Everyone knows that foul feeling of a lead weight in the guts. Your digestive system breaks down the foods you eat into the nutrients your body needs. If you neglect your digestive health, your body could run into problems digesting foods and absorbing those nutrients. Your digestive health is directly impacted by the foods you eat and the lifestyle you live. By taking steps to improve your digestive health, your digestive system will function more efficiently, improving your overall health and sense of well-being. Try these tips for better digestion and overall health of your stomach:
LIMIT FOODS THAT ARE HIGH IN FAT
In general, fatty foods tend to slow down the digestive process, making you more prone to constipation. But since it is important to get some fat in your diet, try pairing fatty foods with high-fibre foods. This can make them easier on your digestive system.
STAY HYDRATED
Drinking plenty of water is good for your digestive health. Water in your digestive system helps dissolve fats and soluble fibre, allowing these substances to pass through more easily.
AVOID COLD DRINKS AND CHILLED FOODS IN BETWEEN MEALS
Ayurveda recommends avoiding cold drinks at meals and ice-cold foods in general. This is like putting cold water on the burning logs. Iced water, normally served at restaurants, extinguishes the digestive fire. Even juice or milk right out of the refrigerator is too cold for the digestion. Juice should be taken at room temperature and water without ice.
CHEW THOROUGHLY
Digestion of carbohydrates (starches, sugars) starts in your mouth with saliva and enzymes. The enzymes not only help break down your food, they also attack bacteria. Most people don’t chew thoroughly, which makes digestion of food much harder when it reaches your stomach. Chewing is stage one of proper digestion.
INCORPORATE PROBIOTICS IN YOUR DIET
Probiotics are the healthy bacteria naturally present in your digestive tract. They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress. In addition, probiotics can enhance nutrient absorption, help break down lactose, strengthen your immune system, and possibly even help treat irritable bowel syndrome.
EAT ON SCHEDULE
Consuming your meals and snacks on a regular schedule can help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day.
EAT SLOWLY
You’re eating on the run, you’re busy, you’re stressed, you’re late- I get it but you still need to chew, chew and chew instead of bolting your food. Every time you slow down, your digestive system catches up. Try it; you’ll like it.
EXERCISE
Dedicated exercise is a force for digestive good, but all activity counts. Take the stairs. Walk to the shops. Leave your desk for the occasional magical mystery tour of the office. Your digestive system doesn’t care how you move, only that you do.
DO NOT OVEREAT
When we eat more food than our stomach can accommodate, we cannot properly break it down. We also tend to produce more acid, thus causing reflux and indigestion. In addition, the amount of digestive enzymes produced may not be able to completely break down the volume of food ingested, which leads to more gas formation, discomfort, or bloating. Ayurveda recommends that we leave one-third to one-quarter of our stomach empty to allow space for our body to easily digest our meal. Here is a simple way to gauge an ideal portion of food for a meal based on your body size: Cup your hands together with your fingertips touching, forming the shape of a bowl. The recommended amount of food for a meal is the equivalent of two of these handfuls of food.
MANAGE STRESS
Too much stress or anxiety can cause your digestive system to go into overdrive. Find stress-reducing activities that you enjoy and practice them on a regular basis.