7 awesome ways to take care of your digestion and improve it
Probably as a child you never stopped to think about how to take care of your health. But over time you have become aware of the way in which your daily actions affect your well-being. Well, to take control, you need to look at your digestion and the habits that affect it.
And it is that your body has changed and you have experienced firsthand that there are things that, even if you love them, can make you feel bad. Here the table of concerns are:
- How does the digestion system work?
- 7 ways to take care of your digestion
- Worst habits that ruin your digestion
- Frequently Asked Question
- Conclusion
So how to care for and have a healthier digestive system? We tell you! Before it, you should know how the digestion system works
How does the digestion system work?
The body can absorb and use them. Digestion involves several organs and enzymes that collaborate to extract nutrients from food.
Mouth:
The mouth is where digestion begins, where the teeth grind and crush food, while the tongue and saliva moisten and break it down. Saliva contains enzymes that begin the breakdown of carbohydrates.
Esophagus:
Food travels down the esophagus, a muscular tube that connects the mouth to the stomach, after being chewed.
Stomach:
The stomach is a muscular sac that churns and mixes food with stomach acid and enzymes to further break it down. Hydrochloric acid is produced by the stomach to aid in protein digestion, while enzymes break down carbohydrates and fats.
Small Intestine:
The small intestine is a long, narrow tube that is responsible for the majority of nutrient digestion and absorption. As food passes through the small intestine, it is mixed with pancreatic enzymes and liver bile to further break down nutrients. The small intestine’s walls are lined with tiny finger-like projections called villi, which increase the surface area available for absorption.
Large intestine:
Undigested food and waste products move into the large intestine after passing through the small intestine, where they absorb water and electrolytes, leaving behind solid waste products that are eliminated via the rectum and anus.
Liver:
The liver aids digestion by producing bile, a substance that aids in the breakdown of fats in the small intestine. In addition, the liver detoxifies harmful substances in the blood and controls blood sugar levels.
Pancreas:
Enzymes produced by the pancreas are released into the small intestine to further break down carbohydrates, fats, and proteins.
Gallbladder:
Bile produced by the liver is stored in the gallbladder and released into the small intestine as needed.
Overall, the digestive system is a complex and highly coordinated system in which several organs and enzymes collaborate to extract nutrients from food. A healthy digestive system is necessary for overall good health and well-being.
7 ways to take care of your digestion:
Include olive oil in your meals
Olive oil has been shown to have beneficial effects on digestion and on the different organs and functions of the digestive system. Some of these are :
- Prevents heartburn and reflux: Olive oil reduces the risk of flow or reflux of food and gastric juice from the stomach to the esophagus.
- Contributes to the feeling of satiety: Olive oil causes the gastric contents of the stomach to be released more slowly and gradually into the duodenum. This gives a greater feeling of satiety and favors digestion and the absorption of nutrients in the intestine.
- Helps effective nutrition and lower cholesterol levels: Partially prevents the absorption of cholesterol by the small intestine. In addition, it stimulates the absorption of various nutrients (calcium, iron, magnesium, etc.).
- Combat constipation: It has laxative properties and is absorbed and digested very well.
- Favors the functions of the pancreas and liver: Contributes to the production of gastrointestinal secretions and hormones that regulate digestion. It is recommended for the treatment of pancreatic conditions.
Stay well hydrated to take care of your digestion
We are made up largely of water. Likewise, we need it to ensure all the processes of our body. Therefore, some effects that dehydration can have:
- stomach ulcers and acid reflux. Drinking water can help limit severe acid reflux symptoms.
- Constipation. Water allows food to move through the intestines. If your body is dehydrated, the colon will absorb as much water as it can from food. This will make transit slow and even painful.
Exercise on a regular basis:
Exercise is good for digestion. Exercise stimulates the muscles in your digestive tract, allowing food to move more easily through your system. Even light exercise, such as walking, can help improve digestion.
A sedentary lifestyle can slow digestion, resulting in constipation and other digestive problems. Regular exercise can help keep the digestive system running smoothly by encouraging regular bowel movements and lowering the risk of constipation. Exercise can also help to prevent acid reflux and heartburn by decreasing the amount of acid that backs up into the esophagus.
Consume enough fiber to facilitate your digestion:
Consuming dietary fiber through fruits, vegetables, whole grains, and legumes can promote digestion by normalizing bowel movements, reducing the likelihood of constipation, and helping to maintain intestinal health.
Unlike other components of food that the body breaks down and absorbs, fiber is not digested (Mayo Clinic, 2019). It passes almost intact through the stomach, small intestine, and colon, and finally leaves the body. Additionally, consuming a good amount of fiber will allow you to feel more satisfied, avoiding overeating.
Prefer what is natural and reduce the consumption of processed foods:
Making natural dietary choices and limiting your intake of processed foods can have a significant impact on digestion. Processed foods are frequently high in fat, sugar, and salt, and they may contain additives and preservatives that are difficult to digest.
Natural foods high in fiber include fruits, vegetables, whole grains, and legumes. By adding bulk to the stool, fiber helps to regulate bowel movements and prevent constipation. It also aids in the feeding of beneficial bacteria in the gut, promoting overall digestive health.
Manage Stress:
Your digestive system can suffer as a result of stress. When you are stressed, your body produces more cortisol, which can cause digestion to slow down and cause bloating and constipation. Relaxation techniques such as yoga, meditation, and deep breathing exercises can help you manage your stress levels.
