Digestive issues can cause symptoms that are extremely unfavourable, such as heartburn, constipation, diarrhea, and nausea. With such symptoms causing discomfort, pain, and at times, embarrassing, it is only natural that you want to do what you can to avoid them.
This might involve finding resources about digestive health, or even consulting a medical professional. In addition, here are five steps you can take to aid digestion and in turn improve wellness and your quality of life.
1. Eat certain foods
Granted, there may be many foods that you eat that can cause indigestion. However, the good news is there are just as many out there that can aid in the digestive process and you can and should take advantage of them.
Consuming a high-fibre diet can ensure that foods keep moving through your digestive tract, reducing the chances of becoming constipated. These can include whole grains, fruits, vegetables, and nuts. Probiotics such as ones found in yogurt can produce healthy bacteria which is important because if it is lacking in your body, illnesses such as irritable bowel syndrome (IBS) and Crohn’s disease can occur. Probiotics also help break down lactose that is a cause of digestive issues in many people.
2. Stay hydrated
Digestive problems can be painful, uncomfortable, and keep you from doing activities that you enjoy. However, to address them effectively it may be as simple as drinking more water.
The continuous presence of water in your digestive system is crucial to allowing processes to occur problem-free. This is because water needs to be present to produce softer stools to pass. Otherwise, constipation can occur. Experts recommend consuming around 2 liters of water per day and eat foods high in water such as celery, cucumbers, strawberries, peaches, and grapefruits.
3. Limit fats
Fats can be tricky when it comes to digestion. It is recommended that a certain amount of healthy fats be added to a diet to assist with processes but cutting out bad ones altogether.
The fat that you have in your diet allows nutrients to be properly absorbed and keeps food moving through your digestive tract. These healthy fats include flaxseed, nuts, and fish. At the same time you are increasing your healthy fat intake, you need to cut out bad fats. These include fatty meats, creams, and processed foods. Fatty foods are more difficult to digest making you more prone to digestive problems.
If you are experiencing regular digestive problems, it may because you are not getting enough exercise. As a result, you should seek activities that get you up and moving. If you do, you will probably notice digestive issues eventually disappear.
Exercise assists in digestive processes because the movement and gravity pull food through your system. An activity as easy and low-stress as a walk can get food moving and the unfavourable symptoms you usually endure will not occur. Activities such as cycling and jogging can help even more, increasing the time it takes for food to digestive by an estimated 30 percent.
5. Refrain from bad habits
It is normal for people to have bad habits. However, if you are serious about ridding your body of painful and uncomfortable digestive issues, you need to break them.
Habits such as smoking cigarettes, drinking too much alcohol, and eating before bed can wreak havoc on your digestive system. Cigarettes increase your chances of getting acid reflux and causes stomach ulcers and gastrointestinal cancer. Alcohol increase acid production in the stomach and is associated with gastrointestinal bleeding and bowel diseases. Late-night eating is harmful because you consume food then lay down, robbing your body of the gravity it needs to digest properly.