10 Habits for a Healthy Digestive System
Lifestyle choices can affect our overall health and most importantly our digestive system. Maintaining our digestive system is at the core of a healthy body. Few simple changes in our daily habits can improve the health of our digestive system, improving our overall health and well-being. So go ahead and start making changes in your day to day activities and improve your digestive system, which is not just going to help you now but a healthier and a happier tomorrow.
For beginners, these are a few tips and changes you can start off with:
1. Eat Your Fruits and Veggies:
Try including all the colours available in fruits and veggies in your food. Fruits and veggies are a rich source of proteins, iron, calcium and fiber and many other nutrients important for maintaining digestive health. Not just that eating fruits and veggies as part of your daily diet may also help reduce your risk for chronic diseases such as cardiovascular disease and some cancers.
2. Chew thoroughly:
Did you know that digestion starts with chewing the food in your mouth? Most often people don't chew properly and just swallow the food. This puts the stress on the stomach as it has to digest the food. Chewing the food not only decreasing the pressure on your digestive system but also burns more calories.
3. Limit Fats and Concentrated Sweets:
A low-fiber, high-fat diet can increase the risk for some types of cancer, obesity, adult-onset diabetes and heart diseases. Eating fast foods too often is going to lead to health issues like mentioned above. Instead try replacing them with food rich in fiber. Health and nutrition experts recommend choosing a diet that provides no more than 30 percent of calories from fat, and that most of those fats be polyunsaturated and monounsaturated fatty acids.
4. Get Plenty of Fiber:
A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated. A fiber diet makes the digestion process easier and also treat various digestion problems. In addition to this it’ll help you achieve and maintain your average healthy weight.
5. Consume Adequate Protein:
Protein is an essential part of a healthful diet. For Vegans, Low-fat dairy products, Broccoli, soybeans, lentils, asparagus and spinach are some commonly found protein rich foods. For non-vegetarians, chicken , fish, meat etc. are all rich sources of proteins.
6. Stay Hydrated:
Human body is made up of 70% water. It is recommended that one consumes 8 glasses of water every day. Water detoxifies the body and leaves you with a healthy and glowing skin. Not just that we receive many minerals through water. So, always make sure to drink plenty of water throughout the day.
7. Never skip your breakfast:
There’s a saying which states “Eat breakfast like a king, lunch like a prince and dinner like a beggar.’’ Breakfast is the first meal of the day, and it is the meal that the body uses to top up its glucose levels after eight to twelve hours of fasting. If you skip breakfast, you will have a shorter attention span, be less alert, take longer to react, have low blood sugar, and decreased productivity. Make sure you eat a wholesome and rich breakfast before you step out of the house.
8. Exercise regularly:
Regular exercise helps keep foods moving through our digestive system, reducing constipation.
Exercise at least 30 minutes a day, doing activities you like, such as walking, aerobic or strength-building activities. In addition to cardio and weight-training exercises, try to incorporate fitness into everyday life. Activities like taking stairs rather than elevators, power walking during lunch and coffee breaks, and taking the long way when walking can make a big difference.
9. Manage stress:
Manage your stress. Too much stress or anxiety can cause your digestive system to go into overdrive, according to Adams. Find stress-reducing activities that you enjoy and practice them on a regular basis.
10. Skip the bad habits: Smoking and avoid excessive caffeine and alcohol:
Such habits interfere with the digestive system and cause stomach ulcers and heartburns. They also make your skin look older. Cut them down and you’ll start noticing the difference in no time.