7 ways to help you improve the digestive system in a natural way - ecobeautyguide.com

7 ways to help you improve the digestive system in a natural way

If not, good health care, you will risk having digestive problems such as abdominal pain, diarrhea, constipation… You can change the diet and to improve digestive system without taking drugs, you know!

You can’t suffer from flatulence, heartburn, nausea, constipation or diarrhea, but if these symptoms happen too often, it can affect day to day life. To avoid the unpleasant symptoms disturbed, you can improve the digestive system by changing diet and lifestyle.

1. Improves the digestive system by avoiding fast food

The type of fast food (fast food) are usually more carb, refined, saturated fat and additives can increase the risk of digestive disorders. Additives such as glucose, salt and other chemicals do condition inflammatory bowel aggravate, leading to leakage of intestinal. Trans fat in fast food also increases the risk of ulcerative colitis.

In addition, the artificial sweeteners in soft drinks or ice cream can increase the number of harmful bacteria in the intestinal tract and cause digestive problems. Condition imbalance of intestinal bacteria, this can lead to irritable bowel syndrome, ulcerative colitis and Crohn’s disease.

A research shows that eating 50g artificial sweetener xylitol leads to bloating and diarrhea in 70% of the world population. Besides, 75g sweetener erythritol also causes similar symptoms in 60% of the population.

You stay away from fast food by buying fresh food about processing at home in order to improve the digestive system.

2. Improves the digestive system by drinking enough water

Lack of water is what causes constipation common. So, experts recommend drinking 1.5 – 2l fluid does not contain caffeine per day to prevent constipation. However, you may need to drink more if you live in warm climate or exercise a lot.

Besides water you can also drink herbal teas and other drinks that do not contain caffeine, other. If you want, you can also meet water needs of the body by eating fruits and vegetables have lots of water such as cucumber, squash, celery, tomato, melon, strawberry, grapefruit and peach.

3. Improves the digestive system by relaxing

Stress can lead to diseases of the digestive tract such as stomach ulcers, diarrhea, constipation and irritable bowel syndrome. This is because the hormones that cause stress directly affects digestion.

When you’re under stress, the body will not provide energy for the digestive system. Moreover, bowel and brain are also connected with each other, so when the brain is under stress, the digestive system also will not work well.

You can control stress to improve the digestive system by meditation and relaxation. The research has discovered that you can also reduce stress by therapy, cognitive-behavioral, acupuncture and yoga.

4. Improves the digestive system by eating slowly

If not paying attention when eating, you can eat more than the needs of yourself and join the digestive problems such as bloating, flatulence and indigestion. So come eat, drink slowly if you want to improve the digestive system. Studies have shown that the attention to the process of eating and drinking can relieve mild symptoms of ulcerative colitis and irritable bowel syndrome.

The digestive process starts right from the mouth when the teeth bite the food into small pieces to digestive enzymes, so you also need to pay attention to speed chew if you want to improve the digestive system. Chewing no skills can reduce the absorption of nutrients so you need to chew slowly to reduce stress, salivation more and from that help the stomach reduce pressure. This will help the digestive process more smoothly and prevent the symptoms such as indigestion and heartburn.

Eat slowly chewing thoroughly not only helps you digest better but also enjoy food and the process of his eating. So when you eat, you take:

  • Eat slowly.
  • Enjoy the beauty and taste of the dish.
  • Choose each piece of food carefully.
  • Pay attention to the texture, temperature and taste of food.
  • Focus on food by switching off the television and put your phone away.

Eating according to emotions negative impact on the digestion for those who eat when anxious are prone to indigestion and bloating. So, should you take time to relax before meals to improve the symptoms of digestive diseases.

5. Improves the digestive system by maneuvering

The habit of regular exercise is one of the best ways to improve the digestive system. , Upright and athletes will help food move through the digestive system better. In addition, exercise also stimulates the body to produce anti-inflammatory to relieve the symptoms of inflammatory bowel.

A study on healthy people show activity, moderate exercise such as cycling and jogging can speed up digestion, up almost 30%. Research in people who suffer from chronic constipation also pointed out that 30 minutes of walking per day significantly improves constipation symptoms.

6. Improved digestive system the nutrients

You can add a number of nutrients that function to support the digestive tract such as:

• Probiotics: These are beneficial bacteria can improve digestive health. The good bacteria supports digestion by breaking down substances indigestion can cause bloating. Studies have shown that probiotic can improve the symptoms of bloating, flatulence and pain in those suffering from the irritable bowel syndrome. In addition, probiotics also can improve the symptoms of constipation and diarrhea.

Probiotic in the fermented foods like sauerkraut, sour cream, kim chi, miso, as well as yogurt. You can also probiotic supplements in the form of food supplements.

• Glutamine: Glutamine is an amino acids support intestinal health has been proven that can reduce the symptoms leaky gut in people with severe disease. You can supplement glutamine by eating turkey, soy, eggs and almonds. In addition, you can also consult your doctor to drink food supplements contain glutamine.

• Zinc: lack of zinc can lead to digestive disorders different because zinc is a very important mineral to help you have a healthy gut. You can supplement zinc to treat diarrhea, colitis, leaky gut and other digestive problems other. The amount of zinc daily recommended is 8mg for women and 11mg for men. Foods rich in zinc you can supplement include shellfish, beef and sunflower seeds.

• Fiber: This is the famous beneficial for the digestive system. Soluble fiber absorbs water and helps you excrete more easily. Insoluble fiber, it helps the digestive system operate efficiently and smoothly. A diet rich in fiber helps you reduce the risk of diseases of the gastrointestinal tract, such as ulcers, reflux, hemorrhoids, diverticulitis and irritable bowel syndrome. Soluble fiber contained in oat bran, legumes and seeds. Insoluble fiber contained in vegetables, cereals and wheat bran.

• Fat: A good digestion requires that you eat enough fat because this substance helps you feel satisfied after a meal and absorb nutrients better. Studies have shown that omega-3 fatty acids may reduce the risk of inflammatory bowel disease such as ulcerative colitis. Food contains many omega-3 fatty acids include flax seeds, chia seeds, walnuts as well as fatty fish such as salmon, mackerel and sardines.

7. Improves the digestive system when quitting bad habits

Bad habits such as smoking, drinking too much alcohol and eating late at night is not good for general health and digestive system health in particular. You consider to change the habit later if you want to improve the digestive system:

• Smoking: Smoking makes the risk of acid reflux doubled and studies have also shown quit smoking help you to improve the symptoms of this disease. Furthermore, smoking habits are also related to peptic ulcer disease and increases the risk to have surgery in people with ulcerative colitis are also stomach cancer.

• Alcohol: Alcohol can increase acid in the stomach, leading to heartburn, acid reflux and stomach ulcers. In addition, excessive drinking can cause bleeding in the digestive tract, inflammation of the intestine, leakage of the intestine and affect the bacterial flora in the intestine.

• Eating late at night: Habit of eating late at night before bed can lead to heartburn and indigestion because the body does not have enough time to digest food. In addition, the habit of going to lie after eating can affect the process of food moving in the intestines. If you are having digestive problems, please avoid eating within three to four hours before bedtime so food has time to digest.

The process of improving the digestive system not so difficult that only need you to choose the freshest foods rich in nutrition, eat slowly chewing thoroughly and regular activities. Do the above, you will no longer be troublesome because of the abdominal pain, bloating or heartburn again.

You may be interested in the topic:

  • 5 secrets to prevent disease to digest for busy people
  • 6 ways to help you the digestive diseases when traveling
  • Protect the body from digestive disorder when you get old

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