We all keep finding tips through which, we can boost our metabolism and strengthen our digestive system.
A proper and efficient digestive system will simply keep your body healthy and will also keep you away from various diseases!
Thus along with eating correct foods, it is important to follow some tips which can trigger your digestive system and keep it healthy! Apart from eating food in the correct way, there are different tips which can help.
Fact:
If you are looking forward to a healthy lifestyle and efficient digestive system, here are some amazing tips which you must follow!
Regularly following these tips will help in boosting your digestive system and will keep you healthy forever!
Causes of digestive problems
- Wrong diet, faulty lifestyle, and irregular eating habits
- Lack of roughage (fruits and vegetables) in diet
- Insufficient intake of water
- Sedentary lifestyle
- Stress
- Sitting for long hours
- Acid reflux disease (GERD)
- Peptic Ulcer
- Gastric Cancer
Symptoms of indigestion
- Difficulty in passing motion Painful and hard stools Irregularity in motion cycles
- Coated tongue, ulcers in the mouth, bad breath, loss of appetite, dizziness, and nausea
- Dark circles under the eyes, pimples on the face, depression, and insomnia
- Bloated abdomen and diarrhea which may alternate with constipation
- Abdominal pain, change bowel movements.
Worst foods for digestion
9 Eating Tips On How To Strengthen Digestive System For Better Digestion
1. Chew Your Food More And Eat Slowly:
Eating the food while enjoying the taste is simply amazing and is also magical for your health! If you are always in a hurry and eat food with much speed as possible, this is a threat to your digestive system which can slow it down!
Thus, keep in mind to eat your food slowly while enjoying the taste. Also, chew each of your bites at least 25 times to make it easily digestible! The chewed food will help in digesting the food easily!
2. Eat Less Starch:
We all know that sugar and sugary foods can cause the digestible system to get passive! The sugary foods would get your digestive system into trouble by requiring more juices and effort to get digested!
Eat less starch and avoid sugary foods if you want to speed up your digestive system and keep it more active!
3. Eat a Lot Of Fiber:
Fiber is one of the essential minerals which help your digestive system to get loaded and boosted. Fiber not only helps the food to get digested quickly but will also get soluble easily.
Also, the fiber can smoothen your stool and make the excretion easy! The fiber-rich foods can detoxify your body, cleanse your body internally, and will maintain the regular chain for digestion in your body!
For a healthy life and cleaner body, you would need a proper digestive system that can be attained while consuming fiber!
4. Drink Loads Of Water:
Water is the prime element that can boost and repair your digestive system. Your entire body and organs work effectively with an adequate water supply.
Also, the toxins and waste from your body get flushed out due to water! In the case of the digestive system, water is the most essential element which can cleanse it and make it more effective!
For easy excretion and for boosting your digestive system, drink a lot of water daily and your digestive system would become naturally healthy!
5. Eat Food With a Lot Of Citrus:
If you are wondering how can citrus-rich foods help in boosting digestion and in strengthening your digestive system, the citrus-rich foods are filled with antioxidants that can maintain the pH balance of your intestines and keep them cleansed while flushing all the toxins out of your body!
Thus, consume more citrus-rich foods to strengthen your digestive system and stay disease-free forever!
6. Include Water Rich Foods And Fruits In Your Diet:
The foods or fruits which consist of a lot of water are also rich in dietary enzymes and minerals which can boost your digestive system and make it purely healthy! There are various issues like diarrhea,
constipation, stomach aches, and upset stomach which are caused due to a lack of enough water in your digestive system. These foods like melons, fruits, etc will keep your digestive system filled with moisture and water which makes digestion easy!
7. Divide Meals:
Eating a lot of food in a single period can make your digestive system weak and passive! If you add a lot of food to the system, it becomes difficult for it to process at the same time! Instead, try eating your meals at different sessions!
Every 2-3 hours eat something and eat less! This will help your digestive system to process the food easily and will also not make you feel extremely heavy!
8. Add Probiotics To Your Diet:
Probiotics are special and amazing as they can stimulate enzymes which can help indigestion, the foods like yogurt are extremely filled with probiotics which would help in the absorption of nutrients from the food, break down the lactose, and will also help in strengthening your immune and digestive system.
9. Ditch The Sugar Rich Foods With Artificial Sweeteners And Eat Raw Fruits:
We all love the delicious packaged foods and juices but lesser do we know that these foods are less healthy!
Eating raw foods will fill you with natural sugar and is easy to digest. The foods which are packaged consist of processed sugar and artificial sweeteners which can jam up your digestive system. Thus, consume the fruits, and vegetables raw for the best results!
Natural remedies for digestion and bloating
Baking Soda
Honey
Honey is among the most powerful home treatments for indigestion and digestion conditions. It helps to preserve the wellness of the tummy. Honey prevents and decreases nausea, heartburn, and throwing up.
The combination of honey and milk helps your intestinal system to function correctly and also helps in smooth bowel movements.
Basil
Fenugreek
Oranges
Lime or Lemon Juice and Honey
Buttermilk
Ginger
Thyme
Barley Seeds
Cinnamon
Mint or Blackberry Tea
Cumin Seeds
Garlic
- Mix equal amounts of garlic and soy oil and massage over your stomach.
- Allow the oil to be absorbed by the skin.
- It also gives instant relief from indigestion.
Pear
Eating one pear daily after dinner is effective.
Guava
Guava is another effective remedy for constipation. When eaten with seeds, it provides roughage to the diet and helps in the normal evacuation of the bowels. One or two guavas should be eaten daily.
Grapes
- Raisins should be soaked for a day or two. This will make them swell to the original size of the grapes.
