Tuesday, January 21, 2020

Positive Steps To A Healthy Digestive System

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Digestive issues are a common problem with people everywhere and of all ages. The digestive system is responsible for breaking down the food we eat and converting it to nutrients that the body requires. A problem with the digestive system can impact your overall health. While numerous factors are responsible for people suffering from digestive problems, some of these factors can be negated or even reversed with a few simple steps. It is important to understand that the digestive system is impacted by your food and lifestyle choices. Given below are the three most important steps that need to be followed for a healthy digestive system.
Steps to Improve Healthy Bacteria in the gut
Our gut is populated by bacteria – both healthy and unhealthy. The trick is to improve the population of healthy gut flora on which 85% of our immune system depends to function properly. A healthy gut flora is required for breaking down and assimilation of food. The best way to improve our gut flora is to add fermented food such as kefir, kombucha, yogurt and sauerkraut to our daily diet. Fermented foods contain probiotics, which are the same kind of healthy gut bacteria found in the digestive system.
While fermented foods will help increase the population of healthy gut bacteria in our digestive system, it is also important to eat fiber-rich food to feed the healthy gut flora.  Incorporate onions, leeks, broccoli, raspberries, pears, and beans in your daily diet. Both soluble and insoluble fiber is required by our system. Good sources of soluble fiber are nuts, seeds, oat bran, and legumes, while sources of insoluble fiber are vegetables, whole grain, and wheat bran.     
Identify and Reduce Intake of Food That Increases Inflammation 
Certain foods can increase the inflammation of the gut lining. These include dairy products, wheat, gluten, corn, and processed meats. To protect and increase yields, wheat is subjected to many different chemical sprays during and after harvest. Coupled with gluten present in this treated wheat, the lining of our digestive system finds it difficult to cope with them. Another difficult to digest food is dairy products. Lactose can be a problem for those who lack lactase, an enzyme that helps digest lactose. Whey and casein, both proteins found in dairy products can cause an upset in the digestive system. Butter is mostly fat with a small amount of protein and while it is easy to digest, too much fat will slow down the digestive process, making you prone to constipation. If your diet consists of fat-rich food, ensure to couple it with foods high in fiber that would make digestion easier. However, butter does cause problems with those who have a poorly functioning gallbladder.
An essential part of our diet, protein is required by the body to function properly. However, fatty cuts of meat, while providing protein, are difficult to digest. Selecting lean cuts will help your digestive system and provide protein.
There are various ways to identify foods that cause digestive issues. The simplest way is to eliminate one type of food for at least thirty days and observe the results. For more information, you can visit https://www.happilyeverrushed.com/2018/12/how-to-keep-your-digestive-system.html, and learn about how to keep the digestive system healthy and active. Intolerance tests can also help identify foods that cause problems. However, this should be done after a thorough look at the health history and lifestyle of the patient. 
Eat Your Food Slowly
This piece of advice has been handed down from generation to generation and for good reason. Eating fast does not allow enough time for the digestive tract to receive the full supply of blood required to release stomach acid, bile, and digestive enzymes. These are required to breakdown the food completely. Eating slowly also allows you to chew the food for a longer time, thus making the food into an easily digestible pulp and allowing bacteria in the mouth to start the process of breaking down the food even before it is swallowed. 
For those who are fast eaters, there are a few things that you can add to your mealtime routine to help you slow down. Time yourself for a few days to see how long you spend eating. Once you have an average, start adding one minute more to that time every few days. You could also try eating with the non-dominant hand to help you slow down. Put your fork and spoon down, and talk to those eating with you. Make your meal a social and relaxing affair rather than something that needs to be completed in record time. 
The Bottom Line

Improving and maintaining a healthy digestive system will have a direct positive effect on your overall health.  






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