28 December 2013

10 Tips for Improving and Maintaining Your Digestive Health

    10Tips for Improving and Maintaining Your Digestive Health

 Your digestive health is directly impacted by the foods you eat and the lifestyle you live. By taking steps to improve your digestive health, your digestive system will function more efficiently, improving your overall health and sense of well-being.

Try these 10 tips for your better digestive health:

1Eat earlier in the day and not too much just before bed. Your body needs adequate time for digestion. Lying down too soon after eating is a recipe for heartburn and indigestion.

2 Skip the bad habits: Smoking and avoid excessive caffeine and alcohol. Liquor, coffee, and cigarettes can interfere with the functioning of your digestive system, and lead to problems like stomach ulcers and heartburn.

3 - Try not to eat when you’re feeling stressed out. If you’re frequently stressed try to create a more relaxing time to eat.

4 - Choose lean meats. Protein is an essential part of a healthful diet, but fatty cuts of meat can lead to uncomfortable digestion. When you eat meat, select lean cuts, such as pork loin and skinless poultry.

5- Enjoy peppermint or ginger herbal tea. Both have been shown in studies to improve digestion. They are best drunk between meals rather than with meals.

6 - Get insoluble and soluble fiber. It is important to consume both types of fiber, which each help your digestive system in different ways. "Insoluble fiber, also known as roughage, can't be digested by the body and therefore helps add bulk to the stools," says Adams. "Soluble fiber draws in water and can help prevent stools that are too watery." Good sources of insoluble fiber include wheat bran, vegetables, and whole grains; get soluble fiber from oat bran, nuts, seeds, and legumes.

7Supplement with a probiotic supplement on an empty stomach upon rising in the morning. Choose a formula that contains a range of intestinal flora such as lactobacillus acidophilus and bifidobacterium bifidus. By regulating intestinal flora, you will also regulate bowel movements and improve digestion.

8 - Stay hydrated. Drinking plenty of water is good for your digestive health, according to Adams. Water in your digestive system helps dissolve fats and soluble fiber, allowing these substances to pass through more easily.

9Take your time. Chew your food well and really savor the taste by slowing down. Chewing mixes food with digestive enzymes that get started immediately to improve digestion.

10 Exercise regularly. "Regular exercise helps keep foods moving through your digestive system, reducing constipation," says Adams. And exercise can help you maintain a healthy weight, which is good for your digestive health. Make it a point to work regular exercise into your weekly schedule.




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