Tips in Aiding your Digestion by Using your Everyday Routine
One of the most essential and vital function of our body is to digest whatever we eat through our digestive system. Afterwards another critical function that our digestive system must do is to properly absorb all the nutrients from the food we ate and spread it all throughout our body. Think of this function like putting gas t a car where the food is the gas and our bodies are the car. Without the help of our digestive system, we will literally “run out of fuel”.
What if I told you that you can help your digestive system through what you do, eat and even your surroundings? By just tweaking some of your daily activities, you can instantly influence how your body digests the food you eat. Now you can be able to enhance your digestion by just doing these simple yet effective tips.
How Your Everyday Routine Can Affect Your Digestion
Like what was previously mentioned, what we do, how we do it and what we eat can either aggravate or enhance our digestion. It is up to us to learn how to aid our body in order for it to function the best way it can.
Need to Know Eating Tips
First and foremost, the most influential component that can affect our digestion is obviously food and beverages. Here are some helpful reminders on the best choices that we can pick when it comes to our meal preparation and consumption.
Anyone can attest that the best way to enjoy your meal is to eat it freshly cooked and straight out from the kitchen. It is also the safest and most nutritious way to prepare it. You will no longer worry about health hazards on your food like molds and other bacteria forming from it as compared to those refrigerated and leftover food. Yes it is a hassle to make and yes it is time consuming but anything healthy cannot be rushed.
In order to make this tip possible, you need to plan ahead. Make a list of possible meal plans that you can make and study it beforehand. Also make sure that you have everything you need for each meal you make.
Another good tips is to make simple yet nutritious meals. You do not need to search for and make restaurant quality food. Always keep in mind that the simpler the food, the easier and less time it will use to prepare.
Plain and Simple
Like what was previously stated, a good meal is one that is plain and simple yet complete with all the nutrients your body needs to function well. In addition, the more components you add to your meal, the more difficult it is to digest.
Start to make a plate that has two to three types of food group in it and nothing more. This amount is enough for our digestive system to properly handle and absorb.
Eat Like a Princess
When I say “eat like a princess” I am pertaining to three critical factors as we consume our food. First of all, we have to chew our food slowly but completely. Giving our food the right type of “mastication” allows our salivary enzymes to properly dissolve it into very fine particles that can be digested and absorbed.
The second factor we need to pay attention to is the speed of how we eat. Particularly the length of time we use from one spoonful of food to another. We need to give ample time to each spoonful of food we consumed and not just gobble it up without pausing.
Finally, we need to cut down the amount of food we eat into favorable and acceptable amount per serving. Remember that anything done out of moderation is unhealthy and must be addressed as soon as possible.
You can help yourself adjust to this “eating pace” buy doing these three simple tips. First is to chew your food slowly and with a minimum of 30 bites. This amount is just enough to properly break down the food you ate into digestible particles.
Next is to put down your eating utensils, be it a fork, a spoon or a knife, in between bites. This will give you a considerable time from one spoonful to another. This will also let your eating pace grow slower. Finally, in order to cut down on your meal amount, use a smaller plate. Not only will it have the exact amount of food needed but will also trick your brain in thinking that you have eaten a lot.
Eat cooked not raw
Always choose to eat cooked food because cooked food is the safest way to prepare your meal. Also, there are those people who have a weak digestive system that cannot tolerate cold or raw food. In turn, they experience several digestive issues such as stomach pain, heart burn, bloatedness, gas formation, vomiting and even diarrhea.
This rule also applies to what you drink during mealtime. Drinking cold water has the same possible digestive problems that a person can encounter.
Choose to cook food rather than eat it raw or cold. Also opt to drink water at room temperature rather that cold ones.
Say Goodbye to “bad food”
Of course not all that we consume is beneficial for our digestive system. This includes those “bad foods” that when eaten can cause intestinal inflammation and might even disrupt the normal flora and pH level of your digestive system. Some examples of these type of food include the following:
- Pasteurized dairy products
- Meats from conventionally raised animals (those that are not free ranged)
Your Foodie Partners
What you eat before, during and even after your meals also plays a vital role in your digestion. Choosing the right food and beverage to consume and how it will affect our digestion is one of our arsenals when it comes to aiding our digestive system. Listed below are five of the most common examples of how food and beverage affects our digestion.
