How To Improve Digestion?

In this fast-moving world, we humans have started considering health as a secondary element. Unhealthy eating habits have marginalized the importance of a healthy and nutritious diet. These unhealthy habits are inviting various health problems in which indigestion is the most common one. Indigestion not only arises from an unhealthy diet but also due to the stress factors. It is not a severe problem but can prove in the long run if not looked.

Here are some common digestive problems:

  1. Stomach Discomfort
  2. Heartburn
  3. Nausea
  4. Gas
  5. Bloating
  6. Constipation
  7. Diarrhea

    On the other hand, general home remedies and a slight change in one’s lifestyle will surely eradicate these symptoms.

    Some home remedies one can follow are described below:

    1.    Relax

    Jet-speed moving world and the word “relax” losing its importance can very well be related. As per the reports, many people experience an unsettled stomach before an event or meeting due to stress or restlessness. So, a sound mind and stress reduction will have a positive impact on both.

    According to the American Psychological Association, three key ways to manage stress are:

    •   Good Support Network
    •   Regular Exercise
    •   Enough Sleep

    So, a quick relaxing session, particularly before and after eating will surely help to resolve the symptoms.

    2.     Drink Mint Tea

    Mint tea is a general home remedy for nausea and indigestion. However, some people consider mint as a cause of heartburn or acid flux.

    Let’s learn to make mint tea:

    •   Take 5-10 peppermint or spearmint leaves.
    •   Boil a cup of water and cool it slightly.
    •   Pour the water over the leaves and steep for 3-5 minutes.
    •   Add a lemon slice or little honey, to taste.

    According to research, peppermint oil can relieve symptoms of irritable bowel syndrome including stomach pain in the short term. However, there has been too little research to identify the long-lasting benefits of mint.


    3.
        Take a walk

    Gentle exercise session can help with digestion. An upright and active posture allows gravity to help move food through the digestive system. Also, a slow walk may ease bloating and reduce the feeling of fullness.

     


    4.
        Reduce Gas

    Gas is caused during the process of digestion. This trapped gas can cause bloating and stomach discomfort. A certain amount of gas is healthy, but in certain activities, a person can swallow more air, increasing gas in the body.

    Some of these activities include:

    •   Chewing gum
    •   Drinking carbonated drink
    •   Quick eatings
    •   Wearing dentures that do not fit well

    Foods which create more gas in the digestive system:

    •   Broccoli
    •   Kidney Beans
    •   Onions
    •   Apples
    •   Yogurt

    Tip- A gentle belly rub can help gas move through the body reducing stomach discomfort and bloating.


    5.   
    Try Fermented Food

    Fermented foods such as probiotic yogurt can help improve digestive problems as it contains good bacteria which preserves food and also benefit gut health.

    Some fermented food include:

    •   Probiotic Yogurt
    •   Sourdough bread
    •   Sauerkraut
    •   Kefir
    •   Miso

    6.     Eat more fiber

    Fiber holds a wide range of health benefits from lowering cholesterol to reducing cardiac risks and improving digestion.

    Good sources of fiber include:

    •   Whole grains
    •   Fruits and vegetables
    •   Beans

      7. Keep a food diary

      Certain foods and drinks can trigger indigestion and it varies from person to person. So, to identify the odd one, a food diary can help.

      8.     Avoid these foods

      Reactions on different food depends on person to person like:

      •   Processed foods
      •   Spices
      •   Fried Foods
      •   Acidic foods
      •   Sweeteners
      •   Alcohol
      •   Caffeine

      Limited intake is safe but excess intake can cause indigestion.

      Takeaway:

      For quick relief from indigestion, mint tea, a belly rub or a gentle walk can help. Eating slowly and rest before and after meals improves digestion. Eating fiber-rich food and limiting processed foods can reduce digestive problems.

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