The stress response in the body can cause a series of physiological changes that can interfere with digestion. When the body is stressed, blood flow is diverted away from the digestive system and towards other parts of the body that are required for the stress response. This can cause digestion to slow down, resulting in constipation, bloating, and other digestive issues.
Chew your food thoroughly:
Food digestion can be improved by chewing it thoroughly. When you chew your food, saliva is mixed in, which contains enzymes that aid in the breakdown of carbohydrates and fats. Furthermore, chewing your food thoroughly reduces the size of the food particles, making them easier for your digestive system to break down.
Chewing thoroughly increases the surface area of the food, making it easier for digestive enzymes to break it down into smaller particles. This improves the body’s ability to absorb nutrients.
Chewing food thoroughly relieves strain on the digestive organs, such as the stomach and intestines, by breaking it down into smaller, easier-to-digest particles. This can aid in the prevention of digestive issues such as constipation and diarrhea.
Worst habits that will ruin your digestion:
Good digestive health is critical for overall health and well-being. However, there are a number of bad habits that can negatively impact digestion. Here are the seven worst habits that can wreak havoc on your digestion:
Eating too quickly:
Eating too quickly can strain the digestive system, resulting in bloating and gas. Taking the time to chew food thoroughly and slowly can help to support good digestive health.
Consuming too much alcohol:
Excessive alcohol consumption can irritate the digestive system and cause problems such as acid reflux, gastritis, and inflammation. Limiting alcohol consumption can help to promote digestive health.
Smoking:
Tobacco use can impair digestion by increasing the risk of acid reflux, ulcers, and inflammation. Quitting smoking can help to promote digestive health.
Excessive consumption of processed foods:
Processed foods are often high in sugar, unhealthy fats, and additives, which can disrupt the digestive system and cause issues such as inflammation and bloating. Eating a diet high in whole foods can help support digestive health.
Not drinking enough water:
Dehydration can slow digestion and cause constipation and bloating. Drinking plenty of water can help support digestive health.
Eating too much at once:
Eating too much at once can put a strain on the digestive system and lead to problems like indigestion and acid reflux. Eating smaller, more frequent meals can aid in digestive health.
Inadequate exercise:
Exercise can help to support good digestive health by encouraging regular bowel movements and lowering the risk of issues like constipation and bloating. Inadequate exercise can have a negative impact on digestion.
We can support good digestive health and promote overall well-being by making small changes to our lifestyle and diet.
Frequently Asked Questions:
How can I naturally improve my digestion?
By eating a healthy diet, staying hydrated, exercising regularly, managing stress, and avoiding bad habits like smoking and excessive alcohol consumption, you can naturally improve your digestion.
What foods should I eat to aid digestion?
Foods high in fiber, probiotics, and digestive enzymes can help with digestion. Fruits, vegetables, whole grains, lean proteins, and fermented foods like yogurt and kefir are examples.
How much water should I drink to promote healthy digestion?
To support good digestion, aim to drink at least 8 cups (64 ounces) of water per day. The amount of water you require, however, will vary depending on your activity level and other factors.
What can I do to get rid of the bloating and gas?
Answer: Bloating and gas can be reduced by eating slowly and thoroughly, avoiding carbonated drinks and chewing gum, and avoiding foods high in sugar and artificial sweeteners.
How can I deal with acid reflux?
Answer: You can control acid reflux by avoiding trigger foods like spicy and acidic foods, eating smaller, more frequent meals, and not lying down after eating.
Can stress have an effect on digestion?
Yes, stress can affect digestion by slowing it down and increasing the risk of problems like bloating, constipation, and diarrhea.
What exactly are probiotics, and how do they help with digestion?
Probiotics are beneficial bacteria that live in the gut and aid digestion by promoting a healthy balance of gut bacteria and decreasing inflammation.
How can I help my liver to digest better?
Answer: You can help your liver digest better by eating a healthy diet, limiting alcohol consumption, avoiding excess sugar and processed foods, and exercising regularly.
Is it necessary to eat at the same time every day to ensure proper digestion?
Answer: Eating at the same time every day can aid digestion by regulating the digestive process and encouraging regular bowel movements.
Can medications have an effect on digestion?
Yes, some medications can interfere with digestion by causing constipation, diarrhea, and acid reflux. It is critical to consult your doctor if you are experiencing any medication-related digestive issues.
Conclusion:
In conclusion, maintaining our digestive health is critical to our overall well-being. Adopting healthy habits such as eating a balanced diet, staying hydrated, getting regular exercise, managing stress, and avoiding bad habits such as smoking and excessive alcohol consumption can help support good digestion. Making small changes to our lifestyle and diet can help us improve our digestive health and overall well-being.
On the other hand, Eating too quickly, consuming too much alcohol, smoking, eating too much-processed food, not drinking enough water, eating too much at once, and not getting enough exercise, on the other hand, can all have a negative impact on digestion. We can support good digestive health and avoid issues like acid reflux, bloating, and constipation by identifying and avoiding these bad habits.
Taking care of our digestion necessitates a multifaceted approach that focuses on developing healthy habits while avoiding bad ones. We can improve our digestive health and promote overall well-being by making small changes to our lifestyle and diet.
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