- They should be eaten early in the morning, along with the water in which they have been soaked.
- One should take at least 100 g of this fruit daily to achieve the desired results.
- When fresh grapes are not available, raisins, soaked in water, can be used.
- Raisins should be soaked for a day or two.
- This will make them swell to the original size of the grapes.
- They should be eaten early in the morning, along with the water in which they have been soaked.
Beal Fruit
- Bael fruit is an excellent laxative.
- Eating one bael fruit regularly before dinner, for a few months cures constipation completely.
Fresh Figs
Fresh figs or dry figs soaked in water for a few hours act as an excellent laxative. Eating ripe papaya daily during the day helps to relieve constipation.
Drinking-Water
Drinking plenty of water and consuming soup, lemon juice, and fruit juices also help.
Lemon
Squeeze half a lemon in a glass of hot water and add salt to taste. This is an effective remedy for constipation.
Copper Vessel
Store water in a copper vessel overnight and drink this water as soon as you wake up. This is quite effective.
Flaxseed
Linseed (flaxseed ) is extremely useful in difficult cases of constipation. A teaspoon of linseed swallowed with water before each meal provides both roughage and lubrication.
Dates
Soak a few dates in water overnight. The next day morning removes the seeds, squeezes them, and then eats them.
How to prevent indigestion
- No smoking
- No alcohol Drinking
- No junk food
- No oily food
- No artificial foods or drinks
- Walk at least 15 minutes after each meal.
- Avoid sitting for long hours.
- Avoid spicy foods
Yoga for Digestion: 03 Yoga Asana
Apart from attentive eating and identifying the foods that trigger digestive problems, Yoga Asana should be incorporated into your fitness program to improve digestion and gut health.
Yoga positions assist in stretching muscles, massaging internal organs, and stimulating the digestive system.
The mouth, esophagus, stomach, pancreas, liver, gallbladder, small intestine, colon, and rectum make up the digestive system or digestive tract. The gut, also known as our gastrointestinal system, is a complex and interwoven web of organs.
If you require any item for Yoga practice, use the noli yoga discount code when shopping for yoga apparel.
Yoga for digestion is essential since it targets the stomach, small intestine, large intestine, and liver meridians, ensuring gut health. Here are 03 Yoga asanas for gut detoxification and rejuvenation, as well as soothing the mind and keeping the stomach active for improved digestion.
1. Cat-Cow Stretch
This Yoga asana focuses on the spine and abdominal by moving the spine from a rounded (flexion) to an arched (abduction) position (extension).
Method
Stand on all fours, with your back forming a tabletop and your hands and feet as the legs. Keep your arms parallel to the floor and your palms flat on the floor, slightly behind your shoulders, while maintaining your legs straight, hip-width apart.
Curl your toes under and raise your tailbone by tilting your pelvis back. Allow this movement to ripple along your spine without moving your neck while letting your belly drop.
Pull your navel in and embrace your spine with your abdominal muscles. Now, without craning your neck, softly raise your sight to the ceiling.
All of this arching was done while inhaling for the cow pose and now exhaling and releasing the curled toes for the cat pose. Tip your pelvis forward while tucking your tailbone, and allow this action to go up to your spine again to make it naturally round.
Draw your navel to your spine, then lower your head and look at your navel. Repeat the Cat-Cow Stretch on each inhale and exhale for 5 to 10 breaths, matching the movement to your own breath.
Benefits
In addition to supporting the back and alleviating pain, this exercise aids in the maintenance of a healthy spine despite lengthy periods of time spent in front of a computer screen by boosting circulation in the discs.
Apart from helping to enhance posture and balance, the soothing position is a good stress reliever.
2. Uttanasana or Yoga’s Standing Forward Bend
Method
Begin in Tadasana by standing on a Yoga mat with your hands at your hips (Mountain Pose). Bend your knees slightly and collapse your torso over your legs, hingeing from your hips rather than your lower back.
The hands may land adjacent to your feet or in front of you on the ground. Exhale and softly press both legs without hyperextending them. Inhale and expand your chest to stretch your spine.
Raise your kneecaps and slowly spiral back your upper, and inner thighs while extending your chest down without rounding your back during exhale.
Draw your shoulders down your back towards your hips while lengthening your neck and extending the crown of your head towards the ground.
Benefits
This yoga for digestion stretches the hamstrings, calves, and hips as well as strengthens the thighs and knees. It helps treat headaches and sleeplessness by calming the brain, as well as stress and moderate depression.
Likewise, it also improves digestion, reduces fatigue and anxiety, and soothes menopause symptoms.
3. Ustrasana or Camel Pose
Method
Kneel on your yoga mat with your knees and feet together. Lean in the other direction by thrusting your hips forward.
Stretch your head and vertebrae as far back as far as feasible without exerting. Relax your hands upon your feet, relax your torso and back muscles, and hold for a few moments before relinquishing the posture.
Benefits
Ustrasana helps respiration by opening up the chest and digestion and elimination by extending the abdominal region, from stretching and developing the back and shoulders to opening up the hips and extending deep hip flexors.
It helps to release the spine, relieve lower back discomfort, improve posture, and reduce thigh fat.
Useful resources
https://www.niddk.nih.gov/health-information/digestive-diseases/indigestion-dyspepsia
https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=85&ContentID=P00386
https://general.surgery.ucsf.edu/conditions–procedures/indigestion.aspx
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264926/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3816178/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991532/
https://www.gastrojournal.org/article/S0016-5085(05)01348-X/abstract
https://www.healthline.com/health/home-remedies-for-indigestion
https://www.medicalnewstoday.com/articles/322047.php