Your digestive system is busy all day, every day. If your digestion is not healthy, your entire body can be affected. Many things affect your gut health. Here are 15 simple habits you can incorporate into your life for better digestion and overall good health.
Why is your digestive system so important?
Your gastrointestinal tract (GI tract) includes your entire digestive system. Each part of this system works together to break down food into small nutrients such as protein, fat, carbohydrates, vitamins, minerals, and water that are absorbed into your blood systems and sent to your cells for use in growth repair and energy. The National Institute of Health reports that approximately 60 to 70 million Americans suffer from digestive diseases.
What affects your digestion?
- Your body builds
- Your genes
- How do you deal with stress
- Your family
- What you eat
Habits for better digestion
Try adopting these ten healthy eating habits to improve your discomfort.
1 – Routine feeding program
Life gets busy. In the midst of your hustle and bustle, it is important to maintain a consistent feeding schedule to aid digestion. If you don’t eat consistently, it can make your stomach work too hard, making you bloated and have indigestion. At least every 3 to 4 hours, eating regular meals adjusts your body’s internal clock, so your digestive system works regularly.
2 – Eat a healthy diet
In 1826, Anthelme Brillat-Savarin first wrote, “Tell me what you eat and I’ll tell you what you are.” Years later, Ludwig Andreas Feuerbach expanded on this thought and said: “Man is what he eats.” But it wasn’t until the 1930s that the phrase most people are familiar with came into use when nutritionist Victor Lindlahr wrote, “You are what you eat.” It’s no secret that eating a healthy diet is essential for good digestion.
Including lots of vegetables and fruits, whole grains, nuts, and seeds give you the best overall health. What you eat can harm or aid your digestion and affect how you feel. Stay away from processed foods, fatty foods, and refined grains and sugars. These are low in fiber and contribute to bloating, gas, and constipation.
3 – Exercise
How to eat healthy, exercise affects gut health. Exercise helps increase the important microbes in your digestive system. When you exercise, your core temperature rises, slowing down blood flow to your intestines. This improves gut microbes. The researchers also believe there could be a link between good gut microbes and good mental health. One study found that people battling depression had lower levels of certain gut bacteria. Exercise could be the key to a healthier gut and a healthier mind.
4 – Eat smaller meals
When you eat a large meal, you overload your digestive system. At first, your blood sugar rises, but then it drops rapidly during digestion. You will have less energy and you will feel confused. Eating smaller meals can stop this and allow your body to function more efficiently throughout the day. In addition to having more energy and feeling better mentally, smaller meals help keep fatty acids in the blood stable.
5 – Eat frequent meals
You have probably been told your whole life not to snack between meals. Still, nutritionists are finding that people who graze when it comes to eating are healthier than people who eat the three most traditional meals a day. Eating less fat and more whole-grain carbohydrates, as well as lots of fruits and vegetables, is the key to better digestive health.
They also found that people who graze have more vitamins and minerals in their body, as well as less body fat. Of course, you don’t need to give up family dinners. Just make sure you don’t overeat during these meals if you’ve been grazing all day.
6 – get enough sleep
Did you know that getting enough sleep helps you have better digestion? There is a connection between gut microbes and good sleep. Your intestine has a large number of microorganisms such as viruses, bacteria, fungi, and protozoa. The more diverse these organisms are, the better for your overall gut health. Sleep improves gut health because when you’re in deep REM sleep, your brain is busy. “taking out the trash,” so to speak, allowing your brain and intestines to communicate.
7 – eat more fiber
Another healthy habit to aid digestion includes eating lots of fiber. If you don’t eat fiber on a daily basis, you can end up with chronic gas and bloating and not feel your best. Try to eat at least 20 to 30 grams of fiber a day to avoid constipation.
Spread your fiber throughout the day in small amounts. Try small portions to avoid discomfort.
Here is a short list of rich sources of fiber that you can include in your daily diet:
- Whole grains: Oatmeal, whole wheat pasta, or brown rice are excellent sources of whole grains.
- Beans: Black beans, lentils, and pinto beans are examples of foods high in protein and fiber.
- Nuts and seeds: walnuts, peanuts, almonds, pistachios, and sunflower seeds
- Popcorn: Air-popped popcorn drizzled with olive oil and a pinch of sea salt is the healthiest.
- Berries – Strawberries, raspberries, and blueberries are powerful antioxidants and are high in fiber. Include them in your smoothies, in your pastries or eat them fresh as a snack.
- Cereals – Look for cereals with at least 5 grams or more of fiber.
- Crispy vegetables: Carrots, broccoli, asparagus, lettuce, celery, green beans, and cauliflower are rich in fiber. Avoid eating these vegetables because if you eat too many at once, they can cause bloating, gas, and belching.
8 – Control your stress
Stress negatively affects your gut. When your body feels stressed, it slows down digestion causing indigestion or nausea and even diarrhea. When under stress, you may be tempted to eat poorly and eat comforting sugary processed foods instead of healthy whole foods. Yoga, running, swimming, and walking are helpful exercises to reduce stress.
Some people turn to their faith to find relief from stress-related life circumstances. If you are constantly under stress, it can affect your entire body, making you prone to certain conditions or diseases. Seek the help of a counselor, your pastor, or a friend who knows how to listen. Having someone to talk to can help you feel like you are not alone.
9 – Probiotics do your gut great good
Probiotics they are small bacteria and yeasts that live naturally in your gut. These healthy bacteria and other organisms maintain the proper balance of the intestinal flora for good digestion. Probiotics fight bad bacteria in the gut.
For the past decade, over-the-counter probiotics have been encouraged to help your gut. But a recent 2020 study found that taking a large number of probiotic bacteria in the form of supplements, probiotic drinks, and yogurts may not be as healthy. Additionally, researchers are not entirely convinced that probiotic supplements can tolerate stomach acids and bile. In general, researchers are beginning to have doubts about the efficacy of taking supplemental probiotics. In the end, the best way to keep the probiotics in your gut healthy is to eat a healthy diet with a variety of whole grains, fresh produce, and lean meats.
10 – Drink water
Because you lose water throughout the day due to regular breathing, sweating, and digestion, it is important to drink plenty of water. Water is naturally the best option to replenish body fluids. Depending on his age, activity level, and time of year, he needs different amounts of water. recommendations They suggest that men drink 3.7 liters of fluids a day, while women should drink 2.7 liters of fluids a day. Some of your fluids will come from your food, but much of your fluid intake should come from water. Drink water throughout the day. Also, drinking water with meals helps digestion. Just make sure you don’t drink too much water during meals as it can cause bloating.
Two common digestive problems
Digestive problems are a common problem for many Americans. This is due to genetics and environmental conditions, but many digestive problems are due to poor lifestyle choices, such as poor diet and lack of exercise. Whatever the cause, there are a growing number of digestive problems, many of which doctors are unsure of the cause. These are two of the most common digestive problems.
1 – Gastroesophageal reflux disease (GERD)
According to the Cleveland Clinic, GERD It occurs when acid from your stomach builds up in your esophagus or throat. This causes pain and indigestion.
2 – irritable bowel syndrome (IBS)
IBS is a condition with many symptoms, such as constipation or diarrhea, gas, stomach pain, and flatulence.
Your busy digestive system works hard to digest your food. You can practice these habits for better digestion and good gut health. Whether you choose to eat frequent small meals, exercise, eat a healthy diet, and manage your stress, all of these things will benefit your gut, resulting in better digestion overall.