IMPROVE DIGESTION NATURALLY AT HOME
Digestion issues are probably the most overlooked of all health concerns. Bloating, constipation, diarrhea, gas, heartburn, nausea, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD) are some of the most common types of digestive disorders. Not only are they uncomfortable and disturbing, but they can also be quite embarrassing.
Our digestive system breaks down the food we eat into the nutrients our body needs. Neglecting the health of our digestive system can lead to problems absorbing these essential nutrients. According to the National Institute of Diabetes and Digestive and Kidney Diseases, 60 to 70 million Americans are suffering from digestive disorders.
Everyone sometimes experiences stomach pain, acidity, constipation, diarrhea, or other digestive symptoms. But, when these symptoms occur frequently, it indicates that your digestion is not correct. Even after eating a thoughtful meal, you feel full and bloated for hours afterward, or you need to have a bowel movement immediately, something is wrong with your digestive system and you need help.
Poor lifestyle choices, unhealthy eating habits, and erratic routines are the main reasons that lead to digestion issues. There are many medications and treatments for gastrointestinal disorders, but they can be totally avoided and only apply to severe cases. You can naturally stimulate your digestive system and lead a completely healthy life. All you have to do is give up some unhealthy habits and start focusing on your body.
How To Naturally Improve The Digestive System
Fortunately, specific changes to your diet and lifestyle can dramatically improve your gut health and digestion. The key to a healthy body and a healthy digestive system is making conscious lifestyle choices that can be beneficial in the long run. Listen to your body and pay close attention to what it needs. Here are some tips for improving the digestive system naturally with simple home remedies:
1. Chew Your Food Properly
Let’s start from the beginning. Good digestion begins in the mouth. When you chew your food well, it eases the required work of your digestive system, so your body can concentrate on other tasks instead. We tend to forget about this and pay no attention to the function of the teeth in grinding food. Breaking food down into small pieces helps allow it to move smoothly through the digestive tract.
Chewing food completely, releases enough saliva (it contains digestive enzymes) to start the digestion process. Take small bites and chew your food slowly and steadily. This will allow the production of amylase, which is the digestive enzyme, and will improve digestion. These enzymes also enter the throat and stomach, further improving digestion.
This is why chewing is so important for smooth digestion and absorption of nutrients. Ideally, we should chew each bite about 30 times. The more you chew, the more saliva is secreted. Your saliva is alkaline, thus it will also prevent common problems such as heartburn and indigestion.
2. Sit Down And Eat Your Food
It’s the right way to eat. Always sit down and eat your meal. Do not eat food in a hurry and chew properly. Sitting in a relaxed position facilitates good digestion. Start focusing on each meal. Drop your cell phone, tabs, and other gadgets while eating. Mindful eating strengthens the connection between your mental health and the simple physical act of eating a meal. Eat slowly and pay attention to the color, temperature, texture, and taste of the food.
3. Follow An Eating Pattern
Dietitians and other experts agree that eating breakfast, lunch, dinner, and snacks at the same time each day helps digest your food. When you don’t eat at regular times, it causes your stomach to overwork, which often leads to bloating and indigestion. As soon as you start to eat your food, start with foods that are easy to digest. Slowly move towards complex foods. Also, avoid overeating as this is the main reason for digestive problems.
4. Consume Fermented Foods
Fermented and cultured foods are rich in good bacteria and eating them will help you regenerate your gut flora naturally. Fermentation is actually bacteria and yeasts, which break down sugars into alcohol. This process improves food storage and increases the number of good bacteria, also known as probiotics. Probiotics are living bacteria that have many health benefits, especially for the digestive system. Probiotics have various health benefits, such as improved immunity, better digestion, and weight loss.
Yogurt, kefir, kimchi, sauerkraut, etc. contain beneficial probiotics that nourish the good bacteria in the gut, restoring the balance. The more variety of fermented and cultured foods you can include in your diet, the better. Try eating fermented vegetables, kimchi, or pickles. If you have a severe bowel disorder, take it easy. Allow time for your internal environment to change and your digestive system to get stronger.
5. Include A Lot Of Fiber
You may already know that fiber is good for good digestion. Soluble and insoluble fiber are both beneficial, so you need to consume both on a regular basis. While the former extracts extra water content to prevent constipation, the latter helps add bulk to the stool. Whole grains, wheat bran, and vegetables are rich sources of insoluble fiber, and legumes, seeds, oat bran, and nuts help meet dietary requirements for soluble fiber.
A fiber-rich diet can reduce the risk of acid reflux, ulcers, hemorrhoids, and IBS (irritable bowel syndrome). Also include prebiotics, another type of fiber found in fruits and vegetables, as they feed healthy bacteria in the gut. But remember to drink plenty of water with a high fiber diet to avoid bulky stools and constipation.
