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9 Ways to Help Regulate Your Digestion
Most of us lead an extremely busy and hectic lifestyle that makes it difficult to maintain a healthy work-life balance. We often have to toil for extra hours at the workplace to uphold our quality of life and standard of living.
This eventually takes a heavy toll on our wellbeing. Imperfect or poor digestion marked by diarrhea, acid reflux, flatulence, bloating, stomach ache or constipation is a widespread health issue.
Undisciplined lifestyle, food intolerance, infection in the esophagus or gastrointestinal tract, and poor nutrition are some of the chief causes behind indigestion. Keep your digestive system in perfect order to enable your body to absorb and assimilate the nutrients from the foods you consume. A healthy digestive system is crucial for maintaining overall well-being. Following are some practical tips for keeping your digestive system healthy and it will offer you some constipation relief.
Reduce your Consumption of Fatty Foods
The gastrointestinal tract together with the salivary glands, tongue, liver, gallbladder, and pancreas that make up the entire digestive system have to work harder to digest fatty foods. So, if you tend to take more of those food items that are rich in fats, you’re putting more strain on the digestive process, thereby slowing it down. Your body still does need some healthy fats. It’s best to have them in combination with fibrous foods to prevent impeding the digestive system and for constipation relief as well.
Eat More Fiber-Rich Foods
If you include high-fiber foods in your meals on a day-to-day basis, you’ll be able to keep constipation at bay. Fiber-rich foods like whole grains, fruits, vegetables, legumes, nuts, seeds, pulses, and cereals promote movement of food throughout the gastrointestinal tract. Fiber-rich foods also help prevent and deal with digestive syndromes like IBS, IBD, diverticulosis, and hemorrhoids. For constipation relief, you can take ‘Polyethylene Glycol 3350’-a generic medication recommended for IBS patients.
Integrate your Diet with Probiotics
Your gut or stomach contains certain healthy bacteria that come in handy for tackling the adverse effects of stress, antibiotics or imbalanced diet. Consuming probiotic foods could go a long way in facilitating proper digestion as the probiotics in the food items perform the same functions as the good bacteria found in the belly. Probiotics also aid in fortifying the immune system and breaking down lactose.
Low-fat curd or yogurt, kefir, kimchi, sauerkraut, traditional buttermilk, and pickles are some foods replete with probiotics.
Keep Yourself Well-Hydrated
This is one suggestion almost all of us are aware of. Water speeds up the digestion process as it blends smoothly with fibers making it easier for the latter’s passage to the colon, resulting in the development of heavier yet softer stool, eventually enabling smooth defecation.
Take your Meals at the Same Time Every Day
If you take your four-square meals at the same fixed time every day, your digestive system stays in perfect shape as it becomes accustomed to the timings. On the other hand, if you keep changing your mealtimes frequently, the digestive system will be hard put to adjust to the timings, leading to poor digestion.
Get Rid of Bad Habits Altogether
It does not need to be exaggerated that unhealthy habits including but not limited to smoking and drinking could jeopardize your digestive health. Cigarette smoke contains many harmful chemicals that could prove vulnerable to the digestive tract. Regular consumption of alcohol could cause damage to the heart and liver as well as lead to sexual dysfunction, pancreatitis, and many other disorders. Even consuming excessive coffee or carbonated drinks could badly affect digestion.
Take More of Lean Meats
Try switching from red meats like beef, mutton, and veal to lean meats like skinless turkey and poultry. If you find red meat irresistible, then go for lean cuts without fat. Of course, you need your prescribed dose of protein but see to it that you do not consume the unhealthful fat along with your proteinaceous foods.
Find Ways to Cope with Stress
Excessive anxiety or stress could have a negative bearing on the digestive process. Find ways to deal with the pressure, for instance, participate in activities and events that cheer you up.
Stay Active, Physically and Mentally
Exercising routinely keeps you energetic and spirited as well as helps you maintain a slim and trim form. And keeping your weight in check automatically helps maintain your digestive health.
Stop the plague of digestive issues. Some issues related to indigestion are beyond your control. However, by following the tips above you can in many cases free yourself from the everyday problems of poor digestion like bloating, dehydration, constipation, nausea, and heartburn.