All of us do experience some severe digestive symptoms that upset our stomachs like heartburn, gas, constipation, diarrhea or nausea. If we experience these symptoms frequently it makes our lives a heck. So we do need some tips to improve the digestive system effectively. Certain lifestyle changes along with a healthy diet can surely help in improving the digestive system.
Eat healthy foods, avoid junk foods that are rich in refined carbs, food additives, and saturated fats. Food additives like salt, chemicals, and glucose cause inflammatory reactions within the body. Tran’s fats which are included in junk foods can cause negative effects over the heart along with the digestive system of the body leading to inflammatory bowel disease or ulcerative colitis. Ice-creams and other desserts have artificial sweeteners which increase your chance to suffer from digestive issues. Artificial additives in food have a harmful impact on gut bacteria. When these gut bacteria are imbalanced they can cause irritable bowel syndrome, Crohn’s disease, and ulcerative colitis. Try eating whole-foods or foods rich in proteins which aid in improving the digestive system.
Hydration is essential for your mental as well as physical health. A low intake of water increases your chance to suffer from constipation. It is advised to consume 8-10 glasses of water each day which prevents you from constipation. However, if you are living in hot climates, your water intake should be further increased according to your needs. Other than the water, you can consume herbal teas or non-caffeinated beverages to meet your required fluid intake. Eat healthy fruits and vegetables like zucchini, cucumber, celery, melons, tomatoes, strawberries and others which helps in meeting the fluid intake.
Stressful situations can cause improper digestion. Stress can lead to constipation, stomach ulcers, inflammatory bowel disease, and ulcerative colitis. Stress hormones can affect your digestion, it diverts energy and blood to different parts of the body rather than the digestive system during fight-or-flight mode. Your brain and digestive system are interlinked, so if your brain is severely affected, it affects your digestive system as well. Try managing stress, indulge in relaxation techniques and perform meditation which aids in improving the digestive system. Yoga, acupuncture and cognitive behavioral therapy can also help in improving the mindset along with the digestive system.
Digestion starts from the oral cavity. Chew food properly so that your food is churned into small pieces and is easily broken down by the enzymes of the digestive system. Poor chewing results in less absorption of nutrients. Proper chewing increases the production saliva and serves as a perfect fluid for digestion. Proper chewing of food with lots of salivae prevents you from heartburn or indigestion. Try eating slowly and gradually as eating too quickly can lead to indigestion, gas or bloating. Mindful eating aids in improving your digestive system.
Exercise regularly as it helps in improving the digestive system. Exercise allows your food to travel quickly to the digestive system. Daily exercise aids in improving constipation, indigestion and reduces the severity of inflammatory bowel diseases like ulcerative colitis or Chron’s disease. Exercise offers an anti-inflammatory effect to the body where it decreases the formation of inflammatory compounds in the body leading to improper digestion.
Follow these simple ways and consult your healthcare professional if you suffer from severe symptoms of improper digestion.