The digestive system is one of the most essential internal systems in human body. It breaks down the foods and distributes nutrients to the body according to its needs. Therefore, the improper maintenance of digestive health may lead your body to problems absorbing the nutrients properly. The digestive health is directly influenced by the foods you eat and the lifestyle you lead. Therefore, maintaining good food habits and some other lifestyle habits is essential. (Information Credit – https://getsavvi.co.za/primary-care-plus)
Apart from the severe health problems, you may experience problems like gas and heartburn occasionally. There are some simple solutions to handle these health problems. Being well-informed about the causes of such troubles and seeing a doctor is essential if you are experiencing these frequently. Also, you should buy an affordable health insurance plan in advance.
Here are some ways how you can take care of your digestive health.
- Have a High-Fibre Diet:
To improve digestive health, you should consume a diet that is enriched with high-fibre. Such high-fibre food includes whole grains, legumes, fruits and vegetables. These foods are good for treating or reducing the risk of different health conditions like haemorrhoids, diverticulosis and irritable bowel syndrome. In addition, these enriched sources of fibre also may help you maintain a healthy weight.
- Limit Consuming High-Fat:
Although it is important to add some fat in your diet, you should limit consuming foods that are high in fat. The foods, which contain a high level of fat, tend to slow down the process of digestion and higher the chances of constipation. So, avoid taking fatty foods to take care of your digestive system.
- Stay Hydrated:
Low fluid intake may lead you to constipation problem. So, try to drink plenty of water in order to maintain good digestive health. Experts recommend drinking at least 50-66 ounces of non-caffeinated fluid or plain water in a day to reduce the problem of constipation. If you practice strenuous exercise or live in a high-temperature climate, you may need even more water.
Apart from plain water, you can eat fruits and vegetables which contain water, such as cucumber, celery, tomato, strawberries, melons, grapes and peaches, to stay hydrated.
- Eat Time-To-Time:
Taking your meals at a scheduled time regularly make keep your digestive system healthy. Try not to miss the scheduled time for breakfast, lunch, dinner and evening snacks as well. So, eat your foods at the same time every day and stay away from certain digestive conditions.
- Reduce Your Stress:
Apart from some other health conditions, stress may trigger the chances of indigestion problems as well. The stress hormones affect your digestion directly and may cause diarrhoea, constipation and even stomach ulcers.
Therefore, incorporating the methods of stress management is essential to keep your digestive system healthy. The stress management techniques like meditation and relaxation, yoga and acupuncture will make you experience improved digestive symptoms.
- Eat carefully:
Eating too much or too quickly, without paying attention may lead you to gas, bloating and indigestion. So, practice eating carefully by paying attention to all aspects of your food and the process of eating. It helps reduce digestive symptoms.
To eat carefully, you should-
- Eat slowly.
- Focus on your food by keeping your phone away and turning off your television.
- Take each bite of your food very consciously.
- Chew your food properly.
- Forget about Bad Habits:
To maintain good digestive health, you should quit bad habits like smoking, taking extreme caffeine and drinking alcohol. Extreme amount coffee, liquor and cigarettes can interfere with the functioning of your digestive system and increase the problems of heartburn and stomach ulcers.
Eating late night and going to sleep immediately after having dinner is another bad habit to take into consideration. Your body requires time to digest foods, and gravity helps the food you eat moving in the right direction. Therefore, you should take your dinner as soon as possible and give the time to your body to digest it.
- Get Physical Activity:
Practicing exercise for regular basis helps to digest foods and thus will keep you healthy. Exercise can also help you maintain a healthy weight, which is also good for your digestive health. So, add some time for working out on a daily basis.
Apart from the moderate level of exercise through cycling and jogging, you can also take a walk after every meal. It will improve your digestive health, as it helps your foods move through the digestive system.
- Include Probiotics in Diet:
Probiotics are kinds of healthy bacteria, which is usually present in digestive tract. They help maintain your health by fighting against the effects of poor diet, stress and antibiotics. Additionally, probiotics may help your body absorbing nutrients, breaking down lactose and strengthening your immune system. So, health professionals recommend eating good sources of probiotics, which include yogurt.
These are some simple lifestyle and eating habit changes, which can help you avoid acute to chronic digestive symptoms.