You are what you eat.” It’s a common saying that you have all likely heard. In the nutrition world though, the saying is different. Instead we say, “you’re not what you eat, you’re what you absorb”. Digestion is of the utmost importance to anyone who cares about his or her health, and it can make or break your progress in the gym as well.
This article will discuss a few simple ways we can improve our digestion and subsequently, our overall health and well being.HYDRATION:-One of the main causes of chronic constipation is dehydration. The reason why? Because drinking enough water keeps your intestines smooth and flexible. It also helps keep the food you eat moving through your intestines and ultimately allows food waste to exit the body.
If your body doesn’t have enough water, then stool will become hard and difficult to pass.DIET:-When you eat junk, the intestinal lining is damaged. Trans fats, and processed foods inflame the GI tract. You should also maintain the proper ratio of acidity versus alkalinity in your gut? This ratio can be compromised by poor food choices as well. Minimize refined and processed food, trans fats, and alcohol consumption, add whole foods, eat a minimum of 1 serving of fruits and vegetables everyday day.
Gut Flora Balance:-Fermented and cultured foods are the best choice. Fermented foods have increased probiotic content, help with digestion, and are loaded with digestive enzymes. Also, if you’re eating a diet too low in fiber, you’re likely to have food hanging around too long (bowel transit time is too long), allowing nasty byproducts of digestion to irritate and inflame your gut.
Make Fibrous Carbs the Cornerstone. High fiber fruits and veggies protect the colon and reduce the chance of getting bowel diseases, including colon cancer. Increase fiber slowly. Aim for a serving of one or the other in every meal. With soluble versus insoluble fiber, just focus on total grams, as most high fiber foods have a good mix of both already. Digestive Enzymes:-The role of digestive enzymes is primarily to act as catalysts in speeding up specific, life-preserving chemical reactions in the body. Essentially, they help break down larger molecules into more easily absorbed particles that the body can use to survive, needless to say, an important role in digestive health!Supplement with probiotics:-Probiotics is a general term for living microorganisms, often called “friendly” bacteria that have health benefits in the body.
These can be bacteria or yeast that are similar to organisms that are naturally found in the body, especially in the digestive tract. Probiotics work by balancing the levels of microorganisms in the intestines. They drive down the numbers of harmful bacteria. They also seem to boost the body’s immune system.
There’s evidence that some probiotics may be helpful in treating irritable bowel syndrome, some types of diarrhea, colitis, acne, and eczema in children. They may also be used with antibiotics to help prevent diarrhea that may come with taking antibiotics.Training:-Training at mild and moderate intensity helps with speeding up the digestion process.Although exercise is crucial to digestive health, you cannot play down the importance of proper food with regard to your digestive health.
Remember to eat more fat-free and high-fiber foods that are rich in essential nutrients. Vegetables like spinach, broccoli, carrots and spices like garlic, ginger and others are effective digestives that are especially healthy, if you combine them with a proper routine. It is often more important to give your body the time to digest rather than simply reduce your portions. Also, if you tend to drink less than 2 bottles of water every day, drink more of it. Exercise usually saps water from the body, and sweating can eliminate the water needed for proper digestion. This can lead to complications, and you need to ensure that your digestive system is functioning well.
Exercise can thus help you determine a proper digestive routine.Although moderate, routinely performed and light exercises like yoga boost digestive health, know your limits. Don’t overexert your body today just because you missed yesterday’s session. Remember that this is a gradual exercise and the results will not be experienced immediately.Don’t train on a full stomach; it can lead to many complications like breathlessness, nausea, vomiting and even light-headedness. If you have had a rather filling meal, take a walk or perform some basic digestive yoga poses. Walking is one exercise that is not heavy on the body and gets the job done, i.e.