Preserving a healthy digestive system is crucial to strengthening immunity. When we are talking about overall wellness, the importance of a healthy digestion can’t be kept at the back burner. A healthy digestion happily cuddles your healthy heart, bone health and the health of the rest of your body. My grandmother always stressed on adopting preventive steps to take control of our digestive well-being, which in turned helped our overall health to foster. She yelled at us, if she found all of us ogling at the idiot box while gobbling down our meal. A great many of us at the present time have this habit. My grandmother often retorted ‘’Sweethearts, while engrossed in your favorite soap, will you be able to concentrate on your eating? Shut the television and sit on the dining table instead.’’ I later on realized that we tend to eat our food faster and our digestion takes a beating when we watch television. Make an effort to eat at the table frequently whenever your schedule permits you to do so.
You can eat the premier quality foods found on the earth, but if your digestion is debilitated and you don’t absorb many of the nutrients in your food, you won’t get their full benefits. Your digestive system breaks down the food you eat into these nutrients that your body craves for. If you disregard your digestive health, your body will be a storehouse of grave illnesses.
Here are ten easy steps for you to boost digestion and foster nutrient absorption.
1. Fruits and Veggies are your friends:
Yes, you can count on fruits and vegetables anytime to advance healthy digestion. They’re crammed with vital vitamins, minerals and other nutrients that will do wonders in fostering your digestive health. You can be guaranteed that if you munch on these your colon will be replete with fiber. Your bowel movements will be much easier. Eating fruits and veggies will diminish your chances to invite diseases as cardiovascular illness and some cancers. It is advisable that you take 3-4 servings of fruits and 4-5 servings of veggies. Keep away from unwholesome snacks and include salads with meals. A serving of fruits can cure a sweet tooth, so whenever you have the compulsive urge to gulp down calorie-high sweets, reach out for fruits instead.
2. Include lots of high-fiber in your diet:
Consuming a diet that flourishes on fiber and is rich in whole grains, vegetables, legumes, and fruits will keep your digestive system more than happy. Foods rich in fiber will ensure that they get moving through your digestive tract, making you less expected to get constipated and to prevent divertucolosis. Fiber can help you to enhance your cardiovascular health, normalizes blood sugar levels and diminishes cholesterol levels in the blood. You’ll find fiber in only plant food, such as fruits, veggies, grains, legumes, seeds and nuts. Gorging on carbohydrates rich foods and skimping veggies leads to poor digestion. Stay away from white breads and choose whole grain bread, and eliminate white rice for brown rice. Experts suggest eating 14 grams of fiber intake for every 1000 calories intake.
3. Acquire both, soluble and insoluble fiber:
It is imperative that you acquire the benefits of both the fibers- soluble and insoluble because each helps in promoting strength to your digestive system in different ways. You’ll find soluble fiber gets mixed up with water efficiently and forms a gel like consistency. This enables your digestion to get sluggish a bit to let your system absorb nutrients and eliminate cholesterol. Be rest assured, that soluble fiber will be acting as a shield to prevent any kind of heart disease and diabetes in you. Oat brans, nuts, legumes, peas, and fruits like dried plums, apples, carrots all contain soluble fiber in them.
Insoluble Fiber is also termed as roughage. It does not mix with water and hence adds bulk to stool. If you’ll have it in the right amount, you’ll get to move your food effectively through the digestive system. Insoluble fiber helps to thwart the conditions of gastrointestinal tract like constipation, hemorrhoids and divertuculosis. Whole grains, skins of fruits and some vegetables like cauliflower and potatoes contain insoluble fiber in them.
4. Get sufficient protein:
Try including sufficient vegetable protein in your diet. Look out for non-animal foods like bean and soy products. These products contain advantageous mono- and polyunsaturated fats but they do not contain cholesterol at all. Animal products are also rich in proteins, vitamins and minerals; however they do contain saturated fats and cholesterol. It’s a good idea to eat them occasionally and that too the lean ones, such as pork loin and skinless poultry
5. Avoid foods that have high fat content:
Fatty foods have the tendency to make your digestive process slow and sluggish. This is risky as you are more likely to get constipated. Research has shown that a low- fiber, high-fat diet can amplify the hazard for some kinds of cancer, diabetes, obesity and heart ailments. However, some amount of fat is needed for your body so combining fatty foods with high-fiber foods can be easy on your digestive system.
6. Consume lot of Water:
By consuming 8 glasses of water you’ll be doing immense good to your digestive system. Water in your system will enable to break up fats and soluble fiber which would then be passed effortlessly. If you suffer from constipation drink an extra three to four glasses in addition to your suggested dose. Steer clear from consuming alcohol and products that contain caffeine, as they are bound to rob your body of the water content. Include a beverage with each of your meal. You can also drink hot water and hot herbal teas, which will foster smooth digestion. Hot water helps to detoxify your body and enables to strengthen your digestive system. Simmer a few slices of ginger root in water and drink it. It will work wonder with your digestive system. Cinnamon, peppermint and chamomile are excellent choices for herbal tea. Add lemon slices in water and enjoy the refreshing taste. You can also try out decaffeinated herbal teas; they’ll be great for your well-being.
7. Adhere to a specific schedule for eating:
If you consume your meals on a regular schedule, you can be guaranteed a top class digestive system. Make an effort to eat your breakfast, lunch, dinner at the same time each day.
8. Work out on a regular basis:
Working out on a regular basis helps keeping foods moving through your digestive system and enables you to get rid of constipation. Exercising for at least 30 minutes a day helps you to maintain a healthy weight in addition to a strong digestive system. A good work out speeds up your breathing and heart rate and also motivates the natural tightening of intestinal muscles. Don’t be sedentary, stick on to a fitness regime, take the stairs instead of the elevator, walk to work, or engage in power walking whenever you fetch little time.
9. Don’t depend excessively on laxatives:
Overusing laxatives over a long period of time is extremely pernicious to health. Overuse of laxatives dehydrates the body and the whole digestive system becomes exceedingly reliant on them. If constipation is creating havoc in your life it’s better to look at the diet you are at presently consuming. Maybe the diet is not suitable and a good doctor can give you inputs to find the exact cause. You can take up comprehensive digestive tests to determine the accurate diagnosis.
10. Stay peaceful:
Your digestive system will take a beating if you’ll be stressed out. Device plans and activities that will kill stress and keep you happy and gay. Stress may cause the passage of food through the digestive track to be very slow or to gain momentum. This condition will invite abdominal pain or diarrhea. Stress will cause your digestive muscles to exert less effort and even the digestive enzymes would be secreted minimally. Don’t be surprised if you get peptic ulcer, irritable bowel syndrome and ulcerative colitis if you do not eliminate stress from your life. Stress would cause your entire digestive system to go for a toss.
Following the aforementioned tips would resolve all your digestive problems. However, if still the problems with your digestion persist, consult a doctor and take proper medication.
Shelly enjoys writing on various subjects including parenting, home decor, home improvement, insurance andcredit finance. You can find her writing on differentsites.