This article discusses some easy ways to improve digestion. If you often face issues with digestion such as loose motions, frequent nausea, gastroenteritis, constipation, irregular bowel movements, burning sensation while passing stools, gas, bloating, heart burn, frequent headaches, trembling or weakness in the legs, muscle cramps etc, then this article is for you. Eating foods rich in fiber, avoiding simple carbohydrates and deep fried food, going for gluten free or lactose free food, etc are some simple tips that can help. Additionally, the following list of easy ways to improve digestion can also lead to a healthier digestive system as well as overall health and wellbeing.
Table of Contents
1. Sleep well
Are you groggy when you wake up in the morning? Do you abruptly sit up when the alarm rings and long to go back to sleep just for 5 minutes? Are you tossing and turning all night? Whatever the nature of sleep issue you face, you must know that it has a direct and disastrous impact on your digestion. The body and mind rest while you sleep but your digestive system industriously breaks down the food you have eaten all day, and sends it down the tract for absorption of nutrients into blood, and discarding waste. If you don’t sleep well, the digestive function is disrupted and over time, it becomes sluggish. Improve the quality of your sleep, and you will see a marked improvement in your digestive and overall health.
2. Chew your food
Each tooth in our mouth plays a specific role, the basic one being that it must chew every morsel of food that we eat. An easy way to ensure you chew your food well is to continue chewing until it naturally slides into the esophagus instead of you having to swallow it consciously. Chewing activates taste buds and salivary glands, which in turn send signals to the stomach. Thanks to these timely signals from the taste buds and salivary glands, the stomach prepares an environment that further breaks down specific nutrients having specific molecular bonds and chains. This way, there is no sudden rush of excess acids or enzymes or a sluggish stomach that causes delay in digesting the food.
3. Walk everyday for 45 minutes
This is one of the easiest ways you can improve digestion which will also help you burn calories and get in shape. Walking keeps the backbone straight and the midsection free from obstructions. It tones and relaxes the intestinal muscles and soothes them. It is as simple as that!
4. Drink enough water
Women must drink 7-9 glasses of water while men must drink 8-10 glasses on a daily basis. (This quantity depends on one’s body weight as well as individual activity levels). While it is required to maintain the body temperature and bodily fluids at optimum levels, water also helps the senses understand intensity of hunger. If you don’t drink enough water daily, your body cannot differentiate whether it requires food or water. So, it triggers hunger. This leads to eating more often than what your digestive system is equipped to handle. While eating as well, if you are not sure you want to stop eating or have another helping, drink a little water and wait a few seconds. If you feel full, stop right away.
5. Eat right
This is one of the easiest ways to improve digestion. Include a portion of proteins, some complex carbohydrate (emphasis on complex), a portion of fiber, something fresh and colorful for antioxidants and vitamins with each and every meal. You can skip the protein altogether for dinner if you wish. Eat treats occasionally. Snack on protein rich nuts, fruits, and fiber rich food instead of food rich in sugar. This will make you feel lighter and would be easier on your digestive system as well.
6. Eat probiotics
Eat yogurt or a small helping of cottage cheese to stimulate digestive enzymes. Stay away from processed cheese that is high in sodium. The bacteria present in live yogurt and other fermented dairy can help with digestive enzymes and also keep the stomach lining from being harmed by the digestive acids.
Stress and tension keep you up all night. Lack of sleep hinders the digestive process. Stress by itself mixes up the brain signals and causes acidity, inflammation of the inner intestinal walls, as well as inability to absorb fluids and nutrients into the blood stream. This leads to loose motions and eventually to more serious illnesses. Learn to relax and breathe out the mental stress. Consciously adapt a relaxed body posture as against a tensed pose and remind yourself to free your mind of clutter. This will work wonders for your digestive system. It will also save you a lot of money and trouble dealing with anxiety and other stress related disorders in the future.
A hearty laugh aids digestion. Unbelievable but true! The fact is: a hearty laugh quells negative thoughts, emotions, ergo stress. It keeps your mind healthy and the brain signals are strong and efficient. And hence, better digestion.
They say, “Little things matter” and this is especially true when looking for easy ways to improve digestion. Where eating healthy food and leading an active lifestyle is a precursor to a long, healthy and happy life, paying attention to little details at every meal and before going to bed will help keep all your bodily functions running smooth. Although, adapting these little tricks and easy ways to improve digestion into your daily routine might initially feel cumbersome, once you are habituated to them, you won’t even know you are working towards improving your digestion.