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Ten Ways To Promote Your Digestive Health

Mon, Aug. 14, 2017 Posted: 04:14 AM


Your digestive system is responsible for breaking down the foods that you consume into nutrients and molecules that your body needs. When you neglect your digestive health, you can begin to experience a number of problems, including digestive disturbances, bloating, nutritional deficiencies and trouble digesting food. Let's take a look at ten ways that can promote your digestive health to ensure that it runs efficiently and you remain healthy.

1. Dietary supplements – A supplement specially formulated to promote digestive health will contain antioxidants to help counteract free radicals and inflammation. There are many essential oils like clove oil, thyme oil and oregano oil that can kill parasites, improve circulation, decrease inflammation in the gastrointestinal tract and increase digestive enzymes and digestive juices in the gastrointestinal tract.

2. Drink plenty of fluids – One of the most important things you can do to improve your digestive health is to ensure you remain properly hydrated. Your digestive tract needs plenty of fluids to function properly. The fiber you eat pulls water from the colon to create bulkier and softer stools which are easier to pass.

3. Eat on schedule – Eating regularly and at the same time of day can help keep your digestive system healthy and strong. Aim to eat three meals a day plus a couple of snacks at the same time each day.

4. Exercise – Studies have shown that exercising 30 minutes a day can improve digestion. According to University Health News, exercise can actually alter the composition of bacteria in the digestive tract, reduce the risk of colon cancer, diverticulosis and constipation. If you cannot dedicate a full 30 minutes to walking, running, biking, swimming or other aerobic exercises, try splitting the time up into more manageable chunks. For example, try taking a 10-minute walk before work, a 10-minute walk during lunch and a 10-minute walk after dinner.

5. Increase fiber – Fiber is found in whole grains, legumes, fruits and vegetables. These wholesome ingredients improve digestive health and help prevent constipation. The fiber found in these foods includes insoluble and soluble fiber. Both types of fiber work to improve digestion. Insoluble fiber, sometimes referred to as roughage, cannot be digested and travel through the digestive system to add bulk to your stools. Soluble fiber, on the other hand, draws in water and helps to prevent water stools.

6. Low fat diet – Fatty foods can slow down digestion and make you prone to constipation. Although you do need to consume healthy fats, you should pair fatty foods with high fiber foods to improve digestion.

7. Maintain a healthy weight – Studies have shown that even gaining a small amount of weight can prevent the valve between the esophagus and stomach from closing completely. When this occurs, stomach acid can go back into the esophagus, leading to abdominal pain, heart burn and other digestive issues.

8. Probiotics – Probiotics are healthy living bacteria that aid in digestion. These bacteria destroy the outer cellular membrane of fungi and bad bacteria that lead to infection. Additionally, probiotics can be used to relieve the symptoms of irritable bowel syndrome, including diarrhea, constipation, bloating and abdominal cramp. According to Harvard Health, probiotics can improve antibiotic diarrhea by as much as 60 percent. Furthermore, probiotics can ease the symptoms of Crohn's disease and ulcerative colitis.

9. Stop bad habits – Excess caffeine, alcohol and nicotine can interfere with digestion and lead to a plethora of digestive issues, including heartburn and ulcers. To improve your digestive health, stop smoking, drink no more than one to two alcoholic beverages and no more than a cup or two of coffee, tea or soda each day. According to Manhattan Gastroenterology, coffee is acidic and can damage the lining of your intestinal tract. Too much coffee can also cause diarrhea and lead to acid reflux, heartburn and abdominal pain.

10. Stress relief – Stress can irritate the digestive system and cause your esophagus to spasm. Additionally, stress increases inflammation in the body, increases stomach acids and decreases digestion. Stress relieving techniques including journaling, meditation, deep breathing exercises and yoga can help to decrease stress and improve digestive health.

The digestive system is comprised of a group of organs that include the stomach, esophagus, mouth small intestines, gall bladder, liver, pancreas and large intestines. When the digestive tract is unhealthy, it cannot convert food into nutrients and energy that your body needs to survive. Unfortunately, many people neglect their digestive health until they begin experiencing digestive troubles. Maintain a healthy weight, decrease your health, take a digestive supplement, stop unhealthy habits, take a probiotic, exercise and eat a well-balanced diet to protect your digestive system and maintain optimal digestion.

Mark John