Ways To Improve Digestion Naturally | The new times
It is common to experience occasional digestive issues such as constipation, upset stomach, or even heartburn. Experts believe that it is ideal to opt for natural remedies to avoid such conditions – if they occur frequently, they can cause serious health problems.
Jean Marie Muhire, an internal medicine specialist at La Nouvelle Clinique de Kigali, says there are common ways to avoid problems related to digestion, and mentions that diet and lifestyle changes are just a few. -one of the common practices.
One of the most important aspects, Muhire notes, is that people should avoid highly refined carbohydrates, saturated fats and food additives.
He points out that this has been linked to an increased risk of developing digestive disorders, as food additives including glucose, salt and other chemicals can contribute to increased gut inflammation.
These foods, he says, are well known for their negative effects on heart health and are associated with an increased risk of developing ulcerative colitis and inflammatory bowel disease.
“In a nutshell, this means that the diet mentioned is not only harmful to your digestion system, but has other health effects that can complicate your entire system. Staying away can do justice when it comes to your well-being,” says Muhire.
He adds that processed foods like low-calorie drinks and ice cream often contain artificial sweeteners, which impact the digestive system.
Erick Musengimana, a dietitian and nutritionist at the Rwandan Diabetes Association in Kigali, says another remedy is to eat foods high in fiber, especially soluble fiber, as it helps absorb water and add bulk. in your stool.
Soluble fiber can be found in oat bran, legumes, nuts and seeds, while vegetables.
Meanwhile, a high-fiber diet has been linked to a reduced risk of digestive disorders, including ulcers, reflux, hemorrhoids and diverticulitis.
Musengimana says good digestion may require eating enough good fats because they help you feel full after a meal and are often necessary for proper nutrient absorption.
Plus, studies have shown that omega 3 fatty acids can lower your risk of developing inflammatory bowel diseases like ulcerative colitis.
Foods rich in beneficial omega-3 fatty acids include flax seeds, chia seeds, walnuts, as well as fatty fish like salmon, mackerel and sardines.
On the other hand, Muhire says it is also important to stay hydrated by always taking in more fluids.
Normally, it is recommended to drink 1.5 to 2 liters of caffeine-free liquids per day to prevent constipation.
Muhire goes on to suggest adding water-rich fruits and vegetables, such as cucumber, zucchini, celery, tomatoes and melons to ensure one stays hydrated.
Normally, stress is associated with stomach ulcers, diarrhea and constipation which directly affect digestion.
“Practicing mindful eating is also important when it comes to digestion, as it involves paying attention to all aspects of food and the eating process, thereby avoiding indigestion issues,” says Musengimana.
Studies have shown that mindfulness can reduce digestive symptoms in people with ulcerative colitis.
Regular exercise is one of the best ways to improve digestion because it helps food travel through the digestive system.
Health practitioners advise taking a walk after a meal, as it can help the body move things along. Studies show that moderate exercise, such as cycling and jogging, increases bowel transit time by up to 30%.