How to make our digestion healthy

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Maintaining health is very important, with a healthy body the city can do activities more agile and does not look limp. We start from maintaining health in the stomach because the stomach is the most important organ Everyone can experience digestive disorders occasionally such as stomach ache, mag, heartburn, nausea, constipation, or diarrhea. When these symptoms occur, you will definitely feel disturbed. This condition will be more disturbing when there are other conditions that can trigger other dangerous diseases. No need to worry, various ways from Healthline below can help keep your digestion healthy:


1. Re-balance the acid level in your stomach Gastric acid is needed in maintaining digestive health. Without enough acid, you may experience symptoms of nausea, acid reflux, heartburn or indigestion. Low levels of stomach acid can be caused by excessive use of painkillers. In addition, stress, eating too fast, age, and eating processed foods can also be other causes of stomach acid.


2. Healthy intake A diet associated with high refined carbohydrates and saturated fats has been linked to an increased risk of developing digestive disorders. Additional food ingredients: Including glucose, salt, and other chemicals - said to contribute to the increased risk of intestinal inflammation. In addition, trans fats found in many processed foods are also prone to trigger inflammatory bowel disease. Therefore, multiply the consumption of healthy fiber and fat. Fiber is useful for absorbing water and helps move your digestive tract. A high-fiber diet has been associated with a reduced risk of digestive conditions, including reflux, intestinal inflammation, hemorrhoids, diverticulitis (inflammation of the large intestine), and Irritable Bowel Syndrome (IBS) or disorders of the work of the large intestine. Not only does it require fiber, digestion also requires healthy fats for proper absorption of nutrients. Increasing fat consumption has been shown to relieve constipation. Research has shown that omega-3 fatty acids can reduce the risk of inflammatory bowel disease such as ulcerative colitis. Foods high in omega-3 fatty acids, namely flaxseeds, chia seeds, nuts (especially walnuts), and fatty fish such as salmon, mackerel, and sardines.




3. Eat with focus, slowly and sufficiently Eat without haste. Research has shown that this method can reduce symptoms of indigestion in people with ulcerative colitis and what is meant by eating with care and unhurry is: Eat slowly Focus on your food (turn off the TV and get rid of the cellphone) Pay attention to how your food looks on the plate and the aroma. Feel every bite of food consciously Pay attention to the texture, temperature, and taste of your food. In addition, chew food slowly. When teeth break down food into smaller parts, enzymes in your digestive tract will be better able to break it down. The more saliva you produce, the better for your digestion. In addition, do not force yourself to consume food, if you are not strong enough to eat it, because it can cause flatulence and other digestive disorders.

4. Combine good nutrients for digestion Certain nutrients, such as probiotics, glutamine, and minerals can help support your digestive tract. Probiotics are strains of beneficial bacteria that support digestion by increasing the number of healthy bacteria in your intestines. These healthy bacteria help digestion by breaking down fibers that cannot be digested and risking gas and flatulence. Meanwhile, glutamine is an amino acid that has been shown to reduce intestinal permeability (leaky intestine). You can increase glutamine levels by eating foods such as turkey, soybeans, eggs, and almonds. Mineral itself is a nutrient that is very important for healthy intestines. Zinc intake is useful in treating diarrhea, colitis, leaky intestines, and other digestive problems. The recommended daily intake of zinc is 8 mg for women and 11 mg for men. High-zinc foods including clams, beef and sunflower seeds.


5. Stay hydrated Low fluid intake is a common cause of constipation. Experts recommend that everyone drink 1.5-2liter of water per day to prevent constipation. However, you may need more if you live in a tropical climate or after heavy exercise. On the other hand, be careful not to drink too much while eating, because it can thin the natural acid in your stomach. Drink a little at a time when eating and avoid drinking lots of water before eating

6. Manage your stress Stress can affect the digestive system so that it causes magic pain, diarrhea, constipation, and IBS. Stress hormones also directly affect your digestion. During periods of stress, blood and energy are diverted from your digestive system, so that the body does not have time to rest and digest.


7. Exercise Regular exercise is one of the best ways to improve your digestion. Because, exercise helps travel food in the digestive system more smoothly. So, regular exercise is highly recommended for maintaining digestive health. Exercise can also reduce the symptoms of inflammatory bowel disease because of the anti-inflammatory effects that result from exercise.


8. Eliminate bad habits Bad habits like smoking, drinking too much alcohol, and eating late at night are very bad for health. These bad habits can also trigger a number of digestive problems such as heartburn, heartburn and acid reflux. Alcohol consumption is often associated with inflammatory bowel disease, leaky intestines and dangerous conditions in intestinal bacteria. For those of you who like to eat late at night and then sleep, the problems that will arise are heartburn and indigestion. This is because your body needs time to digest food. When you lie down, your stomach contents may rise and cause heartburn and experience symptoms of reflux.

Gravity helps keep the food you consume moving in the right direction. The tips above are safe ways to improve your digestive health. From now on, pay close attention to your digestive condition to support your daily activities.