26/12/2021
Here are some tips to keep your digestive system healthy
Follow a healthy diet
A natural plant-based diet is very beneficial for the digestive system. Each banana provides about 15-20% of the daily requirement of fiber. In addition, this fruit also contains fructooligosaccharides, a natural compound that is beneficial for the growth of beneficial bacteria. Beneficial bacteria, called probiotics, are responsible for a multitude of activities in your body, including digesting and getting rid of food.
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Regular walks keep the digestive system healthy.
Green vegetables also help keep your digestive system healthy because of their high water and fiber content, and relatively low amounts of carbohydrates and sugars. Foods like kale, spinach, and alfalfa are all good options to incorporate into your diet. Broccoli sprouts also have the ability to stimulate enzymes that detoxify the digestive system.
Eat with concentration
You should not watch TV or phone while eating. The habit of distraction when eating will harm the health of the digestive system. When eating, you should also chew thoroughly until the food is pureed and should eat small pieces that will be good for the digestive system. Therefore, you should arrange and prepare enough time for meals so that you do not have to rush to eat.
Drink water 1 hour before or after meals
Drinking 1 glass of water before or after a main meal about 60 minutes will aid in the digestion of food. Especially when you want to lose weight, drinking water will help you limit overeating. On the contrary, while having a meal, do not drink too much water, but only drink a little water if you feel that your tongue needs a "break".
Pay attention to the main meal time
3 main meals including breakfast, lunch and dinner. Scientists emphasize that you should not skip any of these 3 meals if you want to keep the digestive system in particular and the body in general healthy.
Scientists also recommend that you arrange a time and space for meals: breakfast after 7 o'clock, lunch should be relaxed, avoid stressful topics and eat dinner early, do not eat dinner before bedtime. more than 2 hours.
Limit eating raw food as much as possible
Raw food is one of the triggers for digestive disorders. Because when consuming raw food, the stomach needs to work harder. Not to mention raw food is always less safe than cooked food. Especially when it's not clean. Creates an opportunity for harmful bacteria to enter the stomach. For sensitive stomachs can cause immediate reactions of digestive disorders such as abdominal pain, diarrhea.
Get in the habit of eating cooked food to ensure hygiene. Helps you avoid the risk of food poisoning or digestive disorders.
Daily probiotic supplement
The reason for daily probiotic supplementation is because probiotics have the effect of regulating intestinal motility; prevent diarrhea and constipation; Helps maintain and balance the amount of beneficial bacteria and harmful bacteria in the intestinal tract. Helps reduce toxins in the intestines, strengthens the immune system, …
Probiotics are found in some foods such as bananas, oatmeal, honey, kimchi, cheese, etc.
Do exercise
Another way you can help your digestive system is to do simple exercises every day. The colon works more efficiently when the abdominal muscles are strong and continuously working. Crunches are a great exercise to strengthen the abdominal muscles, and simple walking can keep your digestive system healthy by improving blood flow to the intestines and colon. One study found that women who walked daily had a 31% lower risk of bowel cancer.
