60 to 70 million people in the US are affected by digestive disorders and it is most common reason people seek medical advice. Bloating, Constipation diarrhea, gas, and heartburn are some of the most common types of digestive disorders not only are they uncomfortable but they can also be embarrassing.Today let’s list down ways to IMPROVE GUT HEALTH.
Avoid Eating when you’re Stressed or Emotional
When we get stressed our bodies go into fight-or-flight mode during such times it shuts down digestion in order to divert energy
to the brain and muscles to respond to the stressful situation after all why would you need to digest your lunch when you’re
fleeing from danger some simple breathing techniques can be an effective way to combat this when we’re anxious or stressed out
we tend to breathe through our mouths which activates our sympathetic nervous system breathing through the nose does the
opposite and puts us in rest and digest mode so try closing your eyes and taking three deep breaths in and out through the nose
before eating for betterment of your gut health.
Chew your Food
Chewing well is a critical yet widely overlooked practice do it thoroughly to help food digest as food should be liquid before you
swallow saliva contains enzymes you need to begin breaking down the food for improving your gut health and you don’t want to
rush through this process your stomach doesn’t have teeth to properly digest you need to do a lot of the work in the mouth when
you eat on the run or gulp down your food digestion gets compromised slow down savour your food and chew it well for better
Reduce or Eliminate Processed Foods
Processed foods are hugely challenging for the digestive system a good thing to keep in mind is if you don’t recognise an
ingredient on the label your body won’t either ,.processed foods are full of anti-nutrients which means your body must deplete its
own nutrient stores for these foods to metabolise this is essentially robbing your body of nutrients rather than nourishing this also
causes your body to expend more energy than it should more processed food equals less energy for you .Stick to whole foods as
much as possible number
Drink Plenty of Water
Dehydration can wreak havoc on your digestive system you should drink at least
three litres of water a day to keep your system well hydrated your intestines use
water to push the digested waste through the system and convert it into a form that
can be easily eliminated low water intake leads to constipation and the buildup of
toxins in the body this in turn increases your risk of developing more complicated
digestive issues so make sure you consciously take time to drink the amount of water
you need every day at regular intervals don’t wait to be thirsty
Add probiotics to your Diet for better Gut health
Examples of probiotic foods are yogurt soy milk and dark chocolate probiotics are live bacteria and yeast that have a beneficial
effect on your digestive system they keep the body healthy by combating the effects of poor diet, also help enhance nutrient
absorption strengthen the immune system and possibly even help treat irritable bowel syndrome while they are naturally present
in your body it helps to eat foods that are probiotic in nature.
Heal the Gut with Bone Broth
Homemade bone broth simmered for 12 to 24 hours is a great superfood it’s considered a best for gut health in many traditional
cultures it’s rich in glycine l-glutamine collagen and Gelatin which supports gut health. heal the gut lining and can reduce
intestinal inflammation drink a cup a day and use it as a base in homemade soups sauces and stews .
Digestion actually begins in the brain when you take a few moments before you eat to pause and reflect either with blessings
gratitude or a few deep breaths you are activating the brain signals for saliva to release and get the digestive system prepped and
ready it also calms the parasympathetic nervous system allowing you to relieve stress, digestive system being in a relaxed state
creates better digestion and helps to improve gut health.
Establish a Consistent Eating Pattern
Several studies have reported that skipping meals and irregular meal habits are extremely bad for gut health and is more common
in individuals with IBS. Skipping meals or going long periods of time without eating and then having large meals could potentially
trigger IBS symptoms try eating small consistent meals and establishing a more structured schedule.
Identify and Remove Food Sensitivity
Food sensitivities are a common cause of bloating and gas if you haven’t already
experimented with removing common food irritants such as gluten dairy soy eggs
from your diet it’s definitely worth a try after two to three weeks of elimination you
can experiment by having each food one at a time and noticing if your body responds
common symptoms include indigestion or heartburn nausea gas bloating
constipation or loose stool and is bad for your Gut Health.
Start the Day with a Detoxing Drink
First thing in the morning a glass of warm water and lemon can help kick-start the digestion flush out toxins and put your bowels
onto the right track if you particularly suffer from reflux or bloating try organic apple cider vinegar before meals to help stimulate
digestion put half a teaspoon in a small amount of water swish it and swallow before meals apart from detoxifying your body with
liquid.Liquids are best for your gut health
Bad Habits means Bad Gut Health
Bad habits like smoking and drinking alcohol are detrimental to the health of your digestive system ,you must exercise caution
and do it in moderation smoking causes frequent acid reflux and ulcers it can even cause gastrointestinal cancer alcohol
consumption is not far behind being high in acidic content it also increases the risk of heartburn excessive drinking may cause
inflammation and severe bleeding in the digestive tract also stay away from late night snacking and binges they play no part in
keeping the digestive system healthy
Only Eat 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 ,try and differentiate between eating out of necessity and eating out of habit take three or four hours between meals as that’s
how much time it takes to fully absorb your food it’ll make a huge difference in your gut health and how you feel overall.
After Meals give Yourself a few Minutes to Relax, Breathe or Take a Gentle Walk
Many of us pop our dishes in the sink and are out the door before we’ve even finished our last bite but shifting gears so quickly
hinders the body’s ability to absorb food it also halts blood flow in the stomach and decreases circulation you don’t have to go
swimming right after you eat just don’t race around or dive back into work the second you’re done either it will never help you to
Improve Health Gut
Eat more Fibre and less Sugar and Fats
To Improve Gut Health Contrary to popular foods you must eat both soluble and insoluble fibre regularly while the former draws
out extra water content to prevent runny stools the latter helps to add bulk whole grains wheat bran and vegetables are rich
sources of insoluble fibre legumes seeds oat bran and nuts help to meet the dietary requirements of soluble fibres ,cut down on
sugar content and fatty foods in your meals artificial sweeteners are known to escalate bad bacteria in the intestines and fatty
foods can cause constipation and bloating instead you should include foods that contain healthy omega-3 fatty acids like mackerel
salmon and sardines they help to improve Gut Health.
Exercise to Improve Your Gut Health
Exercises like jogging and cycling are obviously beneficial for the body they’re also good for your digestive system regular exercise
of any kind ensures proper digestion and prevents constipation and bloating you can even try deep breathing and maintaining
good posture this will help reduce the chances of heartburn choose a workout of your choice for a healthy gut and body.
Eat Five to Seven Servings of fruit and Vegetables a Day
Be adventurous and get creative when it comes to adding more fruits and veggies to your diet fill your plate with fresh produce,
also plant foods are rich in fibre and contain many disease-fighting chemicals which improve gut health ,a high-fibre diet has
been linked to improve Gut health choose poultry or fish more frequently than red meat and limit all processed meats like salami
bacon and hot dogs .
While you can cleanse your gut and maintain good digestion by using these tips there are other ways to detox your Improve Gut Health Do Checkout More blogs for a life enhancing tips.Life Enhancing Tips
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