Stress, unhealthy diet and hectic lifestyle. All of this takes a toll not only on our physical appearance and fitness, but also on the state of our digestive system. So how can you improve your digestion and develop habits that will finally make you feel great? Find out in our article.
Tip 1 | Avoid industrially processed foods
You might think that industrially processed foods are the enemy of digestion.number one in all the healthy lifestyle guides and articles. And it really is. These foods contain huge amounts of various chemicals designed to make them cheaper to produce, longer to store and as easy to sell as possible.
Many studies have shown that the substances they contain not only increase the risk of cancer and other serious diseases, but also increase the risk of death.but can also wreak havoc on our digestive systems. They may contain harmful trans-fatty acids and other substances such as artificial sweeteners. These have been shown to increase the number of colonies of harmful gut bacteria. This is why some people prefer proteins without artificial sweeteners, for example.
So, for digestive problems and as prevention, your goal should be to avoid these foods as much as possible. Instead, include whole foods in your diet, such as legumes, vegetables, nuts and seeds, which in turn can help to reduce the risk of digestion.They are full of vitamins and can also lower LDL cholesterol.
Tip 2 | Increase your fibre intake
That fibre benefits the health of our digestive system is a well-known fact. Its role is therefore certainly not to be underestimated. It helps to improve the patency of the intestines, thereby preventing constipation and other inflammatory diseases.
The daily fibre intake should be approximately 25 grams for women and 38 grams for men. You can get fibre from cereals, lentils, seeds or nuts, for example . Prebiotics, which are found in fruits, vegetables and various types of cereals, are also a form of fibre.
Tip 3 | Don't underestimate your drinking regime
Low fluid intake is a common cause of constipation in adults. Adequate drinking is therefore crucial for healthy digestion. Of course, sweetened drinks or alcohol should be avoided. Pure water, herbal teas or black coffee should form a major part of the drinking regime. You can also get additional fluid intake from water-rich fruits and vegetables such as cucumbers, melon or oranges.
Tip 4 | Watch out for stress
Stress currently plagues the vast majority of the population. A busy lifestyle combined with the ever-increasing demands of society can simply be too much for a person. Stress is associated not only with digestive diseases, but also with more serious illnesses such as depression and even cancer.
So we really need to keep an eye on stress and try to keep it at bay. One way to do this is to take in sufficient amounts of zinc, which, among other things, triggers processes in the body that contribute to a sense of well-being. Vitamin D and other trace elements are also essential. Regular exercise is also a great stress reliever.
Tip 5 | Consider a lifestyle change
It probably goes without saying that alcohol, smoking or drugs are not good for the body. Alcohol, in particular, has an extremely negative effect on the digestive tract and its long-term combination can lead to serious diseases such as bowel cancer, stomach cancer or cirrhosis of the liver.
So if you have long-term digestive problems, we recommend that you consider a complete reassessment of your lifestyle. Try to start moving more, keep alcohol and smoking to a minimum and ideally cut out drugs (even recreational ones) altogether. You will see that not only your digestion will improve, but also your overall mood.
Tip 6 | Try supplements
If nothing seems to be working, you can try digestive supplements. Probiotics, for example, are a great help. These help the production of beneficial gut bacteria and promote their natural growth. They also help prevent bloating, gas and pain in the digestive tract.
Other popular digestive supplements include glutamine, which supports digestive health.This is found in foods such as beef, eggs and tofu, for example. However, it is important not to overdo it, as beef, for example, is not easily digested by the body and is definitely not recommended for inclusion in the daily diet.
Well, that's all for today's article. If you have any questions about it, feel free to ask in the comments.
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.