11 how to protect your digestive system best
Diseases, digestive disorders, flatulence, heartburn, nausea, constipation or diarrhea occurs regularly will cause the influence to life. Change diet and lifestyle help protect the digestive system healthy.
1. Do not use canned food
Many refined carbs, saturated fat and additives contained in canned foods are related to an increased risk of digestive disorders.
- The food additives include glucose, salt and other chemicals, have proven to be contribute to increased intestinal inflammation.
- Trans fats trans fats are in processed foods not only has a negative effect on the health of the heart, which also leads to ulcerative colitis.
- Bottled beverages often contain artificial sweetener (xylitol), substance is said to increase the number of harmful bacteria to the intestinal tract. This also becomes the cause that leads to bloating, diarrhea and some digestive problems other.
On the contrary, the diet with fresh food, clean and rich in nutrients will protect you against the disease digestive disorders. Limit the use of canned and processed is the way to ensure optimum gastrointestinal health.
2. Supplement more fiber
Fiber is very beneficial for the digestive system. Three types of fiber common are: soluble fiber, insoluble, and prebiotic.
- Soluble fiber: Helps to absorb water into the stools making them softer, thereby preventing constipation effective. is found in oat bran, legumes and seeds.
- Insoluble fiber: acts like a brush, giant, help clean intestines, eliminate all waste and feet are in the digestive tract. Vegetables, cereals and wheat bran are good sources of fiber insoluble be trusted.
- Prebiotic: A form of fiber has the task of bringing beneficial bacteria, which helps intestinal health. Similarly, prebiotics are present in many fruits, vegetables and cereals.
3. Don’t forget to add healthy fats
Healthy fats just help feel easily digested than after a meal, just improve the ability to absorb some nutrients dissolve in fat. Besides, omega-3 fatty acids can reduce the risk of diseases of the bowel diseases and digestive disorders. Food contains many omega-3 fatty acids are beneficial include flax seeds, chia seeds, and especially walnuts, as well as the fatty fish such as salmon, mackerel and sardines.
4. Provide a sufficient amount of water necessary
Dehydration is a common cause of constipation. Experts recommend drinking 1.5-2 liters of water each day to prevent this condition. In terms of hot weather or for people with exercise – sports, they need additional amounts of water much more than that.
Besides water, you also have to provide fluids for the body by herb tea and other beverages do not contain caffeine.
Another way to meet the water content required is to eat the fruits and vegetables, berries water, such as cucumbers, zucchini, celery, tomatoes, strawberries, grapefruit and peaches.
5. Keep spirit comfortable
The gut and the brain is said to have linkage complex, that what is negative happening in the brain will also bad effect to the intestines. When in a state of excessive stress, the body will secrete the hormone causing blood and energy moving out of the digestive system. Stress is said to be related to health problems such as stomach ulcers, diarrhea, constipation, and irritable bowel.
Control stress, yoga or sitting meditation has been proven to just help relax the mind, relaxed thinking, just have the effect to improve the symptoms in people with irritable bowel syndrome and the disease digestive disorders.
6. Focus when eating
If not, focus your attention on the meal, you are easy to eat too much and too fast, this can lead to bloating or indigestion.
Studies have shown that chewing slow and focused enjoy a meal can reduce the symptoms in people with ulcerative colitis and irritable bowel syndrome.
Don’t forget to turn off the TV and put away phones as well as mobile devices when eating to help prevent digestive problems as common as indigestion, bloating.
7. Eat slowly chew thoroughly
Fact, the process of digestion began in the mouth. When chewing as long as the saliva secreted as much. Saliva has the role supports the digestive 1 part food in the mouth and become liquid to help mix food in the stomach before moving on the small intestine in a smooth way.
While chewing is not carefully related to the reduced absorption of nutrients, then the opposite, chewing food thoroughly will help prevent the symptoms such as indigestion and heartburn. Moreover, action chew slowly even is proven to help reduce stress, and this also has the ability to protect the digestive system.
