A healthy digestive system helps to ensure good food, good absorption of nutrients and helps strengthen resistance, keep disease away. Here are 5 ways to keep your digestive system healthy.
Function of the digestive system
The digestive system is a system of organs in the body that takes in food, digests it, and then converts it into energy and nutrients. The final step is to get the waste out. The digestive system consists of two parts, the alimentary canal, and the digestive gland.
Just as you brush your teeth, wash your hands, and shower, you must also keep your digestive tract clean. Failure to keep the digestive tract clean properly means that you could very well experience diarrhea, constipation, or a slow digestive process. Those are just some of the mild symptoms of an untreated digestive tract. You can also become extremely sick from not having a healthy digestive system. I will list 5 ways to help keep your digestive system healthy:
Function of the digestive system (Image soucre: medlatec.vn)
5 ways to help keep your digestive system healthy
1. Daily exercise helps improve digestion
Abdominal exercises help move substances in the digestive system through the contractions that you perform with the muscles. The rate of metabolism also rises from general exercise. You’ll notice that your bowels will become more regular if you exercise than if you don’t exercise at all.
One study in healthy people found that moderate exercise such as cycling and jogging can speed digestion by nearly 30%. Research in people with chronic constipation also shows that walking 30 minutes a day significantly improves symptoms of constipation.
Daily exercise helps improve digestion
2. Eliminating stress
Eliminating stress will help improve the flow of the digestive system. Stress messes with the body and can cause inflammation, illness, and other symptoms in the digestive system. Stress can also cause stomach ulcers.
When you are stressed, the body will not provide energy for the digestive system. In addition, the gut and brain are also connected, so when the brain is stressed, the digestive system will not work well. You can manage stress to improve digestion by meditating and relaxing.
Eliminating stress – 5 ways to keep your digestive system healthy
3. Drinking enough water
Dehydration is a common cause of constipation. Therefore, experts recommend drinking 1.5-2l of caffeine-free liquids per day to prevent constipation. However, you may need to drink more if you live in a warm climate or exercise.
In addition to water, you can also drink herbal teas and other caffeine-free beverages. You can also meet your body’s water needs by eating water-rich fruits and vegetables like cucumbers, squash, celery, tomatoes, melons, strawberries, grapefruit, and peaches.
Drinking enough water
4. Take your recommended daily intake of fiber
Eating foods rich in fiber will help keep your intestines clean, allowing them to function properly. By eating foods rich in fiber, you will feel lighter and healthier. By keeping your intestines clean, you will also notice a smaller waistline. Too much fiber can also lead to diarrhea. Good sources of fiber are raspberries, acai berries, blueberries, red onions, and apples. Whole-grain breads and cereals are also good sources of fiber. You can mix fiber foods with other foods (like blueberries and cereals) or eat them by themselves. Bran cereal is another excellent source of fiber.
In addition, you should eliminate bad fats and red meat to allow your digestive system to function normally. Red meat and foods with unhealthy fats will be difficult for the digestive tract.
Take your recommended daily intake of fiber
5. Chewing your food well before swallowing
If you don’t pay attention when you eat, you may eat more than you need. You will experience digestive problems such as bloating, gas, and indigestion. So if you want to improve your weak digestive system, you should practice eating slowly.
Chewing food well before swallowing can make it easier to digest. When you chew food, the saliva starts breaking down the food that you are chewing. The more you chew before swallowing, the less work your digestive system will have to do. Chewing food well will also help your intestines absorb the nutrients better. Therefore, this is the best way of the 5 ways to keep the digestive system healthy.
Eating slowly and chewing well also helps you enjoy your food and eating process. So when you eat, you should:
+ Eat slowly.
+ Enjoy the beauty and taste of food.
+ Choose each piece of food carefully.
+ Focus on food by turning off the TV and putting away the phone.
Emotional eating harms digestion because people who eat when anxious are prone to indigestion and bloating. So, take time to relax before meals to improve the symptoms of digestive diseases.
Chewing your food well before swallowing
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The 6 natural habits for Effective Weight Loss – Russ Nagamori