Living in a 21st century is not an easy task for our mental and physical health. We are working diligently very often in stressful environments, are always in a hurry and surrounded with lots of temptation to eat unhealthy food. This kind of routine is a direct danger to your digestive health.
We are what we eat and drink.
So nearly everyone experienced symptoms like upset stomach, gas, constipation, heartburn, nausea, or diarrhea. When such symptoms occur constantly it’s a kind of alarm from your body that it needs to be healed. Fortunately with the diet and the lifestyle you will heal it very soon.
Here are some tips to improve your digestive health naturally.
- Keep chewing
Chewing is often underestimated but it plays a crucially important role for the proper digestion. Chew 20-30 times before swallowing. Avoid watching TV and using your phone while eating, focus on your meal and only.
- Eat Fiber
There are Soluble and Insoluble Fibers. Soluble Fiber dissolves in water, and includes plant pectin and gums. Insoluble fiber doesn’t dissolve in water. Soluble Fibers can be found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble Fiber attracts the water and turns the material into gel during digestion. Insoluble Fiber can be found in wheat bran, vegetables, and whole grains. Insoluble Fiber adds bulk to the stool and helps food pass faster through the stomach and intestines.
- Drink Water
Water is the source of life and energy. It’s the most powerful way to improve your health and gut microbiome. Adding plenty of water to your diet will improve the state of digestion by dissolving fats and soluble fiber. It makes food to pass through your intestines more easily.
- Skip bad habits
Smoking, drinking alcohol, using lots of caffeine will have a bad impact on your digestive health, reducing constipation. You will probably have problems like stomach ulcers and heartburn. Smoking increases the chance of gastrointestinal cancers. Alcohol interferes with acid secretion, nutrient absorption and stomach muscles.
Running, walks, lifting weights or yoga will help to keep your body energized. Exercise increases your blood flow and engages muscles in the GI tract which helps food to move through your digestive system.
- Reduce stress
Your brain and digestive system are connected. When you feel anxiety or stress, your brain loses control over the digestive system. Try workout, stress relieving exercises, sleep more and use relaxation techniques that work the best for your body and mind.
Trillions of bacteria, viruses and fungi live inside or on our body. Our task is to keep a balanced relationship with them. Rich ecosystem helps us to keep our gut microbiome in good condition. Being in good health will reduce the chances of serious illness and will increase the life quality. Take care of yourself and be attentive to what you eat and drink.