Healthy Habits for Better Digestion

Maintaining gut health is crucial for general wellbeing so one will need the tips for healthy habits for better digestion. The digestive system is a very important system that plays a major impact on the proper functionality of the body as well as an individual’s daily life. The digestive system is involved in various functions in the body like absorbing nutrients, producing energy, and even influencing the mood of the body. This is why it is essential to keep a healthy and efficient digestive system. The digestive system consists of organs that aid in the breakdown of food, absorption of nutrients, and expelling of wastes. The teeth, esophagus, stomach, liver, pancreas, small and large intestines, colon, rectum, and anus are among the organs that make up the digestive system. 

Why is the digestive system important?

Digestion is the process where food is turned into the nutrients that are needed for the optimum functionality and survival of an individual. The individual’s body then turns these nutrients into energy that is necessary for cell growth and repair. Also, due to the link between the brain and the digestive system, research has shown that the digestive system can affect the mood and general mental health of a person.

What are some of the signs of problems in the digestive system?

Digestive system issues can occur in anyone and can be due to a variety of causes. Some of the symptoms that can be seen with digestive issues include:

• Bloating
• Cramps
• Constipation or diarrhea
• Flatulence
• Nausea and vomiting

While the above symptoms may not be indicative of severe disease, they can, however, be seen in some more serious digestive issues like Crohn’s disease, and irritable bowel syndrome among other issues.

What are the habits that will ensure better digestion?

Some of the habits to adopt to ensure that an individual maintains a good digestive system include:

• Losing weight – This can go a long way in reducing some of the signs of a bad digestive system like heartburn, gas, belching, or ulcers. The best exercise plans are usually the ones recommended by health care specialists and are tailored to help the individual shed weight, especially around the belly.
• Reducing the food quantity ingested – This is a good way to prevent bloating, heartburn, indigestion, and other associated digestive health problems. Eating smaller meals more often and eating them slowly can also help to avoid eating more than planned because it takes time for the feeling of satiety to set in.
• Drink lots of fluids – Drinking adequate fluids, especially water can help the body get rid of wastes and stay free of constipation. Fluids like juices, tea, and other beverages, are highly recommended for individuals. A doctor or a dietician can help in telling a person the best types of fluid to drink and how much to take.
• Take fiber – Eating at least 20-35 grams of fiber can satisfy the body’s daily fiber needs. Eating oranges, whole grains, nuts, beans, cherries, and other fiber sources can help with digestion. They can also help in providing bulk which prevents the development of constipation. They also contribute to the feeling of satiety which makes the individual eat less. This is beneficial to people that want to lose weight. Fibers are also good for the blood sugar and the heart.
• Chewing gum to reduce heartburn – Chewing prompts the production of saliva, which balances the acidity that causes heartburn. Peppermint flavors should be avoided as they can irritate. This remedy can also be avoided if chewing gum causes the individual to swallow too much air which can cause bloating.
• Increase the level of physical activity – exercise may help with some minor digestive problems like constipation, bloating, or indigestion. This is because physical activity can help promote the movement of waste by the digestive system. Exercise also helps reduce stress which is a trigger to many digestive problems.
• Take probiotics – probiotics are good bacteria that are included in some food products. They can be found in yogurts, snacks, some juices, and even in some supplements. These probiotics can help with some digestive issues like irritable bowel syndrome, diarrhea, indigestion, or inflammatory bowel disease. However, scientists do not yet know the exact probiotics that help with which conditions or the amount that is needed to be taken. It is important to consult with a doctor before taking these probiotics.
• Reduce stress – There is a connection between the digestive system and the brain. This is why stress can be a trigger that can worsen issues like ulcers or heart burns. It is very important to reduce stress in any way. An individual can either do so by relaxing, getting enough sleep, exercising, meditating, or doing hobbies.
• Dieting – It is important to eat foods that do not cause issues to the particular individual’s digestive system. Some people have problems with fatty food like fried and oily food, and others have problems with food that cause gas like beans. For others, their issue is with acidic food like citrus, tea, and coffee. In many others, spicy food can wreak havoc on their digestive system. An individual needs to identify these problematic foods and do their best to avoid them in order to limit their digestive issues.
• Reduce alcohol consumption and stop smoking – Smoking weakens the valve at the end of the esophagus. This can lead to acid reflux which causes heartburn. It can also predispose an individual to certain types of cancers. Ulcers are also more common in smokers than in other people. Limiting alcohol intake can help in controlling heartburn, liver issues, and cancer of the esophagus.
• Limit salt intake – Even a little extra salt can cause bloating. It is important to be aware of the sodium content in the food an individual consumes and regulate the intake
• Hygiene – It is crucial to be careful with the food that is being consumed. Food poisoning is a severe condition that should be avoided. It is important to ensure the cleanliness of all the cooking and eating utensils. Use different utensils when preparing vegetables and raw meat or fish. Also, ensure that all the dairy products are pasteurized.
• Consult with a doctor – This is very important; make appointments to see a doctor if there are persistent or recurring symptoms of digestive issues. It is also important to seek immediate medical help if there are severe symptoms that are affecting the body like fevers, diarrhea, abdominal pain, or even problems with swallowing.