Proper digestion ensures that your bodily functions are running smoothly and nutrients are carried all over your body. Good digestion promotes overall health and well-being. It breaks down foods into smaller particles helping to absorb the nutrients and minerals that our body needs. It is also responsible for the excretion of food waste; hence, such a substantial organ and group of systems are meant to be healthy and maintained. There are several ways to improve digestion but it comes with its flaws. Hence here are some effective ways to improve digestion and overall health using natural methods.
Tips To Improve Your Digestion
Use the purpose of your teeth and mouth, in simple terms, chew your food properly. This enhances nutrient absorption and the breakdown of foods helps ease digestion. Avoid overeating to make sure the digestive system isn’t overwhelmed with your food intake.
Proper hydration is necessary for several bodily functions which includes digestion as well. Drink sufficient water as it maintains bowel movements which is substantial for a smoothly functioning digestive system. Aside from water, you can also opt for healthy and nutritious fluids as well. But make sure to avoid canned and processed drinks along with high-sugar drinks as well. There are sugar-free drinks that might be made with artificial sugars or sweeteners as well hence do avoid that as well.
Consume High-Fiber foods
When it comes to nutrients eating foods rich in fiber is a great option to aid digestion. Fruits Vegetables, whole grains legumes, and nuts in general have high fiber in them. This makes you feel full and control any spikes or cravings along with preventing constipation.
Consume foods rich in Probiotic
Instead of processed and high-fat foods opt for foods containing probiotics such as Yogurt, Kefir, Sauerkraut, Kimchi, and miso. This promotes healthy bacteria leading to a healthy gut with good and necessary bacteria.
Limit processed foods
Intake of processed and high-fat foods leads to several issues and health conditions in the long run. In general, these foods are much harder to digest compared to normal ones and lead to digestive discomfort. Having natural and whole foods would help you in this case.
Stress is a mental distress that if not managed manifests into physical symptoms and difficulties. Proper management of stress is also necessary while having a meal and if not it disturbs the digestion process. Practice stress-relieving activities like yoga, meditation, and deep breathing.
Physical activities like walking, jogging, cycling swimming in terms of cardio accompanied by exercises such as strength training, and stretching for flexibility are advised to help maintain a proper digestive system. Participate in physical games, like sports if you like. Consistent physical activity burns the calories you have and after meals exercising slightly gives better digestion according to research.
Get sufficient sleep
Sleep is regarded as a superpower for overall health and well-being. It rests and recharges your body enough for the day and also enhances digestion overnight. Prioritize 7-9 hours of sleep and consistently or 6 hours and short nap during the day.
Consider herbal remedies for the goodness of nature to aid your digestion. Herbal remedies like Herbal teas such as ginger, peppermint, chamomile, and fennel teas are enriched with anti-inflammatory properties and aid digestion by soothing the digestive tract.
Avoid Trigger Foods
Some foods ought to trigger or cause discomfort to the digestive system. Identify and avoid such trigger foods by trying a few food options and how your body perceives and reacts to them. Adjust your diet and foods according to this to avoid poor digestion.
Make sure to monitor your food intolerances as well. You might react to certain combinations of foods or at certain times or conditions, but intolerance stays persistently for specific foods. Your body might not like or appreciate certain foods so understand that. Do seek the help of a healthcare professional if you find it difficult to manage.
Stay Active after meals
After meals take a short walk as it helps to Improve digestion, Sleeping or sitting, especially with a bad posture can lead to poor digestion and a failed digestive system in the long run. Make sure you are active after a meal to aid your digestion.
Staying clean and in a neat environment is a sure shot to improve, physical, mental, and overall well-being. Wash your hands with soap and water before eating to kill the germs present in your hands. The bacteria or viruses are prone to cause more digestive issues. Hence practice good hygiene not just for yourself but for your surroundings like your room and home as it promotes a positive impact.
All the tips mentioned are to be practiced on a daily or regular basis. Consistent work and effort are the only way to keep yourself healthy and find results on your journey. Consistency for digestion includes proper meals and a regular meal time. This benefits your process of digestion.
Additional advice includes staying patient as the changes in digestive symptoms due to the habits take time. Persistency is to be added on top of patients as well. Do visit a dietitian to make things easier for you and get suggestions and practices crafted to your body’s purposes and needs.
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Improving digestion is easy but requires commitment and effort consistently over time. You have to be patient throughout the process as well. There are several ways to promote a good digestive system and the process of digestion but doing it naturally is much easier and more effective as well as cuts all the complications of the process. While the tips mentioned assure to help, understand there are individuals with chronic digestive issues and conditions that could be fixed or not but slowed the damage by the help of an expert only with personalized guidance and treatment. Overall this linked with a healthy lifestyle potentially keeps you on the safe side with an enhanced digestive system promoting overall health and well-being for a very long time.
- Painkillers causing constipation & digestive symptoms. (n.d.).
- Robinson, L., et al. High-fiber foods. (2022).
- Stress effects on the body. (2018).