6. Manage Stress
Have you had a busy day at work and invariably had an upset stomach? How is this related? Well, stress does not just take its toll on your mind; it can interfere with your digestion. Too much stress has been linked to diarrhea, stomach ulcers, constipation, and IBS. Hormones produced when you have stressed affect digestion. When stressed, the body thinks there is no time to rest or digest, and the blood and energy for digestion are directed away from the digestive system.
Managing stress is of the utmost importance for a healthy gut and good digestion. There are many ways to reduce stress, the first one being to make it your mission to find the types of relaxing activities that are best for you. Certain easy and gentle activities such as meditation, pranayama, yoga, listening to soothing music, walking, and naps may help you to reduce stress levels. Cognitive-behavioral therapy, relaxation techniques, and acupuncture can also help. Get proper rest and let your body relax and unwind every now and then.
7. Eat Your Meal On Time
This is another key to improve digestion. Try to consume your meal at the same time each day. Irregular eating habits are the worst you can do for your gut. Instead of eating 2 or 3 heavy meals, you should start having small meals or portions at regular intervals throughout the day. Follow a regular meal schedule and keep your digestive system in good shape. Eating meals and snacks at set times each day can help with digestion. It is important to
1. Have breakfast one hour after waking up;
2. Eat your last meal at least three hours before bedtime; and
3. Give your stomach enough time (at least 3 to 4 hours) to digest food.
Late-night meals are never a good option. Avoid late-night meals as this could impact your digestive system. Also, try to eat light foods in your dinner as this is an easy way to digest your food!
8. Exercise Regularly To Improve Digestion
Nothing works better than exercise. Regular exercise has many health benefits, including good digestion. Exercise also enhances metabolism and improves blood circulation. Exercises like jogging and cycling are obviously beneficial to the body. They are also good for the digestive system. Regular exercise of any kind assures good digestion and prevents constipation and bloating.
You can even try to breathe deeply and maintain good posture. This will reduce the risk of heartburn. Choose a workout of your choice for a healthy gut and a healthy body. Regular exercise is an ideal way to maintain proper body weight.
9. Avoid Bad Habits
Habits like late-night snacking, smoking, and excessive drinking are bad for your overall health. They are also responsible for the most common digestive problems. Smoking and too much alcohol can increase the risk of acid reflux and stomach ulcers. It can even cause gastrointestinal cancer. Alcohol consumption is not to be outdone.
Being high in acid, alcohol also increases the risk of heartburn. Excessive alcohol consumption can lead to bleeding in the gastrointestinal tract. Lying down immediately after eating late at night can cause indigestion and acidity. So, avoid smoking, limit alcohol intake, and sit upright for at least two hours after eating for gravity to help the food enter the stomach.
10. Drink Water
Water is vital for digestion and for the body. It prevents constipation and other problems related to digestion. Many people with digestive disorders are extremely dehydrated. If this is a problem for you, try increasing your water intake now.
You should have at least 1.5 to 2 liters of water each day. Continue your fluid intake with other options like soups, fresh juices, coconut water, herbal teas, etc. Avoid carbonated and caffeinated drinks as they are overloaded with sugar. Incorporate fruits and vegetables like grapes, strawberries, cucumbers, tomatoes, zucchini, melons, peaches, and grapefruit in your daily diet. They are nutritious, without a doubt; they are also rich in water.
11. Be Kind With Your Liver
You can heal your digestive system by helping your liver to function efficiently. In addition to refraining from drinking alcohol, which is poisonous to your digestive system, try increasing your intake of liver-loving foods such as carrots, beets, and green leafy vegetables and juices (freshly squeezed).
12. Go For Glutamine
Glutamine is an amino acid and one of the most important nutrients you can give your body because it supports the repair and regeneration of your body’s gut lining and also soothes inflammation. You can find glutamine in supplement form and it is also found in foods like meat, fish, eggs, dairy products, beets, beans, spinach, parsley, and fresh vegetable juices.
Soybeans and almonds are high in glutamine and should be eaten regularly. But do not go for the glutamine supplements because most of the supplements contain preservatives and other chemicals that do not help the cause.
13. Best Food Combinations
Remember to carefully combine different types of food so that they don’t stagnate in your stomach. This stagnant food feeds the harmful bacteria in your gut and creates an imbalance. Some basic rules are not to combine proteins, like meat or cheese, with starches and vegetables like rice and potatoes. Instead, eat starchy vegetables and foods with leafy greens and non-starchy vegetables.
Dark chocolate, egg yolks, almond milk, coconut water, lemons, and butter are considered neutral and can be eaten with any food. Make sure you eat fruit on an empty stomach to avoid bloating.
So, the crux of the matter is making healthy choices like eating on time, eating healthy, and exercising regularly. A healthy body and a healthy mind will ensure a happy gut. Take responsibility for your body and say goodbye to stomach problems and problems.
