Everyone has to deal with digestive dilemmas from time to time. There are lots of things that can go wrong with the intricate digestive system of the human body, such as diarrhea, constipation and bloating. None of these symptoms are enjoyable to experience, but they do affect us all from time to time.
Even though these symptoms might be common and seem relatively simple, they can be the sign of something more serious. If you are suffering from any of these symptoms often, you may have a severe digestive problem that requires professional treatment. It’s significant to speak with your doctor and get a diagnosis as soon as possible.
Do You Have a Distressed Digestive System?
Here are the signs to look out for that may indicate you have a problem with your digestive system:
- Keep An Eye on Regularity. Despite what you may have heard, everyone has different amounts of bowel movements. However, the normal range is between three per week and three per day. If you are having movements less or more often than this, there may be a problem.
- Bowel Movements Themselves Should Also be Regular in Nature. This means that the stools should not be excessively hard or soft.Irregular bowel movements caused by conditions such as constipation or diarrhea may be due to dietary problems, like an improper amount of fiber or a lack of hydration.
- An Excess of Gas is Also a Problem. The average person can produce and expel one to four pints of gas per day. If you have more than this, it could be a sign of something severe.
Achieving Wellness: The Significance of Your Digestive Health
If you don’t look after your digestive system, you will be much more likely to have other diseases and health problems. This is because your digestive system governs a large portion of your immune system.
In order to look after your digestive system, you need to understand how it works.
A delicate ecosystem exists in your intestines. Good and bad bacteria live together to keep the digestive process flowing smoothly. It is essential to keep these different types of bacteria in balance in order to maintain a healthy digestive system.
Disruption of this balance may cause the growth of many bad bacteria in your gut, which in turn may impair your digestion. Various things like your diet, lifestyle choices and the use of antibiotics can interfere with this ecosystem.
A Healthy Digestive System Equals a Healthy Life
The benefits of maintaining a healthy gut are numerous and varied. Here are just a few of the main ones:
- Lowers your chance of getting colon cancer.
- Reduces your risk of irritable bowel syndrome, diarrhea and constipation.
- Lowers your chances of having hemorrhoids.
- Prevents abdominal bloating and gas.
- Improves the absorption of minerals and vitamins.
- Enhances an overall feeling of comfort and well being in your body.
Keep Your Gut Happy With These Easy Tips
Here are some simple ways you can help your digestive system:
1. Prebiotics Helps Populate Good Bacteria
If you want to elevate the population of friendly bacteria in your gut, prebiotics can be helpful. They help good bacteria to grow and reproduce in order to restore the delicate balance of your gut.
Here’s how these friendly bacteria help your digestive system to remain healthy:
- They make your digestive system run smoothly and efficiently.
- They prevent the buildup of any toxins or chemicals in your body.
- They keep you safe from infections by using up the energy and nutrients that allow bad bacteria to grow and thrive.
- They also and other harmful organisms from using this energy to prevent infection.
Don’t confuse prebiotics with probiotics.
- Probiotics are live bacteria that directly boost the population of friendly bacteria in your intestines.
- Prebiotics, on the other hand, are not made from bacteria, but are composed of ingredients that promote the growth of these helpful microorganisms.
Aside from baked wheat flour, which contains 4.8 percent prebiotics, you can find several tasty and simple sources of prebiotics in many types of raw foods, like:
- Onion contains 8.6percent prebiotics.
- Chicory root contains 64.6 percent prebiotic.
- Garlic contains 17.5 percent prebiotics.
- Leeks contains 11.7 percent prebiotic.
- Asparagus contains five percent prebiotics.
- Wheat bran contains five percent prebiotic
- Dandelion greens contain 24.3 percent prebiotic fiber
Prebiotics keep your gut healthy in the long-term, but if you want to see immediate results, probiotics are an efficient solution.
2. Fiber Regulates Your Bowel Movements
Fiber is one of the most significant tools for good digestion. There are many other advantages of consuming fiber. It helps to keep your heart healthy and your blood sugar levels balanced. Fiber can also be beneficial for people who are trying to lose weight, as its consumption makes one feel full for longer.
The top sources of fiber are plant-based, so you need to include lots of vegetables, fruits and grains in your diet. There are also two different types of fiber: soluble and insoluble. You need some of each of these forms to stay healthy.
Soluble fiber is soluble in water. It swells and forms a gel-like substance when mixed with water. It is widely present in foods such as:
Insoluble fiber does not dissolve in water. It moves through your gut in close to its original form. It is present in wheat-based products and bran layers of cereal grains.
Too much fiber can clog up your system and cause constipation, while too little fiber may lead to diarrhea and other problems. Thus, it is essential to get the right amount of fiber each day. The daily recommended dose of fiber is 14grams for every 1,000 calories.
3. Why Gut Healthy Means Getting Healthy
You need to tailor your living style in order to keep your digestive system functioning properly. Here are some tips to improve your diet:
- Kick Processed Foods Out of Your Pantry. Processed or junk foods are rich in sugars, bad fats and salt. These substances cause inflammation in your body, which slows down your digestion.
- Binge on Fresh Fruit and Vegetables. Fruits and vegetables are rich in fiber, vitamins and nutrients to help your body stay healthy. Prioritize fresh and organic produce whenever possible.
- Don’t Forget Protein. Along with meat, vegetable proteins are a vital part of your diet, too. You can find lots of vegetable proteins in foods like beans or soy-based products. Naturally, you should also be eating lean meats and fish for your meat-based protein. The main benefit of vegetable proteins is that these foods are devoid of saturated fats or other harmful ingredients.
- Get Your Healthy Dose of Vitamin D. Vitamin D is imperative in order to cut down on your cancer risks, especially colon cancer. You can get a lot of vitamin D from the sun, but you can also find it in supplements and certain foods like salmon.
