One of the keys to health and longevity is having strong digestion that can extract all the nutrients from the food you eat. If your digestion is weak, you can eat the best food in the world, yet still suffer from a variety of complaints caused by malnutrition or the lack of certain micronutrients. It really is that simple. You cannot enjoy good health and long life if your digestion is not working as well as it should.
When your digestion is not as good as it should be, your body sends you clear signals, such as excessive gas, bloating, high acidity, frequent lose motions, or bowel irregularity. We often assume that these conditions are beyond our control. But the good news is that they don’t have to be. Through a few simple lifestyle changes in diet and physical activity, you can help your digestive system do the job it is meant to do more efficiently: fully deliver and absorb nutrients for overall health and smoothly rid the body of its unwanted waste.
Young people tend to have highly acid stomachs and good, strong digestion. Their glands are able to produce good quantities of digestive enzymes. As people age, their production of stomach acid and digestive enzymes weakens. Old people tend to have digestion that is slow and temperamental. In those cases where people with weak digestion have managed to strengthen it, there is usually a quick improvement in their skin, hair, nails, strength and energy, mental outlook, and a wide variety of ailments that they have been suffering from.
Dehydration is known to wreak havoc on our digestive system. We need to drink at least 3 litres of water a day to keep our system well hydrated. Our intestines use water to push the digested waste through the system and convert it into a form that can be easily eliminated. Continuous low water intake leads to constipation and the build-up of toxins in the body, and this in turn increases your risk of developing more complicated digestive issues. So make sure you consciously take the time to drink the amount of water you need every day, at regular intervals. Don’t wait to be thirsty.
Here are five things you need to know about how to keep your digestive system clean and functioning well.
1. Eat only when you’re hungry.
The problem with eating when you’re not hungry (aside from possible weight gain) is that it leaves you feeling bloated and uncomfortable. “Only when your stomach is truly empty are your digestive enzymes strong enough to thoroughly break down your food,” Carlson explains.
“Really try and differentiate between eating out of necessity and eating out of habit, and take three to four hours between meals (the time it takes to fully absorb your food),” says Carlson. “It’ll make a huge difference in how you feel overall.”
2. Make dietary fiber your friend
Plan your meals to include fiber-rich foods such as whole grains, oatmeal, beans, nuts, fruit and plenty of vegetables. Dietary fiber helps ensure that your gastrointestinal tract works smoothly. It makes sure that the digestive process moves at a pace that enables your body to efficiently absorb nutrients from the ingested food. Dietary fiber also helps regulate stool consistency and movement of food through the system.
Plan your meals to include fiber-rich foods such as whole grains, oatmeal, beans, nuts, fruit and plenty of vegetables. Dietary fiber helps ensure that your gastrointestinal tract works smoothly. It makes sure that the digestive process moves at a pace that enables your body to efficiently absorb nutrients from the ingested food. Dietary fiber also helps regulate stool consistency and movement of food through the system.
3. Sip warm water throughout the day, and at meals.
When you’re hydrated, it’s easier for food to pass through the digestive system (not to mention that you’ll feel fuller, faster). But pass on the ice, Carlson says. “Cold water is actually pretty challenging to digest,” she explains. “It takes the body about 30 minutes to digest warm water, and one hour to digest cold.” That’s because the body has to work overtime to heat up colder water before it can absorb it. (Bloating expert and nutritionist Stephanie Middleberg agrees.)
4. Exercise and keep stress levels down
Too much stress or anxiety causes your digestive system to go into overdrive. Stress affects digestive tract permeability, causes an imbalance in gut bacteria and increases your risk of inflammation. Moderate exercise on a daily basis has shown to combat this stress effectively, restoring a sense of balance in physical, mental and emotional well-being. Find stress-reducing activities that you enjoy and practice them on a regular basis to keep your digestive system healthy.
Too much stress or anxiety causes your digestive system to go into overdrive. Stress affects digestive tract permeability, causes an imbalance in gut bacteria and increases your risk of inflammation. Moderate exercise on a daily basis has shown to combat this stress effectively, restoring a sense of balance in physical, mental and emotional well-being. Find stress-reducing activities that you enjoy and practice them on a regular basis to keep your digestive system healthy.
5. Drink ginger tea
It’s good for banishing bloating, and ginger tea is also amazing after a heavier meal, Carlson says, because it “helps to burn through the sluggishness and headiness caused by rich food.” Just don’t drink too much, as ginger can be a “little too fiery” for anyone with acid indigestion, she says. Try slowly sipping a weakly brewed version right after you eat.
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