بسم الله الرحمن الرحيم
“We are not, what we eat. We are, what we digest”
Indigestion, also known as dyspepsia, is a common digestive problem that affects millions of people worldwide. It is a term used to describe a range of symptoms that can occur after eating, such as bloating, abdominal discomfort, and nausea. These issues can be avoided if you boost your digestive system naturally.
Here are some tips and remedies that can help relieve indigestion.
Tip # 1
Avoid Eating When You’re Stressed
When you’re stressed, your body goes into flight mode. During such times, it shuts down digestion, to divert energy to the brain and muscles to respond to a stressful situation.
Some simple breathing techniques can be an effective way to handle this situation. When you’re stressed out you tend to breathe through your mouth, which activates your sympathetic nervous system. Breathing through the nose does the opposite and puts us at rest and starts digestion.
So, try to close your eyes and take three deep breaths, in and out through the nose, before eating.
Tip # 2
Chew Your Food Well
Chewing your food properly, aids food digestion as food should be liquid before you swallow. Saliva contains enzymes you need to begin breaking down the food for digestion, and you don’t rush through this process. Your stomach doesn’t have teeth, to properly digest. You have to do a lot of work in your mouth. When you chew food fastly, digestion gets disturbed. Slow down, savor your food, and chew it well.
Tip # 3
Reduce or Eliminate Processed Foods
Processed foods are the most challenging for the digestive system. These foods are full of anti-nutrients, which means, your body must deplete its own nutrient stores for these foods to metabolize. This causes your body to expend more energy than it should.
Stick strictly to whole foods as much as possible.
Tip # 4
Drink Plenty of Water
Dehydration puts bad effects on your digestive system. You should drink at least three liters of water a day to keep your system hydrated. Intestines use water to push the digested waste through the system and convert it into a form that can be easily eliminated. Low water intake leads to constipation and the build-up of toxins in the body. This increases your risk of developing more complicated digestive issues.
So make sure you take the time to drink the amount of water you need every day, at regular intervals. Without waiting to be thirsty.
Tip # 5
Add Probiotics to Your Diet
Probiotic foods are yogurt, soy milk, and dark chocolate. Probiotics are live bacteria and yeast, these have a beneficial effect on your digestive system. They keep the body healthy by combating the effects of poor diet, antibiotics, and stress.
They also help enhance nutrient absorption, strengthen the immune system, and possibly even aid treat irritable bowel problems.
Tip # 6
Heal the Gut with Bone Broth
Homemade bone broth or stock made from water and the bones of animals simmered for 12-24 hours is a great superfood. it’s considered a healing food in many traditional cultures. It’s rich in glycine, L-glutamine, collagen, and gelatin which support digestion, heal the gut lining, and can reduce intestinal inflammation.
Drink a cup a day and use it as a base in homemade soups, sauces, and stews.
Identify and Remove Food Sensitivities
Food sensitivities are a common cause of bloating and gas. If you haven’t already experimented with removing common food irritants such as eggs, gluten, and dairy. After two to three weeks of elimination, you can experiment by having each food, one at a time, and noticing if your body responds. Common symptoms include indigestion or heartburn, gas, nausea, bloating, loose stool, or constipation. It can also cause skin irritations such as hives or acne, along with brain fog or energy crashes. Another group of common troublemakers is diet soda and artificial sweeteners. You should quit these products.
Tip # 8
Start the Day with a Detoxing Drink
In the morning, on an empty stomach, a glass of warm water or lemon water can help kick-start digestion, flush out toxins and put your bowels on the right track. If you particularly suffer from reflux or bloating, try organic apple cider vinegar before meals to aid and stimulate digestion.
Tip # 9
Bad Eating and Drinking Habits Must Go
Bad habits like smoking and drinking alcohol are destructive to the health of your digestive system. Smoking causes frequent acid reflux and ulcers. It can even cause gastrointestinal cancer. Alcohol is high in acidic content Its consumption increases the risk of heartburn. Excessive drinking may cause inflammation and severe bleeding in the digestive tract.
Late-night snacking and binges also disturb the digestion process. They play no part in keeping the digestive system healthy.
Tip # 10
Eat only When You’re Hungry
All-time eating is a bad habit, especially when you’re not hungry, and you are eating, it leaves you feeling bloated and uncomfortable. It can possibly cause weight gain. Your digestive enzymes are strong enough to thoroughly break down your food only when your stomach is truly empty. Try and differentiate between eating out of necessity and eating out of habit.
Take 3 to 4 hour intervals between meals as that’s how much time it takes to fully absorb your food. It’ll make a big difference in how you feel overall.
Tip # 11
Eat More Fiber and Less Sugar and Fats
You must eat both, soluble and insoluble fiber regularly. While the soluble draws out extra water content to prevent runny stools, the insoluble aids to add bulk.
Whole grains, wheat bran and fruits, and vegetables are rich sources of insoluble fiber.
Lentils, seeds, nuts, and oat bran help to meet the dietary requirements of soluble fibers.
Lessen sugar content and fatty foods in your meals. Artificial sweeteners are known to escalate bad bacteria in the intestines and fatty foods may cause constipation and bloat. Instead, you should include foods that contain healthy omega-3 fatty acids like salmon, mackerel, and sardines.
Tip # 12
Exercises like jogging and cycling are obviously beneficial for the body. They are also good for your digestive system. Regular exercise of any kind ensures proper digestion and prevents constipation and bloating.
You can even try deep breathing and maintaining good posture. This will help reduce the chances of heartburn. Choose a workout of your choice for a healthy gut and body.
Indigestion can be uncomfortable and frustrating, but it is usually not a serious health concern. By identifying above mention triggers you can manage indigestion symptoms and improve your digestive health. If your symptoms persist or become severe, be sure to consult your doctor for proper diagnosis and treatment.