- Vitamin A is Essential. A mucous lining is produced in the rectum for bowel movements to pass smoothly. This coats the feces and lubricates their passage out of the body. Vitamin A helps in the production of this mucous. So, remember to take foods laden with vitamin A, like carrots, leafy greens, fish and peppers.
- Be Careful With Medication. Certain medicines and tablets may be interfering with your digestion. Be sure to read the label thoroughly and consult a doctor if you have any concerns.
- Don’t Hold It In. When you hold in bowel movements and delay them, you are keeping harmful toxins and waste products in your system. Naturally, this isn’t healthy. It can cause constipation because it leads to dry, hardened stools that are painful to pass.
- Cut Down on Cigarettes and Alcohol. Both smoking and alcohol can cause stomach ulcers and bowel disorders. In a long run, these harmful habits can also cause a variety of cancers and other life-threatening diseases.
4. Know the Difference: Not All Fats Are Bad
Your body needs healthy fats to function properly. Good fats such as monounsaturated and polyunsaturated fats are particularly essential for the well-being of your cardiovascular and digestive system, as well as your overall health. You can find these fats in various tasty food sources,such as:
- Sunflower, Sesame and Pumpkin Seeds
- Non-GMO Soy milk and Tofu
- Flax seed
- Fatty Fish Like:
- Nuts Like:
- Macadamia Nuts
You may want to cut down on your intake of unhealthy or trans fats. These harmful fats can slow down digestion and cause health disorders. Besides, the regular consumption of unhealthy fats can also lead to weight gain, which may put pressure on your digestive organs and impair your digestive system.
A few of the sources of bad fats are:
- Processed foods such as:
- French Fries
- Breaded Fish
- Hard Taco Shells
- Chicken Nuggets
- Fried Chicken.
- Any food product with partially hydrogenated’ oil.
- Packaged foods like:
- Commercially-baked goods like:
- Pie Crusts
- Hamburger Buns
- Pizza Dough
- Solid fats like stick vegetable shortening and margarine.
- Pre-mixed products like chocolate milk, as well as pancake, muffin and cake mixes.
5. Revise Your Eating Habits
It’s good to eat healthy foods, but you also need to eat them in a healthy way in order to keep your digestive system intact. This means you need to slow down as you eat, take your time with meals and chew your food carefully. You should also keep healthy snacks nearby for those moments when you feel hungry.
Here are some clever tips to improve the way you eat:
- Stop When You Feel Full. Don’t force yourself to finish your plate every time you eat. Stop when you don’t feel hungry anymore, rather than tricking yourself into eating more than you need.
- Eat Mindfully. Focus on your food whenever you eat. Don’t try to multitask by snacking as you walk or move around the house between bites. Sit down comfortably and take your time to chow.
- What’s The Hurry? Never rush your food. Chew every mouthful carefully and thoroughly. Try to relax your body and mind and let yourself focus entirely on the meal. By chewing your food properly, you will make it easier to digest in your stomach.
- Be Punctual With Your Eating Schedule. Don’t start to skip meals or eat at weird times. Your body develops a dietary clock and prepares itself for digestion at certain times of day. By changing the way you eat, you will be disrupting this rhythm.
6. Why Water is Your Best Friend
Your body needs water to function. Water is involved in almost every single process in the body, so you need to hydrate yourself with enough water. Experts recommend you drink at least eight glasses of water each day. You may need more if you live in a particularly hot region or have an active lifestyle.
Inexpensive and available, water is the best go to drink available. Cut down on soda and other sugary drinks, and replace them with water. If plain water isn’t to your taste, you can add a bit of lemon juice or a slice of cucumber or lime. Try seltzer water, too.
7. You Need to Move It to Lose It
Your digestive system works efficiently when you are mentally and physically fit. Doing exercise for even half an hour each day may work wonders for your health. Here are a few ideas:
- A simple walk around your local area is an easy way to start your exercise regimen.
- Try jogging, swimming, weight training or a dance class.
- Walk or cycle to work instead of driving every time.
- Take the stairs instead of the escalator or elevator.
- Park your car further away from the store, so you have farther to walk.
8. Raise Your Happy Hormones to Relieve Stress
Stress releases chemicals in the brain that can disrupt various bodily processes, including digestion. When you feel stressed, you may notice a tingling feeling in your stomach. This occurs because of the production of excess stomach acid. This acid can damage your internal organs and slow your digestion. Stress can also cause ulcers, irritable bowel syndrome and other gastrointestinal issues.
Stress-free living is a therapeutic way to a healthy gut. There are lots of ways to combat stress, such as:
- Identify the problems in your life. It might be your career, family problems, marital issues, or something else entirely.
- Communicate and work with people you love, or consult a therapist to deal with the problem.
- Go for yoga and exercise regularly to relax your mind.
- Take some time out to spend on your favorite activities.
9. Detox Your Mind, Body and Soul for Overall Balance
Detoxification is a body cleansing process. There are lots of different types of detox you can enjoy. Body detoxification processes work to clear out the toxins and waste products that can accumulate in your organs. Detox herbal formulas are a natural and safe means to clean your digestive organs of toxic substances. You can also try enemas or salt cleanses to clean the colon.
Journaling is an excellent way to detox your mind and soul. By writing down your problems, successes and concerns, you can clear out extra baggage you may have been carrying. Taking a walk in a natural setting is also a relaxing way to detox, as well as meditation or yoga.
It’s vital to keep your colorectal region in a perfect working condition. Even if you have a healthy diet and active lifestyle, you can still suffer from digestive issues from time to time, but if you ignore lingering symptoms, complications may arise. You should start to feel a lot better by simply choosing one or two of these tips to try today to help your digestive system.