The digestive issue is the common issue people are facing nowadays, there are 7 tips to improve digestive system.
Occasional digestive problems are a common complaint and there are several possible causes, from diet to stress. Symptoms usually go away on their own, but some simple home remedies can ease the discomfort.
An unhealthy diet or lifestyle can cause more regular digestive problems, and lifestyle changes can often help resolve symptoms. A doctor can offer support and advice.
An underlying medical problem, a drug, or food intolerance can also cause regular digestive discomfort.
Home remedies can help improve digestion in the short term. Lasting improvement may require bigger changes in diet or lifestyle.
There are lots of common problems that cause due to digestion, they are:
- stomach discomfort
- constipation
- diarrhea
- heartburn
- nausea
- gas
- bloating
1. Drink Mint Tea
Mint tea is a home remedy for nausea and indigestion. However, some people find that mint can contribute to heartburn or acid reflux.
To make a simple mint tea:
- Reserve 5 to 10 mint or spearmint leaves.
- Boil 1 cup of water and let it cool slightly.
- Pour the water over the leaves and let it steep for 3-5 minutes.
- Add a lemon wedge or a small amount of honey, if desired.
Researchers have found that mint oil can relieve irritable bowel syndrome symptoms, including stomach pain, in the short term. However, there has been very little research to determine whether mint has long-lasting digestive benefits.
2. Take a walk
Gentle exercise can help with digestion. Being upright and active allows gravity to help move food through the digestive system.
A slow walk around the block, for example, can ease bloating and reduce feelings of fullness.
3. Relax and Complete sleep
Getting enough sleep can improve digestion. Stress can affect the digestive system.
Many people experience an upset stomach before an exam or big event, but sustained stress can affect the connection between the brain and the gut, causing ongoing problems.
There is a link between physical and mental health, and reducing stress can have a positive impact on both. The American Psychological Association recommends three key ways to manage stress:
- have a good support network
- exercise regularly
- get enough sleep
- During a busy day, it can be tempting to rush meals, but this can cause indigestion and an upset stomach. Take time to relax, especially before and after eating.
Reducing stress by seeking support and making some lifestyle changes can improve digestive problems.
4. Reduce Gas
Gas can come from swallowing air while eating or drinking. The body also produces gas when digesting food. Gas trapped in the intestine can cause bloating and an upset stomach.
Having a certain amount of gas is healthy, but some activities cause a person to swallow more air than normal and this can increase the amount of gas in the body. Examples of these activities include:
- gum
- drink carbonated drinks
- eat too fast
- wearing dentures that don’t fit well
Certain foods create more gas when they pass through the digestive system. These include:
- broccoli
- Beans
- onions
- apples
- yoghurt
Gently rubbing the abdomen can help the gas move through the body, which can help reduce stomach discomfort and bloating.
5. Eat More Fiber
Fiber has a wide range of health benefits, from lowering cholesterol to reducing the risk of heart disease. It can also help improve digestion by regulating bowel movements.
According to national dietary guidelines, the average adult should include around 30 grams of fiber in their daily diet.
Good sources of fiber include:
- whole grains
- fruits and vegetables
- Beans
A person should also drink plenty of fluids to ensure that the fiber absorbs enough water to pass easily through the digestive system
6. Avoid Some Foods
While people react differently to different foods, some foods and drinks commonly cause problems with digestion.
Examples include:
- processed foods
- spices
- fried food
- acidic foods, such as vinegar and citrus fruits
- sweeteners, such as fructose
- alcohol
- caffeine
- Limiting your intake of these can help improve digestion.
Also, fast and ready meals are high in sugar, salt, and saturated fat. They can be harder for the body to digest and cause problems like constipation and gas.
7. Try Fermented Food
Fermented foods have been totally or partially degraded by microorganisms such as bacteria. These microorganisms work to preserve food and can also benefit gut health.
Bacteria are naturally found in the intestine. Some help digest food, but others can cause digestion problems if there is too much in the body. Fermented foods contain bacteria that can help maintain a healthy digestive system.
Some fermented foods include:
- probiotic yogurt
- sourdough bread
- Sauerkraut
- kefir
- miso
Incorporating these foods into your diet can help improve digestion. However, confirming the benefits will require more scientific research.
Conclusion
If digestive symptoms continue or are severe, they may be due to an underlying medical condition.
Medications such as antacids or antibiotics can also cause digestive problems. These problems are side effects and should resolve once the person stops taking the medicine.
Eating slowly and relaxing before and after meals can also help the body digest. Eating more fiber and avoiding certain products, like processed foods, can result in longer-lasting relief from symptoms of digestive problems.
Hope this article would be beneficial for those who are facing digestive issues
7 Tips to Improve Digestive System
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