether it is a single nerve-wracking event or chronic anxiety and stress over time, stress can reduce blood flow and oxygen to the abdomen, delaying emptying of the stomach.
The resulting effects can cause abdominal pain, indigestion, heartburn and nausea, and intestinal bacterial imbalance.
To calm down a stressed digestive system, practice relaxation techniques such as deep breathing exercises on a daily basis.
The latest thought
As you can see, saying goodbye to constipation or lazy digestion is not rocket science.
One of the areas you need to focus on to eliminate poor digestion is a nutritious diet that is eaten carefully and leads an active lifestyle.
And, of course, be sure to eat slowly and drink plenty of water.
With a little less commitment, almost everyone can redefine their relationship with the toilet.
It is highly recommended to take regular sTomach tests to monitor the health of your digestion, especially if you experience frequent unhealthy stomach symptoms.
Book a complete stomach exam today!
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