Digestion means breaking complex foods into simple molecules, and the stomach is the central organ for this process. Proper digestion is essential for the absorption of nutrients, including vitamins, minerals, proteins, carbohydrates, and fats. These absorbed nutrients provide energy for various metabolic processes happening in our body. Thus, maintaining proper digestive health is essential.
The gastric acid in our gut kills bacteria and other pathogens, which supports the immune system. Proper digestion of foods prevents the accumulation of undigested foods. The stomach produces serotonin, also known as “happy hormone,” which is important for the gut-brain connection, a connection between the stomach and mental health.
The process of digestion can be explained by these simple steps:
Keeping your digestion healthy is important for your overall well-being.
Here are five simple ways to improve your digestive health:
1. Hydration
Drinking an adequate amount of water is important to maintain the hydration of the body. Hydration is important for the production of saliva, which helps in the hydrolysis of complex carbohydrates into simple sugars. Hydration also helps in maintaining the inner mucosal lining of the stomach, which prevents the stomach from acting on HCl. Also, hydration helps to produce gastric juices like HCl and pepsin, which are necessary for protein digestion.
It also plays a major role in the formation of stool, as sufficient water intake softens stool, soothes bowel movements, and prevents constipation. The metabolic process of digestion generates heat, so water helps regulate the temperature of the stomach.
2. Herbal Teas
Consumption of herbal teas is profitable for the stomach in many ways:
Peppermint Tea
The active component of this tea is menthol, which has a relaxation effect on the gastrointestinal muscles, thus providing relief in situations like indigestion and reducing problems linked with irritable bowel syndrome (IBS) like abdominal pain and bloating. You may try Twinings Peppermint tea bags; they are free from sugar and contain no caffeine, and they also make you feel good with every single sip.
Chamomile Tea
This tea is known for its stress-reducing and anti-inflammatory properties. Chamomile tea is made from dried flowers of matricaria chamomilla and has a calming effect on the stomach. You can try Luxmi Estates Pure Chamomile Herbal Tea, which contains delights from pure chamomile flowers and is also caffeine-free.
Ginger Tea
The active component of this tea is gingerol, a compound known for its potential to increase food movement through the digestive tract. This tea aids in situations associated with indigestion and discomfort. You can try Organic India Tulsi Ginger Turmeric Tea, as it has combined effects from all three ingredients, helps to relieve stress, and helps in the prevention of colds and coughs.
3. Regular Exercise
Regular exercise stimulates muscles; the contraction and relaxation of abdominal muscles play a crucial role in the churning movement of food. Simple movements or aerobic exercises like brisk walking or jogging can stimulate the core muscles. Exercises targeting the lower abdominal area stimulate the colon and facilitate the movement of stool, which helps to prevent constipation. Workouts also improve digestive health by improving blood circulation.
Resistance training workouts like the Russian twist, leg raises, and planks engage the entire abdominal and oblique muscles, and they also aid in belly fat reduction and strengthening the targeted muscles. Kapalbhati (a rapid breathing exercise) also helps in massaging the abdominal organs.
4. Including fiber in Diet
Dietary fibers are plant-based carbohydrates that resist digestion in the small intestine. It also helps in maintaining inflammatory bowel diseases (IBD), which include ulcerative colitis and Crohn’s disease. Fibers are mainly of two types:
- Soluble Fiber: These are soluble in water. They slow down glucose absorption and also reduce LDL cholesterol levels. It includes oats and legumes. fruits and vegetables,
- Insoluble fiber is not solubilized in water; it helps maintain colon health and facilitates the movement of food through the alimentary canal, thus preventing constipation. It includes whole grains, nuts, and seeds.
If your diet does not provide you with enough fiber, you may want to try Wellbeing Nutrition Daily Fiber Powder. It will aid in weight loss, sugar control, bloating, constipation, and acid reflux relief.
5. Intermittent Fasting
It is an alternate eating pattern between periods of eating and fasting. It includes two different methods, like the Eat-Stop-Eat method (fasting for 24 hours once or twice a week) and the 16/8 method (fasting for 16 hours and eating for 8 hours). Intermittent fasting helps regulate appetite by regulating the production of ghrelin and leptin hormones.
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