7 Simple Ways You Can Improve Your Digestive Health
- 3 mins read
- Health Conditions
- Digestive & Liver Health
- Dr. Pramod Mane
From an embarrassing feeling of gassiness to that disturbing heartburn, we all face digestive health problems time and again. When you eat something, your food takes a trip right from being chewed till the time digestion is completed and you pass out stools. A lot many things happen during this process. When food goes through such a long GI highway, it’s common that there will be bumps on the road. That is when problems in digestion arise. Fret not! The problems can very well be prevented with some exercise and the right diet.
What are the common digestive problems that arise?
These can include digestive problems like gastro-oesophagal reflux disease (GERD) or Irritable Bowel Syndrome (IBS). Sounds too complicated? To put it simply, GERD happens when your stomach acid keeps coming back right up to your throat. This can cause a burning sensation along with indigestion. IBS can cause abdominal pain and change in bowel habits. Bloating and stomach pain are some other common associates when you have issues with digestive health.
There are many factors that can impact your gut health, right from your body built, family history, the way you manage stress and what you eat.
So, what does gut health mean?
There are millions of bacteria that live inside your body, but the ones that are present in your gut have the biggest impact on your overall health and wellbeing. They coat your entire digestive tract.
So, how do you know if you have an unhealthy gut? Well, your body will give out hints like:
Gas, bloating, heartburn, diarrhoea, constipation, craving to eat more sugar, food intolerance and sudden weight loss or weight gain without a change in diet or exercise.
So, what can contribute to a healthy gut?
Start with a nutritious diet:
Consuming high-fiber foods like fruits, whole grains and vegetables can help improve gut health
Set up an exercise routine:
Try and engage in at least 2.5 hours or 150 minutes of moderate-intensity exercise every week, along with activities that involve muscle strengthening, for a minimum of 2 or more days. This encourages the growth of healthy gut bacteria.
Bring in the good guys:
Consider using probiotics. These are living microbes that are similar to those found in the human gut. They are also known as the ‘friendly bacteria’. Probiotics can be taken through dietary supplements and also through certain foods like yoghurt.
Indulge in Prebiotics:
Probiotics nourish on non-digestible carbohydrates. These are called prebiotics. They encourage growth of healthy bacteria in the gut. Bananas, garlic, onions, and whole grains are some of the prebiotics which can enhance your gut health.
Get veggies by your side:
Indulge in a vegetarian diet. This may help improve gut health due to the presence of high levels of prebiotic fiber in vegetables.
Set a routine:
Your digestion can work best on a schedule. Try to eat around the same time every day.
Decide a bedtime for your gut:
Try to set a limit of how much to eat after dark. Your digestion is most active during the daytime.
Find new ways to consume foods that your body needs. Do plan a daily exercise schedule. A healthy and balanced diet with regular exercise, can work wonders to improve gut health.
- Digestive health tips. Available from:https://www.webmd.com/digestive-disorders/digestive-health-tips. Accessed on: 7-8-21.
- Keep your gut in check. Available from: https://newsinhealth.nih.gov/2017/05/keeping-your-gut-check/Accessed on 7-8-21.
- What your gut bacteria say about you. Available from: https://www.webmd.com/digestive-disorders/what-your-gut-bacteria-say-your-health#:~:text=Scientists%20have%20begun%20to%20draw,nutrients%20you%20draw%20from%20it/. Accessed on: 7-8-21.
- What is unhealthy gut? How gut health affects you. Available from: https://www.healthline.com/health/gut-health#signs-and-symptoms. Accessed on: 7-8-21.
- Maintaining a healthy gut in quarantine. Available from: https://www.giwebmd.com/blog/2020/11/10/maintaining-a-healthy-gut-in-quarantine/. Accessed on: 7-8-21.
- 10 ways to improve gut health. Available from:https://www.medicalnewstoday.com/articles/325293#vegetarian-diet/. Accessed on: 10-8-21.
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