OVERVIEW
Having a problem in digestion of food is quite normal for most of us.
When we eat spicy food or eat too much we oftenly face stomach disorders like gas, acidity, heartburn, indigestion, constipation, nausea or diarrhea.
When these things happen occasionally, it's fine, we somehow manage them but if they start happening frequently then it causes disruption in our normal life. It becomes unmanageable for us to go through our daily routine. If these problems begin in public it causes humiliation and embarrassment.
We mostly face these problems when either the food we are taking is not good or when we live a lifestyle where digestion becomes hindered. We are here to tell you about some tips that can help you get rid of these problems for once and for all.
1.High Fibre Diet
Having a high fibre diet is very important if you have stomach problems.
The fibres play an important role in digestion of food. The fibres in the food help in making the process of digestion smooth.
There are basically two types of fibres, Soluble Fibre and Insoluble fibre. Soluble fibre helps in absorbing water and adds weight and mass to your stools that relieves the problem of constipation. Insoluble fibre acts a brush and clean your digestive tracts making the bowel movement smooth.
High fiber diet also helps in prevention of ulcers and hemorrhoids. Oat bran, seeds, legumes and nuts are rich in soluble fibre. Insoluble fibre is generally found in vegetables, whole grains and wheat bran.
2.Avoid Processed Food
Processed food or packed food is the food items that are ready to be consumed when bought.
They don't need any cooking. High intake of these foods is linked with greater stomach related problems.
Processed foods are rich in trans fat, artificial sweeteners, food additives and refined carbs, all these are very harmful for our body.
Trans fat is over processed fat that causes accumulation of visceral fat in our body. Ultimately, this is the substance that makes us fat. Trans fat is also bad for the heart and causes risk of heart diseases. It's difficult to digest too because of its complex structure. Artificial sweeteners are claimed to cause disrupted bowel movements in more than 60 percent of people who consume it.
3.Drink 4 litres of Water Daily
We all know our body is made of 70 percent water.
Water is really important for our digestive system to work. Drinking 4 liters of water daily keeps our intestine and stomach healthy. It also helps is making the bowel movement smooth.
Apart from water you can drink non-caffeinated drinks to stay hydrated. You can go for herbal teas that don't have caffeine. Apart from that you eat fruits and vegetables that have high water content like strawberry, grapes, cucumber, melons etc.
Studies have shown drinking enough water throughout the day helps in relieving constipation. Insufficient fluid intake is a common cause of constipation.
4.Take healthy fats
Now you must be thinking first I asked you to lower the fat intake, now I'm asking you to take fats.
Well yes, I'm asking you to take fats. Fats are important in our diet. They make our meals complete and give us the feeling of being full. They also help in providing energy for day to day tasks we do.
Trans fats are bad for your health so you shouldn't take them. Good Fats include omega-3 fatty acids. They help in reducing inflammation of the bowel. They also help in easier absorption of other fats in the body.
Omega-3 fatty acids are found in walnuts, flaxseeds, chia seeds and fishes.
5. Avoid Overeating
Overeating is the main cause of the maximum number of stomach disorders. Overeating is the major reason behind gas, acidity, indigestion and nausea.
To avoid overeating you should pay attention to your food. Look at what you're eating. Chew your food properly and then swallow it. Don't eat in a hurry, eat slowly and properly.
Chewing food helps in breaking the food in smaller fragments so that it can be easily digested. Along with that it helps in mixing the food with saliva. Do you know that the process of digestion begins in the mouth as saliva breaks some carbohydrates and fats to simple sugars. Proper amount of saliva insures proper bowel movements and hence prevents problems like indigestion and heartburn.
6. Exercise after Meals
This doesn't mean that you go for an intense long run or go to the gym.
It means simple walking or jogging. When you walk, your organs remain active and because of gravity the food is able to move smoothly.
A simple slow jog or walk after meals can do wonders for your body. It's seen that people who walk after meals digested food more quickly than the people who lay down after meals.
Regular exercise keeps your body fit and your organs working smoothly. If you exercise daily you are at lower risk of getting stomach disorders.
7. Reduce Stress
The amount of stress you take is directly proportional to the number of stomach problems you have. It's said that the brain and stomach are intricately linked with each other. When one does not work properly, others don't work too.
Too much stress results in bad digestion. The stress hormones your body produces, directly affect your digestive system. It causes problems like heartburn, indigestion and acidity.
If you take too much tension and stress then you should go for stress management through yoga or exercising. It's seen that people who are able to manage their stress levels have better digestion than others.
8. Quit Smoking
You might be thinking how smoking and digestion are connected, so let me tell you, they are.
Smoking nearly doubles the risk of acidity and heartburn. It's also cause of stomach, mouth or esophageal ulcers and gastrointestinal cancers.
Quitting smoking might reduce the risks of getting these diseases. Digestive issues can be treated if you quit smoking.
9. Avoid late night meals
Eating late at night and then going to sleep is associated with many digestive disorders. Your body needs gravity to get the food moving in the right direction. when you eat late at night and then lie down then the risk of heartburn increases.
Try to eat 3-4 hours before your bedtime for your food to be digested properly and avoid digestive disorders like indigestion and heartburn.
10. Avoid Drinking Alcohol
Drinking alcohol is directly associated with getting the problem of acidity.
Alcohol is responsible for higher acid production in your stomach hence can cause ulcers and acidity.
Excessive alcohol consumption also leads to bleeding in gastrointestinal tracts, leaky gut and ultimately stomach and liver cancers. If you quit drinking then you can save your life and make your digestion better too.
Conclusion
Simple changes in your diet and lifestyle can prevent all those digestive issues that you have been facing for years now. Taking a proper balanced diet and exercising daily helps in making your digestion better. Avoiding smoking and drinking alcohol help in getting rid of digestive issues as well as save your life.
Stay Safe, Stay Healthy and fit and Stay tuned for more.
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