Digestive problems like constipation, the diarrhea, and heartburn and stomach cramps are quite common and generally not serious consequences. However, everyone would want to limit digest easily, or prevent, these diseases occur frequently and turn into something more dangerous to health.
The good news is it’s easy to improve digestion and get a good digestive health. Proper digestion is about making simple changes in lifestyle and eating (better nutritional / dietary knowledge).
The reason is that the health of your digestive system depends on the food you eat (or do not eat), how you lead your life, and your level of physical activity.
1) Pay attention to what you eat
The digestive system needs to be healthy for your body can easily digest food and absorb nutrients effectively. Poor diet and poor eating habits, such as eating too fast or skip meals (which disrupts the metabolism), can contribute to digestive disorders. A daily diet made of processed foods and high in fat; for example, submit your digestive system a lot of stress, because your digestive system will need to work overtime to crush these foods. Poor nutrition installs a bad digestive system, which may void the small intestine’s ability to absorb nutrients from food. An unhealthy digestion system also causes:
The reduction of secretions (e.g., secretion of digestive enzymes and bile). This decrease is explained by the glands or damage to the intestinal mucosa, reducing the tolerance of fat, Malnutrition
All these problems lead to poor digestive health.
2) Develop good eating habits for your gut To keep the good health of your digestive system, try these tips, which will improve the digestion:
- Eating smaller, more frequent meals (e.g. four to five small meals rather than two or three large meals a day).But make sure that these small meals do not increase your total caloric intake for the day.
- Fill up on fiber-rich foods like:
- Fruit (such as pears, apples, papayas, etc.).
- Vegetables (e.g., broccoli, green leafy vegetables, leeks, etc.)
- Legumes (beans, peas, lentils, etc.)
- Whole grains (multigrain breads, cereals, brown rice, etc.).
- Consume more fish, at least three to five times per week.
- Choose lean meat (low fat, skinless) chicken, turkey, lean beef cuts.
- Reduce your intake of fatty and fried foods.
- Consume probiotics e.g. cultured milk (see also our point at end of article).
- Drink at least two liters of water per day and decrease the consumption of caffeine, alcohol and sugar-rich drinks like sodas (read also our article “How to lose the habit of drinking sodas?
3) Understand the importance of lifestyle and level of physical activity
Healthy living and getting enough exercise are essential for good digestive health and your overall well-being. This is how you can your digestive system to work properly:
- Reduce stress
Excessive stress can divert blood flow to your digestive system.The digestive system responds well to routine. Fix the schedules of tasks to your digestion can help you feel more in control. If you suffer from irritable bowel syndrome (IBS), stress can also stimulate spasms in your colon. See also our 10 tips to lose weight without stress
- Maintain good body mass index (BMI)
Obese or overweight face an increased risk of gastro esophageal reflux disease (GERD) and cancer. Cardiovascular exercises (colloquially called cardio exercises) help to strengthen the abdominal muscles and reduce the sluggishness by stimulating the muscles bowel to push digestive contents through your digestive system.
Smoking affects the entire body, including the digestive system.It lowers the pressure at the junction between the stomach and esophagus, resulting in reflux of gastric acid into the esophagus can cause heartburn and other diseases. Smoking also aggravates peptic ulcers and inflammatory bowel disease. Smoking is associated with an increased risk for many cancers.
- Limit consumption of alcohol, caffeine and sugary drinks
These drinks can all affect your digestion and cause problems such as heartburn and constipation.They can aggravate conditions such as irritable bowel syndrome. The alcohols can cause inflammation of the stomach lining or linings of the esophagus, as well as symptoms of heartburn. Caffeine can cause the stomach acid flowing in reverse direction (reflux) and trigger heartburn. Also read our article “The calorie cocktails do not make a happy hour”.
What do you think of these tips to improve digestion, easier to digest?