20 ways to reduce indigestion and bloating : quick and long term relief

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Dr Sarah Edwards MDhttp://ArticleWatt.com
PROFESSIONAL HIGHLIGHTS. She has been trained in Internal Medicine, Pulmonary Disease, Critical Care Medicine, and Anxiety Medicine. In addition, she was also trained in Thoracic Transplantation Medicine and Pulmonary Arterial Hypertension. CERTIFICATIONS Dr. Sarah Edwards is Board Certified in the following: • Internal Medicine • Child Diseases • Critical Medicine • She is also a Diplomate of The American Board of Anxiety Medicine. EDUCATION Postgraduate: • University of Nevada School of Medicine • Residency: Internal Medicine
Indigestion Most of us have experienced indigestion at one time or another, especially after eating spicy foods, or foods with high acid content. In most cases, a simple over-the-counter chewable antacid will relieve your symptoms.
 
Avoiding those foods can prevent future outbreaks.  But if you don’t have an over-the-counter remedy handy, you can try some of these home remedies.
 
Constipation is a kind of disturbance in the digestive tract due to which the bowels (stools) are restricted, or they are not evacuated completely when they move.
 
Constipation produces toxins in the body and affects vital organs leading to various diseases.

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:

Due to digestive diseases, Nealy 210000 people die every year More than 200 million sick days, 50+ million people consult to the doctor, 17 million days lost from school/college, and 10 million hospitalizations.
 
Includes Diseases: Colorectal cancer
 

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

Natural remedies for digestion and bloating

9 Eating Tips On How To Strengthen Digestive System For Better Digestion

 

 

Digestive System

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

 
Take one spoonful of baking soda, mix it in a glass of water and consume it. It will give you relief from stomach pain and reduce indigestion.
 

Honey

honey for health

 

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

Hom remedies

 
Sip on basil tea to keep your food digestion procedure healthy. Holy basil or Tulsi is extremely excellent for the digestion system, it heals indigestion and various other digestion problems such as dysentery and diarrhea.
 

Fenugreek

 
Fenugreek leaves and fenugreek seeds are also very effective against indigestion and gas. To improve your food digestion process, merely include more fenugreek seeds and leaves in your diet.
 

Oranges

Hom remedies

 
Experts claim that eating oranges gives rest to the digestive organs and has extraordinary nutritional value. Orange is also beneficial in the treatment of constipation.
 
Eating one or two oranges at bedtime and again on rising in the morning is an excellent way of stimulating the bowels. The general stimulating influence of orange juice excites peristaltic activity and helps prevent the accumulation of food residue in the colon.

Lime or Lemon Juice and Honey

Blend of one tsp each of fresh lime or lemon juice and honey is a remarkable treatment for indigestion. You can have this blend to get rid of vomiting, acid reflux disease, and indigestion.

Buttermilk

Drinking buttermilk after every meal is an effective way to prevent indigestion, as it speeds up the digestive process. Ginger: Ginger is utilized as medicine for many wellness issues. It is among the best home remedies for indigestion and digestion conditions as well.
 

Ginger

Hom remedies

 
Ginger is very useful in the treatment of unwanted gas, tummy pain, throwing up, and dyspepsia. Make a blend of half tsp of ginger juice and one tsp each of mint & lime juice. Include one tbsp of honey in it.
This blend is great in the treatment of indigestion. Sip on ginger tea to keep your intestinal system healthy.
 

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

Grapes and Grape juice are known for eliminating indigestion and irritation of the tummy and they’re yummy!. Grapes have proved to be very beneficial in overcoming constipation The combination of the properties of the cellulose, sugar, and organic acid in grapes make them a laxative food.
 
Their field of action is not limited to only clearing the bowels. They also tone up the stomach and intestines and relieve chronic constipation.
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.
  • 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

Natural remedies for digestion and bloating

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

Natural remedies for digestion and bloating

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

Natural remedies for digestion and bloating

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

Natural remedies for digestion and bloating

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

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