Do you often feel that there is something wrong with your body that you just could not explain? Do you always suffer from an upset stomach? If that is the case, then your body telling you that something is not right. An upset stomach serves as a warning of an assisted digestive system. However, its damage is not limited to physical aspects only because there is a tendency that the gut microbiome and inflammation affect the brain. That is because digestive problems are also associated with mental health conditions since they are sensitive to different types of emotions such as anxiety, sadness, anger, and even depression. But there is no need to be alarmed. There are ways to help the gut, and here are a few of the following healthy tips you can consider.
Eat A Considerable Amount Of Fiber – The consumption of a significant amount of fiber is vital to the digestive system to function properly. It feeds the healthy bacteria with enough nutrients while eliminating toxins and other harmful wastes from the body. When prebiotic fibers are digested, it nourishes the healthy bacteria by lowering cholesterol levels and reducing the risk of inflammation along the lining of your gut. It reduces the chances of having irritable bowel movements syndrome and prevents the possible risk of developing colon cancer. The primary sources of fiber are nuts, beans, vegetables, and fruits.
Regularly Consume Fish – Fish is one of the most significant sources of omega-3 fatty acids, which are very beneficial to the digestive system. That is due to its anti-inflammatory properties that help prevents various digestive issues. The fatty acids not only energize the healthy bacteria in your gut but also help in your memory as you age as the nutrients play a significant role in brain development. With that, it is vital to consume at least 3 to 5 servings of fish per week. Some of the fish choices you can consider are tuna, salmon, and sardines. If in case you can’t consume enough fish in a week, you can consider eating flax seeds, nuts, and soy, for they also contain enough omega-3 fatty acids.
Eliminate The Consumption Of Junk Foods – Junk food is genuinely one of the most harmful foods to consume. Not only it causes an increased risk of obesity, but it is also a known cause of certain diseases like cardiovascular diseases, non-alcoholic fatty liver, type 2 diabetes, and other forms of cancers. Junk food damages the digestive system because it influences the unhealthy bacteria to cause metabolic illness. Also, besides its caloric bomb, these unhealthy foods contain too much sodium in them. This harmful chemical increases the risk of high blood pressure development, causing major health problems, particularly stroke and heart disease.
Spend Time To Eat Well – It is not new information that a lot of experts require you to spend time eating well. It is essential to note that digestion starts in the mouth, where it chews and process the food before it gets down to your stomach. Do not just swallow food. It is necessary to chew the food so that the enzymes in the saliva can break down carbohydrates. When that happens, it becomes convenient for digestion since the gut will not exert too much effort and energy in the digestion process. Also, ensure that you do not eat in large quantities, especially before going to bed, for this will cause an upset stomach.
Drink Plenty Of Water – Too many caffeinated drinks such as soda and coffee can damage the digestive system. It can harm your health because the water in your stomach that keeps healthy bacteria gets thrown out of balance. Caffeinated beverages tend to alter the gut microbiome’s function when it gets filled with too many acids. When that happens, it can cause a variety of diseases such as acid reflux and heartburn. Therefore, it is vital to reduce its consumption and hydrate the body with water. Water helps eliminate gut problems, facilitates a healthy digestive process, and promotes a better immune system.
Reduce Stress – Perhaps you often experience things at school, work, or at home that is not going smoothly. It makes you feel stressed, and this particular thing affects your gut, whether you believe it or not. Too much stress tends to disrupt the normal functioning microorganisms in your intestines. Also, it gets tied to your diet because you are more likely to eat unhealthy food when you are stressed, which creates a bacterial imbalance that eventually somehow impacts your mood.
These are simple changes that promise to improve the quality of your digestive system. If you try to incorporate these into your life, your gut will surely thank you. But remember to consult an expert first before making any changes in your diet and lifestyle.