Have you ever thought of what happens to the foods we eat?? Yes that's right it gets digested! Digestion is basically a process of breaking down big food particles into individual molecules, tiny enough to squeeze through the intestinal lining into the bloodstream.
Digestion starts right from the moment we start chewing our food and goes on till the essential nutrients are absorbed by the blood and the waste products are thrown out of the body. It is a continuous process. Now you must be thinking that it's just a process of breaking down foods into smaller particles by mechanical (chewing) and chemical (acid, enzymes etc) means which helps our body get the necessary nutrition. But believe me it's much more than that.
A good normal digestive health ensures good overall health and a feeling of well-being. Hence it is very much necessary that you take care of your digestive health. If you still don't believe me here are some problems caused by poor digestion.
Poor digestive health may cause problems like-
Impaired Nutrient Absorption: Nutrients like vitamins and minerals, carbohydrates and fats do not get absorbed due to poor digestion. This can lead to chronic fatigue, low energy, weight gain, skin problems.
Increased stress on Liver: When your digestion system isn't working properly, gut permeability can increase, causing unprocessed substances to be passed on to the liver. This means that the liver has to process undigested foods, bacteria, toxic chemicals. As a result of which the system can become overwhelmed and release these substances directly into the bloodstream.
When this toxic material begins to circulate in the body, the immune system may be triggered, producing allergic responses to foods or other material released from the gastrointestinal (GI) tract.
Increased stress on the liver can be caused by even minor but frequent GI complaints such as chronic constipation or an overgrowth of bacteria or yeast.
Ulcers: If the pH balance of the stomach acids is disturbed and the contents are more acidic, it can cause ulcers in the stomach and mouth.
Poor skin: The body cannot eliminate the toxins as a normal digestive system would. This shows up in lackluster skin.
Poor digestion has also been linked to migraine, poor eye health and water retention!
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But what are the causes of this poor digestion in the first place? There are countless causes of poor digestion. In fact, you could write an entire book on this subject. But some of the common causes include:
Stress: Stress plays a huge role in the overall function of the digestive tract. Emotional stress or anxiety can cause tension in the body and lead to poor digestion of food. Get stress management tips right here!!
Unhealthy Eating Habits: Eating habits--such as eating too quickly or consuming excessive amounts of food-- can cause increased gas, bloating and other symptoms of indigestion.
Habits and lifestyle such as: Eating while we are doing other things like working, eating too fast, not chewing the food properly, exercising too quickly after a meal, not drinking enough water, poor dietary choices and food combinations.
If all the above mentioned reasons are part of lifestyle and you are facing serious problems of poor digestion. Don't Worry, Just follow these simple rules and boost your digestion consequently improving your health-
- Drink Water... But Not During Meals
Yes it's true that the digestive system needs to be well hydrated like the rest of the body, but downing glasses of water near mealtime will impair digestive strength. Sip water lightly during the meal.
But don't forget to drink water. Water flushes waste and toxins out of your system and helps get things moving if you're constipated, a common cause of puffiness, especially in pregnant women and new moms.
Remember to eat plenty of fruits and vegetables. They're about 80 to 90 percent water. Oranges and watermelon are two excellent options.
- Increase the fiber intake
Fiber prevents constipation as it adds bulk and helps move food more quickly through the intestines. To fix the fiber shortage, Choose whole grains. Insoluble fiber from whole grains helps food go through the intestinal tract faster. It provides roughage that softens stools and helps in treating constipation.
You can also snack on other high-fiber foods like strawberries, blueberries, dried apricots, and dried plums throughout the day. But don't add too much fiber at one time or you will feel even more bloated.
Our bodies produce only a quarter of the digestive enzymes required. The rest comes from food. Fruits and vegetables have phyto-nutrients and stocks of natural enzymes that aid digestion. Unpeeled fruit is best since the skin contains most of the fiber and nutrients. Take care to wash off impurities and pesticides.
If you have serious flatulence problems, Eat flatulence causing foods like broccoli, cauliflower, and cabbage in limits. You don't have to give them up entirely. Instead, eat just a half-cup serving of these foods at a time.
Overeating will make your heart pump harder and your stomach will be over worked in attempting to digest the excess food which will not be digested properly and therefore not made available to your bloodstream in molecules small enough for proper assimilation.
Good bacteria are necessary in order for the digestive system to efficiently break down all the nutrients. Probiotic supplements and fermented foods such as fermented vegetables, apple cider vinegar and yogurt contain these good bacteria.
In addition to breaking down the food, these bacteria also help to destroy harmful bacteria which are the cause of other digestive problems and help restore a healthy environment within the digestive tract.
Do not consume more than 4 ounces per day of animal protein. Animal proteins take a long time to digest and thus can dramatically slow down the digestive system. Too much animal protein produces uric acid which overloads the kidneys and may lead to arthritis, especially gout.
Avoid consuming heavy animal protein foods (i.e. beef, dairy, poultry) at the same meal with starch foods (i.e. potato, squash). Starch foods are easily converted to sugars that will ferment the animal protein and cause putrefaction in the bowels.
Eating slow at each meal can also help to improve digestion. One of the main benefits of eating slow is that it helps to prevent overeating by giving the body more time to send the signal to the brain to let it know that enough food has been consumed.
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- Never eat when in angry mood
Calm yourself before beginning your meal and be sure to observe the color, texture and aroma of the food before taking the first bite. This observation will introduce necessary digestive fluids and enzymes into the mouth and stomach to prepare for the digestive process. A happy and calm being improves digestion.
Even a quick ten-minute brisk walk in the park or in the back alleys will go a long way in relieving bloating. Exercise helps gas pass through the digestive tract quicker, so you feel better faster.
- This one is especially for women Outwit PMS
Rise in levels of progesterone, estrogen, and prostaglandins right before periods, tend to slow digestion and cause water retention. This makes you feel sluggish and bloated. To relieve these symptoms, reduce salt, especially in the week before your period. Taking 1,000 milligrams of calcium a day also helps reduce premenstrual bloating.
A number of OTC and prescription drugs, like antidepressants, antihistamines, iron pills, and calcium supplements with bicarbonate or carbonate, are known to cause constipation and distention. Consult your doctor about the side effects of such medications or supplements you take so you know the potential pitfalls.
Taking antibiotics is harmful since kills all the bacteria in the digestive system, both good and bad. So if you take antibiotics make sure you have your probiotics supply in place!
Stress cuts off circulation to the digestive tract and can impair the body's ability to utilize the food you eat. Learn to reduce or manage the stress in your life if your digestion is poor. Mealtime should be relaxing and enjoyable. Your digestion will thank you.
Caffeinated drinks, such as coffee, soda and caffeinated teas, dehydrate the body of the necessary fluids that help with digestion. Alcohol is also dehydrating and hence should be avoided.
- Avoid distractions when eating
You cannot focus on your food if you are watching television, reading, or arguing while eating. Listening to quiet music, or enjoying pleasant conversation in a relaxed environment, is conducive to good digestion.
And lastly...
Yes that's true!! Laughter is a powerful exercise that not only helps to massage the intestinal tract, but it also relieves stress. Being able to feel calm and relaxed while eating is very important in order to improve digestion as it allows the body to focus on the digestive process instead of on unnecessary worries.
Good digestion is not just important to live a comfortable, pain free life, its vital if to protect your health, ensure nutrient absorption, and even help to prevent chronic diseases down the road.