All you need to know about “How to Improve Digestion”
13-10-2017 | Posted By: Rajni Joshi | 6504 View(s)
You’ll have to give honest answers today! Are you troubled with Bloating, nausea, constipation, diarrhoea or heartburn in your everyday life? Oh no! Not again! Don’t just shy away from these questions! Most of you are so scared of these issues that you don’t even want to talk about them. But why? You’re not alone; there are many like you! Now stop avoiding having conversations on these topics and search for a solution! All these are digestive problems, and there’s nothing to hide.
These problems have become very common nowadays, and you all know the reasons, don’t you? Come on; you know right, do you remember the last time you put something healthy in your mouth? Not only unhealthy eating but there are many other factors such as disturbed eating pattern, unhealthy lifestyle, and inappropriate diet or poor nutrition which are not at all good for your digestive system. Okay, these are the things you already know, but what you can do is, gather more and more information on how to improve digestion so that you can do something to improve it.
Your complete health can suffer if your digestive system is off. You may also experience digestive disorders like Irritable Bowel Syndrome, constipation, heartburn, gas, or diarrhoea and you can even have certain food allergies, exhaustion and weight gain. Are you experiencing any of these symptoms and you feel it’s completely fine? Sorry, but you are completely wrong here! If you don’t do anything to get rid of these problems, these symptoms can manifest into some chronic health conditions. Scared? This time, you should be!
The first step would be to start discussing your digestive disorders as people rarely seek advice on such common problems and it’s where they go wrong! Every little problem can lead to a chronic one! What you can do is, visit a doctor to seek medical help in such cases and you don’t have to feel embarrassed about it! There’s nothing like that. So, chill and speak up if you experience any such problem. For those wondering how to improve digestion, keep reading as your solutions are here!
How to Improve Digestion?
1. Mindful Eating
Begin by paying attention to what you eat and how you eat. Avoid distractions like smartphones or television during meals.
Chew your food thoroughly. The process of digestion starts in the mouth, and proper chewing aids in breaking down food into smaller, more digestible particles.
2.Include Fiber-Rich Foods
Fiber is crucial for a healthy digestive system. It adds bulk to the stool and helps prevent constipation.
Include a variety of fruits, vegetables, whole grains, and legumes in your diet to ensure an ample supply of dietary fiber.
3. Manage Stress
Chronic stress can negatively impact digestion. Practice stress-reducing techniques such as deep breathing, meditation, or yoga.
Create a calming environment during meals to optimize the digestive process.
4.Avoid Overeating
Portion control is essential for optimal digestion. Overeating can overwhelm the digestive system, leading to discomfort and indigestion.
Eat smaller, more frequent meals throughout the day to support your body’s natural digestive rhythm.
5. Identify Food Sensitivities
Pay attention to how your body reacts to different foods. Keep a food journal to identify potential triggers for digestive discomfort.
If you suspect specific food sensitivities, consider eliminating them from your diet and gradually reintroducing them to observe the effects.
6.Limit Processed and High-Fat Foods
Processed and high-fat foods can slow down digestion and contribute to indigestion.
Opt for whole, unprocessed foods and choose healthy fats, such as those found in avocados, nuts, and olive oil.
7. Chew The Food Properly
For those who eat half of their chapati roll at home and step out with half holding in their hands, you’ll have to leave this habit right away! We know you have to reach your office on time, or maybe you are getting late for your 8’o clock morning lecture, but you can cut short half of your getting-ready-time and invest it into eating breakfast. Healthy digestion begins in the mouth, and when you don’t give proper time to your breakfast or any other meal, you don’t chew it properly! Your digestive system can be your BFF if you chew your food well as it eases the work required from your BFF(digestive system). So, let’s start thinking about our digestive system and explore all possible ways on how to improve digestion ?
Make sure you chew the food you eat thoroughly before swallowing it to improve your digestion. Doing so is essential as the food breaks down into smaller particles, which is the first step in digestion. The more you chew the food, the better it will break down, which will ultimately improve the digestion process.
What happens is, when the food particles are smaller, they easily travel down the oesophagus. When you chew your food, saliva is released from glands of the mouth and begins the chemical digestion of the food before it reaches the stomach. We often take the chewing step lightly, but you should seriously think about it once as it’s the first and critical step in the digestion process.
