Digestion - Ways To Improve It
Although we don’t usually know how to make
the link between the two in most cases, many of our health problems are
caused by digestive disorders. This can happen from overuse of
antibiotics, stress, excessive alcohol consumption, infections and more.
Most people are unaware that their digestive system is not functioning
properly, and if you have heartburn, constipation, diarrhea, bloating,
burping, unexplained fatigue, or even cravings for certain foods often,
you may be one of those people.
There are many other signs of problems in this area, but what you need
to know is that if your digestive system is not functioning properly, it
may not absorb the nutrients from food, causing your body not to
function optimally. In the next article, you’ll find 14 natural tips to
improve digestive processes, which will help you keep your body healthy.
1. Avoid foods that irritate your digestive
system
Some of us are sensitive to certain foods such as gluten, dairy
products, corn, soybeans, nuts, eggs, chocolate, and citrus. Paying
attention to your body after consuming these types of foods will help
you to identify the problem. If you feel bloating, difficulty
concentrating, have skin problems or anything else after eating a
certain food, consider avoiding it. Each week try to remove a specific
food from your diet until you find the ones your body has trouble
digesting.
2. Eat more fat, but not too much
Although it is generally recommended to avoid fat intake, especially for
constipation, and to increase fiber intake, there are quite a few
people who have difficulty utilizing the benefits of fiber due to
trouble digesting them. The fibers in their digestive system can’t get
out, causing more digestive problems, but the role of fat is to help the
fibers move easily. If you are struggling with constipation, you can
make great use of this tip by eating fats from good sources such as
coconut oil, fish fat, olive oil, canola oil, and flaxseed, and try to
avoid margarine, sunflower and soy oil.
3. Don’t skip chewing
Many people forget one of the most important digestive stations is your
mouth. The food we eat is chemically broken down in the mouth whilst
chewing, and the more broken down it is the easier it will be for the
rest of your digestive system to process. Try to chew each bite 20
times. At first, it may be difficult and strange, but within three weeks
the action will become natural, and you’ll help your body absorb the
food in the best possible way.
4. Start each meal with a bitter taste
Even if you feel hungry, your stomach may still not be able to absorb
substances. Bitter food helps to signal to your body that it is time to
produce gastric juices, thus preparing your body to absorb the food you
eat, which will help it digest more efficiently. Green leaves like
rocket and dandelion leaves, as well as apple cider vinegar can be
excellent solutions.
5. Cleanse your intestines often
Every one of us needs to cleanse our intestines from time to time. An
enema is an excellent solution that helps moisten and soften the debris
that is left in our intestines and helps wash it out. As a result, you
will also cause the liver and other cells in your body to release more
toxins which will be cleansed as well, and in addition to improving your
digestive processes, your whole body will benefit from a good cleanse.
6. Eat more fermented and probiotic foods
Much of the work that takes place in the digestive system is done by the
friendly bacteria in your body. If the balance between good bacteria
and harmful bacteria is disturbed, many problems arise in the digestive
processes themselves. In order to maintain the good bacteria in your
digestive system, it is recommended to incorporate probiotic foods in
your diet to feed them. Fermented foods also help nourish the friendly
bacteria in your intestines, so you should eat them as well.
7. Drink chamomile or ginger tea
In addition to its soothing qualities, chamomile tea helps digestive
processes and treats digestive problems such as nausea and abdominal
pain, and helps to calm muscle cramps in the digestive system. It is
recommended to drink at least one glass of chamomile tea daily, and if
you wish to diversify you can also drink ginger tea, which should be
prepared from the fresh root and not from a pre-prepared tea mixture.
8. Massage the stomach after eating
Many alternative medicine practitioners suggest massaging the stomach
after each meal for 2-5 minutes. Place your hand on the top of your
abdomen and massage it clockwise. You can do this massage for yourself
after every meal or at least in the evening to help your body digest
food more efficiently. Also, a hot bottle placed close to the stomach
helps calm the stomach and intestinal muscles.
9. Drink bone broth
Homemade bone broth is a great source of the materials your body needs,
and it is also very easy to prepare. It contains many minerals, amino
acid proline, gelatin, and glycine, all of which help calm the stomach
and digestive tract and improve the body's ability to absorb nutrients
from food. The soup can be a dish in itself or may accompany another
dish, either way your body is sure to thank you for it.
10. Provide support for your liver
Your liver does a lot of things for the body, and one of them is the
production of bile, which helps break down fat in a process that
contributes to the absorption of fat-soluble vitamins (A, D, E, K). If
you do not have enough bile, the digestive system will suffer and you’ll
probably feel tired after a fatty meal. To support your liver eat
beets, artichokes, quality proteins and of course, liver.
11. Make time for a good breakfast
It's called "the most important meal of the day" for a reason. Breakfast
gives an opening shot to our metabolic activity and improves its
functioning throughout the day. Even if you don’t have an appetite,
remember that you are doing yourself a huge favor by eating breakfast,
and if you add probiotic yogurt, you'll further increase the benefits
you reap.
12. Improve your sitting position on the toilet
It turns out that the sitting position on the modern toilet to which we
have been accustomed to has terrible effects on our digestive system.
More and more studies and testimonies from the past and from different
cultures reveal that the right way to settle down while we relieve
ourselves is by bending and not sitting down. When we sit, we exert
pressure on the rectum using the puborectalis muscle.
Imagine a curved garden hose - water will have a harder time passing
through. In the bending position, the muscle is loose and the rectum is
aligned, making it easier to relieve our needs. Moreover, many experts
argue that many problems arise from our sitting on the toilet, and that
bending can prevent many health problems, especially hemorrhoids. Place a
small stool in front of the toilet and use it to reach the desired
bending position.
13. Drink water, but not during meal time
It is very important to drink at least 8 glasses of water a day to
maintain proper digestion, but during the meal, it is recommended not to
drink water at all. This is because water dilutes the stomach juices
and slows the digestion process. Of course, if there are foods that make
us feel thirsty you can drink if necessary, but it is recommended to
take small sips. In addition, it is best if the water is room
temperature or warm because cold water causes a slowdown in digestive
processes.
14. Avoid eating under pressure or during activity
Eating under pressure or rushing is a sure recipe for disrupting
digestive processes. When eating calmly, the body activates the
parasympathetic system, and the digestive process takes place as part of
its activity. In stressful situations or during energetic activity, the
body activates the sympathetic system only and does not invest energy
in the digestive processes. This is why many people feel nauseated when
stressed or after running.