In today’s fast-paced world where almost everything can be made available simply by the click of a button and at incredibly great speeds (especially with our work life and with the way we consume both tangible and intangible things), this hurried way of living appears to have affected other areas of our lives including; the quality of our relationships, our leisure lives, and our health.
Between work, household chores, taking care of oneself and/or the kids, shopping, running errands, and all of the above, constantly making out time to prepare healthy meals at home has become a luxury. Consequently, even when we sit down to those meals, we’re usually in a hurry to get it over with so that we can move to the next item on the to-do list, and then to the next one, and then to the next with no end in sight. Usually, poor digestion is mostly a result of either of the two reasons mentioned above; Poor diet and unhealthy eating habits.
Our lifestyle and our choice of foods can affect the way our body digests what we eat and if our body no longer digests food in the way that it should, i.e. absorb the essential nutrients it needs from the food we eat, then that can cause some serious problems to our health if left untreated, therefore, we must take deliberate steps to improve our digestive health so that the body’s digestive system can function properly to help improve our overall health and sense of well-being.
So what can we do to improve our digestion?
How can we make sure not to run into digestive problems anytime in the future simply because of our neglect of very simple lifestyle habits that could make all the difference?
Not sure where to start? Let’s take a look at some of the steps below and see how we can quickly incorporate them into our everyday lives to keep things running smoothly.
- Eat proper meals.
Beyond the need for proper digestive health, eating whole foods has always been sound advice for anyone looking to imbibe and maintain a healthy lifestyle. Limiting the intake of processed food is good advice if you’re trying to optimize digestive health.
Diets that are high in food additives, trans-fats, and artificial sweeteners have been linked to a higher risk of digestive disorders. You want to avoid eating processed food if you’re serious about improving your digestion and protecting yourself against digestive diseases. You can refer to the link attached to find out more about some negative digestive health implications of eating a diet high in processed foods. - Eat plenty of Fiber.
Fiber-rich foods are well known to be helpful for good digestive health. Fiber works in several ways to help reduce bloating, constipation, and straining that may lead to digestive health problems like Pile, ulcers, reflux, etc.
Soluble fiber absorbs water which makes the stool softer and also helps add bulk to it, giving the digestive tract muscles something to push against. Soluble fiber also helps lower blood cholesterol levels by absorbing cholesterol from the digestive tract and carrying it out of the body.
Fiber-rich foods include whole grains like oatmeal and brown rice, whole fruits and vegetables, and most nuts and seeds.
- Eat Slowly
Eating at a reduced pace is also a good trick to help give your digestive system a boost. Your digestive system can only handle so much food at a time, so if you try to eat too much too quickly, you are going to feel the effects right after you finish your meal and this will ultimately affect your digestion.
Eating slowly also helps you to listen to your body’s internal signals so that you know when to stop eating. This can also help you lose weight as you would regularly eat only that which your body needs per time. - Chew Your Food
This one should be very obvious. It should go without saying that chewing food thoroughly before swallowing will aid digestion. Avoid rushing while eating as this will only result in you not chewing properly.
Chewing is the first step in the digestion process and helps to break down food so that the digestive system has less work to do with the food.
- Stay hydrated
Drinking plenty of water is good for digestive health. The body needs to be well hydrated so that the fiber we consume can pull the water into the colon to help create softer, bulkier stools, thereby causing them to pass out more easily.
You might also consider sipping warm water during your meal as this can improve its effect on digestion. You shouldn’t drink too much water though as too much may make digestion difficult, and could leave you feeling bloated. - Stress Less
Too much stress can cause the digestive system to become overly active. Stress is one of the worst things that can keep the digestive system working optimally. Whenever we are under stress, it is the sympathetic nervous system that takes over our body’s functioning, however, our body’s functioning needs to be controlled by the parasympathetic nervous system whenever it is trying to digest food. Having both systems working at the same time causes significant strain on the entire body and this is not good for our overall health.
My advice would be for you to find stress-reducing activities that you enjoy and practice them as often as you can. You can consider doing some deep breathing to calm yourself down before having your next meal.
The list is not exhaustive, however, I think I’ve mentioned some of the most important yet simple diet and lifestyle changes which we can quickly adapt to help us improve not just our digestive health but our overall health and wellbeing.
Are you someone who occasionally or frequently experiences mild or chronic digestive health issues?
Then tips like eating a whole-foods diet that is high in fiber, healthy fats, and nutrients as well as practicing healthy lifestyle habits like mindful eating, drinking plenty of water, and avoiding too much stress are the first lessons to learn towards overcoming those digestive health issues and improving your chances of living a healthier, more active life.
With Much Love and Respect as always! Xo!
That’s not all, there’s more!
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Disclaimer: Please note that I am not your doctor while I am a health coach by profession. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable for any damage resulting from or related to your use of this information.