Digestion is the process in which foods are breakdown into smaller components that can be more easily absorbed and assimilated by the body. Digestion is a kind of catabolism. It is divided into two processes depending on the how food is broken down. One is mechanical and the other one is chemical digestion. The condition mechanical digestion refers to the physical breakdown of large pieces of food into smaller pieces which can later accessed by digestive enzymes. In case of chemical digestion, enzymes break down food into the small molecules that the body can use. Digestion is an essential process for an organism.
Proper digestion is vital for absorption of nutrients through the food as it leads to the good health. Digestion may lead to many other health disorders due to poor absorption of nutrients. There are number of things which disturb the digestive process and result into severe complications such as diarrhea, bloating, heartburn, nausea, constipation, excessive belching, excessive flatulence (gas), and abdominal pain and so on. Try to minimize these unpleasant symptoms and improve your digestive health by making a few minor changes in your diet and lifestyle. There are many external factors that are associated with the risk of developing poor digestion such as smoking, excessive drinking, age, lack of exercise and depression. Apart from these, stress, antibiotics, improper diet, poor eating habits, drugs, and environmental toxins are also some of the common causes in men as well as women responsible for poor digestion.
Hypothyroidism and yeast infection are some of the specific causes which found only in men, while hormone imbalance is common in women due to poor absorption of nutrient. However, you can consume highest quantity of foods, but it is possible only when your digestive system is good. So, below mention tips will definitely you to strengthen your digestive system.
TIPS TO INCREASE YOUR DIGESTION POWER
1) Chew your food well and slowly:-
It is consider one of the essential steps for proper digestion. It is often believe that good digestion starts with mouth and is possible only when you chew your food well. Avoid eating while watching TV, reading magazine or newspaper, or checking face book, as you tend to eat lot. Take meals on the time only and concentrate on each bite that you put into your mouth. Eating too fast also causes overeating, which may again put pressure on the digestive system and may lead to poor digestion.
2) Increase fiber rich foods in diet:-
Intake of fiber is quit e beneficial in digestion process as it increases the size and softness of your stool and makes it easier to pass, thus prevent constipation. Foods that contains high amount of fiber includes oatmeal, bran cereal, legumes, black beans, pinto beans, peanuts, walnuts, pecans, berries, prunes, dried apricots, raisins, pears, apples and so on. Besides that, fiber determines blood sugar level by slowing down digestion and allows glucose to enter your blood stream at a slower rate.
3) Avoid intake of fatty foods:-
Your digestive system find difficult to process fatty foods. Intake of fatty foods slows down the entire digestive process. Prefer leaner meats such as chicken and turkey as a source of protein instead of eating beef or pork, choose low fat or non-fat version of milk, cheese and yogurt. Apart from these, avoid intake of fried, processed and frozen foods as they are high in fat.
4) Control or reduce gas:-
Keep away from foods that contribute to gas production such as varieties of beans as well as vegetable like cabbage, cauliflower and broccoli. Besides that, avoid carbonated drinks like soda as it contains lot of air and increases the amount of gas.
5) Take probiotics:-
Probiotics is one type of good bacteria which is found naturally in human body. It is like microorganisms that assist to keep the intestines healthy and the bowels moving. Simply by adding more probiotics foods into your diet, you can prevent excess gas, diarrhea and other digestive problems. Foods that includes rich source of probiotics are yogurt, soft cheeses, miso soup, kefir, sourdough bread and sauerkraut. Take probiotics supplement if the requirement is not fulfilling through diet. They are available in the form of capsule, powder and liquid form at any pharmaceuticals and health food stores. However, you should first take your doctor consultation before taking these supplements as it can harm people with certain preexisting health conditions.
6) Drink plenty of water:-
Drink at least 8 glasses of water daily as t it helps your body to break down bulk and eliminating toxins that can interfere with natural digestion. It also induces your stool softer and easier to pass. The best option to increase the water production in your body is that add maximum fruits and veggies that have high water content such as watermelon, cucumber and oranges. Your will come to know that your body is adequately hydrated only when your urine remains clear throughout the day. Another option is that, carry a water bottle around with you throughout the day and also drink maximum water after exercise, as you lose lot of fluid through sweat.
7) Do exercise regularly:-
Even a little 10 to 15 minutes of exercise in a day can promote digestion. Regular exercise is essential as it assist in moving out waste and gas quickly. Exercise plays a crucial role in digestion as it increases blood flow to your organs and induces the muscles in the intestines; assist them to process waste more quickly. Cardio exercises such as walking, swimming and jogging can also useful to get the entire body move. Besides that, try maximum use of stairs instead of the elevator.
8) Lose excess weight:-
Excess weight puts lots of pressure on the abdominal area which contributes to poor digestion as well as avoids overeating of foods. Excessive consumption of foods creates lots of burden on the entire digestive system. By following a healthy diet and exercise one can control the obesity.
9) Other remedies:-
- Try to quit bad habits such as consumption alcohol and cigarette
- Drink ginger and chamomile tea as it is extremely helpful for constipation and abdominal pain
- Add maximum herbs such as rosemary, fennel, lavender and mint in everyday’s recipes to enhance digestion and to reduce excessive gas and bloating
- Cut down the food that contains high quantity of sodium and artificial sweeteners.