8. Positive physical movement
Regular exercise is one of the best ways to consolidate health for the digestive system. A gentle stroll after meals can help food move through the digestive system easily.
The study showed that healthy people have a moderate exercise, for example cycling and jogging, make time intestinal transit increased by almost 30%. On the other hand, walking 30 minutes per day significantly improves symptoms in chronic constipation. In addition, exercise also has anti-inflammatory, thanks to its ability to reduce compounds that cause inflammation in the body, thereby preventing inflammation of the intestines.
9. Slow down and listen to your body
If no capture signal hunger and satiety of the body you will easily eat too much, then is to feel bloating, abdominal bloating and indigestion.
Many people believe that when the stomach is full, then it takes up to 20 minutes after the new brain realized it and ordered control you stop eating. Although science still has not proven accurate, but the fact is it takes a period of time to the hormone satiety or hunger from the stomach to secrete to be with the brain.
Therefore, should take the time to eat slowly and pay attention to the serving just enough with yourself is a way to prevent the digestive problems such as indigestion and flatulence. Also, eating according to emotions also have a negative impact on the digestive system. Instead of eating when you are anxious, relax before a meal can improve the unwanted symptoms of digestive disorders.
10. Abandon bad habits
Everyone knows bad habits such as smoking, drinking too much alcohol, and eating late at night is very harmful for general health. However, the behavior on is also responsible for a number of digestive problems.
Work almost doubled the risk of acid reflux. This bad habit also related to gastric ulcer, causing inflammation of ulcerative colitis or cancer of the gastrointestinal tract progresses more severe. Always remember that quit smoking cigarettes would bring a lot of benefits.
Alcohol causes stomach acid production increases, which can lead to heartburn, reflux or stomach ulcers. Drinking too much alcohol also causes gastrointestinal hemorrhage, enterocolitis, and damage to gut bacteria are beneficial.
- Eating late at night:
Sleeping after eating late at night will lead to heartburn and indigestion. The reason is because the body needs time to digest, as well as need gravity pull food have food moving at the right direction. When you lie down, the gastric juice will rise up and cause heartburn or reflux symptoms. After eating, should wait 3-4 hours to have time for food moving from the stomach to the small intestine should go to sleep.
11. Supports the intestines the nutrients
A number of nutrients necessary for healthy digestive tract include: probiotics, probiotic, glutamine and zinc.
Is beneficial bacteria for the intestinal tract, improve indigestion, flatulence, as well as the symptoms of constipation and diarrhea. Probiotics are found in fermented foods such as sauerkraut, kim chi, yogurt, and is formulated in the form of capsules includes a mixture of strains of Lactobacillus and Bifidobacterium.
Is amino acid protection intestinal health and is proven to have the ability to reduce intestinal permeability (leaky gut) in people with severe disease. Can supplement glutamine in foods like turkey, soy, eggs and almonds. Should consult your doctor before choosing the form of direct drinking active substance glutamine.
Is a very important mineral for healthy intestinal support, treatment of diarrhea, colitis, leaky gut and other digestive issues. Zinc deficiency can cause you to suffer from digestive disorders. As recommended, the amount of zinc necessary to replenish daily is 8 mg for women and 11 mg for men. Foods rich in zinc include shellfish (seafood), beef and sunflower seeds.
In summary, for those who are experiencing the disease, digestive disorders, changes in diet and a healthy lifestyle can help improve this situation. In it, a menu with fresh food, clean, rich in fiber, healthy fats and nutrients is the first step to having healthy digestion.
Besides, pay attention to eat slowly chewing thoroughly, reducing stress and exercise will also bring many benefits. Finally, abandon the bad habits affect digestion like smoking, drinking too much alcohol and eating late at night will help to reduce the symptoms when suffering from digestive disorders.
Article reference source: Healthline.com