How to improve digestion
Having a bad digestion is undoubtedly one of the most stressful factors in people; they feel uncomfortable, in a bad mood and heavy.
Undigested food ferments the digestive tract, causing discomfort and inefficient absorption of nutrients.
Dyspepsia, better known as ‘laborious digestion’ refers to the sensation of difficulty in carrying out the digestive process properly, due to the fact that the food and liquids that are consumed generate toxins in the organism that interfere with the metabolic process.
For food to be fully digested, each enzyme and digestive juice must be secreted in the right amount, at the right time, and the intestinal wall must be in good health.
The most common features of dyspepsia are burning, a feeling of heaviness in the stomach, pain in the center of the chest, sour taste in the mouth, frequent belching, nausea, and reflux.
Symptoms are caused by various circumstances, including stomach ulcer, reflux esophagitis, heavy meals, alcohol intake, smoking, and frequent use of stomach damaging drugs such as anti-inflammatory drugs.
Causes of indigestion
Chew food very little: Nowadays people eat too fast, but you must remember that if you don’t chew well, the effectiveness of your digestive process is reduced, since the nutrients are not assimilated correctly.
Drinking liquids with meals: The liquid dilutes the secretions (acid, enzymes, and bile) that are responsible for the digestive process. For this reason, experts recommend that you do not drink water with your food; ideally, this should be done two hours after each meal, so that your digestion improves.
Stress: When people are more tense they do not produce enough stomach acid and/or digestive enzymes, factors that prevent the digestive process from going well.
Put it into practice
Eat when you are hungry: If you consume something, but don’t really want to, the digestive juices don’t flow properly, so you will feel swollen and with it, your digestion will be damaged.
Avoid stress and arguments at mealtime: The digestive system is regulated by the autonomic nervous system, which in turn is powerfully influenced by the mind and emotions. So when you eat, have a good time.
Eat protein: Ideally, this should be done at every meal. When you have a low protein diet (egg, meat, chicken, cheese, etc.), the secretion of digestive enzymes is not stimulated. All this, together with the daily consumption of fiber and fruits, will help you to metabolize each food better and consequently, you will feel better and you will be in a very good mood. It is worth it!
Foods to improve digestion
The digestion process begins when the aroma of a food is perceived and the mouth begins to produce saliva. The purpose of the digestion process is to transform food into substances that can be absorbed and used by the body.
However, sometimes the digestion can be altered because the body loses the ability to digest certain foods, causing some symptoms associated with poor digestion such as bad breath, inflammation, abdominal pain and flatulence, among others.
Fiber: Helps move food through the intestines which prevents constipation. Fiber is found in fruits, vegetables, cereals, and legumes. To increase your fiber intake, nutritionist Carmen Haro makes the following recommendations:
Lean meats: This type of food is easier to digest because of its low fat content. People who have had a gallbladder removed often have difficulty digesting fats so it is recommended to moderate their consumption.
Probiotics: Foods such as yogurt or jocoque contain beneficial bacteria called probiotics that help digest certain nutrients.
Fractionating the diet: The digestion of food is most favored when several meals are made a day as this prevents the digestive system is overloaded with food and is slower. We suggest 3 main meals and 2 snacks.
Water: Digestion is a process that requires water in order to carry out the correct mixing of food. When you don’t drink enough water, the stool is more compact, which makes it difficult to excrete.
Avoiding alcoholic beverages, exercising and managing stress are some other recommendations to improve digestion. Take care of your digestive health! For more information visit the Institute of Nutrition and Health website Kellogg´s.
Reasons Why Exercise Improves Your Digestion
It is estimated that between 23 and 45% of the world’s population suffers from dyspepsia, a term that encompasses any type of gastrointestinal and digestive discomfort. A simple way of prevention is to exercise, because it improves digestion.
Quitting smoking, reducing alcohol consumption, exercising and losing weight are measures that contribute to improving your digestion, along with treatments in severe cases, reports the Spanish Association of Gastroenterology.
Going deeper into the subject of exercise, here are some reasons why practicing it improves your digestion.
- Strengthens muscles
Cardio exercise strengthens the muscles of the abdomen and stimulates the intestines to properly move food through your digestive system, according to the Society of Gastroenterology.
- Combats stress
Stress is one of the triggers of gastric problems such as inflammation, with exercise you reduce cortisol and as a result your bowel function normalizes, according to Mayo Clinic experts.
Practicing yoga helps you create a “bond” between the food you eat and the digestive organs. Bridge flexion postures, the Janu sirsasana and Sirsasana help you to correctly eliminate the feces of the body, informs the Mexican Institute of Yoga (IMY).
- Improves appetite control
Because it causes hormonal changes, such as endorphin secretion, it reduces the risk of overeating. Having plenty of food in the stomach slows digestion, which normally lasts 40 hours, says Michael F. Picco, a Mayo Clinic physician.
- Modifies intestinal flora
Exercise modifies the intestinal flora to avoid intestinal diseases and damage to digestive health, caused by the imbalance of good and bad bacteria, explains Enrique Domínguez, president of the Spanish Foundation for the Digestive System (FEAD).
- Improves metabolism
At the age of 30 the metabolism becomes slower, so it assimilates more fat and consequently causes delayed digestion and less intestinal transit. Walking 20 minutes after eating is enough to correct both problems.
Having a bad digestion generates a waste of food proteins, diarrhea, vitamin deficit and levels of essential fatty acids, reasons why you are in a bad mood, without energy and tired all the time.
You may be interested:
- Repair Burned Hair, Remedies
- How To Moisturize Dry Hair Tips
- How to remove sunspots
- remove excess salt from your food