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8. Welcome Probiotics To your Life
If you want to know, ‘How to Improve Digestion?’; then Probiotics is your answer. These “good” or “beneficial” bacteria have been shown to improve gut health, and they are easily available in the market. You can get some today!
These bugs are microscopic which live in the human intestines where they produce short-chain fatty acids and vitamins that nurture other beneficial bacteria. Don’t get confused with the word bacteria, not all are bad, as we mentioned in the very first line, these are the “good” bacteria, and they are nonpathogenic or non-disease causing so, you don’t have to worry. Probiotics and Fermented Foods:
Not only this, but they directly contribute to a healthy gut flora which is the community of bacteria in your gut. These bacteria break down the foods you eat and thus aiding in digestion, help prevent infection and also reduce chronic inflammation. You can also consume fermented drinks or foods regularly to boost beneficial gut bacteria and improve digestion. These are just amazing and an excellent source of probiotics and enzymes. You can add some probiotics to your life to make a difference in your digestion process.
9. How to Improve Digestion ? Well you need to Make Some Changes in Your Eating Habits
What, how and when you eat has a large impact on your digestive system. So if you want to know more on how to improve digestion then time for you to read on. You can improve your digestion dramatically if you make a few healthy changes in your eating habits. Make sure you eat in a relaxed environment where you can just focus on eating and nothing else. So, turn off your TV for just half an hour so that you can fully concentrate on the food.
Do not forget to put your phone on flight mode to avoid other distractions, if you know what I mean! Did you know your brain and digestive tract are interconnected? And this is why you should avoid eating when you are upset or are in a bad mood. So, these feelings can have a harmful effect on your digestive system. So, make sure you don’t eat the next time you fight with anyone!
10. Stay Hydrated
We all know water is essential for digestion and we need it to digest solid food and absorb nutrients properly. Many people who frequently complain about digestive disorders are extremely dehydrated. If that’s the case with you, then do not forget to increase your water intake. Many people even forget to drink water sometimes, if it’s a problem with you, just fix an alarm or reminder that reminds you that it’s the time to drink some water.
Don’t laugh; many people do it! The entire body’s performance can be affected without water which can lead to dehydration and decreased blood pressure which can further result in constipation. Herbal tea is an amazing way to hydrate your body. Fennel, ginger, fenugreek, and peppermint are also known for their digestive supporting effects. Consider sipping on warm water or herbal teas, especially after meals, to aid in the digestive process.
11. Poop the Right Way
No, we aren’t kidding, but it can help. You won’t believe, but your posture while you are in loo may be causing more problem. Research shows that squatting to use the bathroom is very effective and more natural. Not only this, but it also helps avoid common digestive issues and even bigger ones. What you can do is, just adopt a more natural squatting position instead of the relaxing sitting position. We won’t recommend that for pregnant ladies or if you have balance issues or any such problem.
12.Exercise
You need to move more if you want to improve your digestion and it’s one of the easiest answers to your “how to improve digestion” question! We know exercise certainly aids proper digestion and is important on many levels. The modern lifestyle where we keep sitting all day is affecting our digestion process.
13. Wear Loose Clothes
Looking for more Handy Tips on how to improve digestion -Well If you eat a meal in a tight shirt or dress, it will cause the stomach to compress and will give way to a possible heartburn. Therefore, it is best to wear loose clothes while eating, or clothes that don’t cling and allow you to breathe easily.
14. Avoid Lying down after a Meal
When we eat at home, we tend to hit the bed after a heavy dinner or lunch, and that is by far the worst thing you can do for your body. If you want to avoid bloating or cramps, then walk around for a bit after a meal. Stay active physically for at least an hour before you crash hard on your bed.
You really can’t blame anyone else for your poor digestive system as you are the one who is not doing justice to it! Physical inactivity can make normal digestion more difficult. It’s not late yet, you can still walk a few miles at a relatively comfortable pace every day! Waling is an excellent aid to digestion! If you missed reading our article on the benefits of walking, do not forget to read in now!
So, now you know the answer to ‘How to improve digestion?’ So, follow these tips to improve your digestion process and bid farewell to digestive problems. Reading and grasping the information wouldn’t be doing anything until and unless you practice them. Start thinking about your digestive system and wait to see what it does in return. Good changes are good for us! Keep making the good changes and keep reading about the good changes! Stay tuned for more such informative articles, till then stay healthy and stay happy.