Many of us drink hot water or tea after we eat. We do this in order to rid ourselves of that bloated feeling. But little do we know that this method has an even deeper health benefit in it. Drinking hot beverages actually aids in faster digestion and detoxifies our body. In addition, it also strengthens our digestive tract.
If you want to try out drinking tea after meals then remember that each flavor gives a specific reaction to our digestive system. Here are the most common after meal teas:
- Ginger root tea– this tea will stimulate faster digestion
- Chamomile, Peppermint and Cinnamon tea-these tea flavors promote better digestion.
Do not be misled when you hear that fruits are a good after meal dessert because they actually are not for dessert. In fact, when we eat them as desserts, they will most likely become undigested and stay in our gut. This is because fruits have specific enzymes needed in order to be digested and absorbed. These enzymes are different from those that our body uses for regular food. You will eventually end up with a gassy and bloated stomach.
Fruits are very nutritious and healthy depending on the time you eat them. They are best consumed early in the morning with an empty stomach. They are also a good snack option. Eat them in-between meals instead.
Exaggeration is NOT an Option
Again, anything beyond moderation is considered unhealthy. This includes the amount of food you put on your plate. Having too much food will tire out you digestive system before it is able to finish its job. This leads to incomplete adsorption of nutrients and increase of fat deposits instead. Your body will become sluggish, tired and lethargic due to lack of “food fuel”.
The most acceptable amount of food per serving is as much as two cupped hands. This amount is enough for our digestive system to absorb without overexerting itself from doing its job.
For an even better digestion always start your day with a glass of room temperature water mixed with one to two teaspoonful of organic apple cider vinegar. This mixture will help your body release more hydrochloric acid which aids if faster food breakdown and absorption.
Eat Good Bacteria
It is a good idea to add some friendly bacteria and enzymes into your meal plan. Stocking up with probiotics and healthy enzymes will further enhance your digestion.
You can swap your cakes and other sweets with the likes of yogurt and other enzyme rich food.
Effective Environmental Factors
The place where you eat also contributes to how well your body will digest the food you ate. Not only your surroundings but also what you do after you ate your meals. Read through these five common activities and see if you are at par with keeping your digestive system’s efficient functioning.
Have a Sound Dining Area
Making your dining room a place solely for eating and conversing can further enhance your digestive prowess. It also pays to have a relaxing, calm and soothing aura at your dining area. Strive to make eating time a time for bonding and eating.
In order to fully grasp the concept of a “sound” dining area you need to get rid of any and all possible distractions such as the following:
- Cellular phones
- Gaming consoles
- Reading materials
- School assignments
Sit Back and Relax….
You do not need to rush and stand up right after eating. In fact, it is much more advisable to stay in your seat after eating and just relax. In doing so, you are allowing more blood flow to travel to your digestive system. This will give your digestion a good start, a smooth process and finally and effective a absorption.
You can stay in your chair and rest after you have eaten and just relax. Do this for a good 5 to 10 minutes before you stand up and get back to whatever you need to do. BUT you should avoid doing a very big NO NO after eating. You can rest… (refer to next item)
…..BUT Don’t Sleep
As much tempting as it can be, sleeping after meals is something you should stay away from. Sleeping will not only hinder your digestion but it will also cause several digestive issues. One is the acid reflux that can cause heart burn episodes and can even burn your esophageal lining. It will also slow down you digestion and add fats to your fatty deposits.
If sleep is inevitable (like sleeping after your dinner meal) the next best thing to do is to wait. Make sure a minimum of two hours have passed before you go to bed and sleep.
Short Walk Over Exercise
Taking a quick and light walk can aid in faster and efficient digestion. But remember that the more rigorous your exercise is, the more blood supply is needed to perform it. This will leave just a minimal amount of blood for your digestive system making it slower and less efficient in doing its duty. In turn, your body will react with bloatedness, stomach cramps, gas formation and many more.
Always go for light walks after meals. But you should still wait a good 30 minutes to an hour before doing it. A quick walk can be a good full 15-20 minutes stroll and that is all there is to it.
Smoking has always been and will always be a health hazard PERIOD!!! It does not only affect one area of the body but the entire body itself. It has more than 60 carcinogens that can aggravate cancer production. As early as now, start quitting this unhealthy vice and start living healthier.
It’s amazing how the simple tasks that we do can be beneficial for us and our body’s digestion. Now that you are aware of them, you can start adjusting your activities to better aid your body in all means possible.