Surveys show digestive issues afflict nearly three-fourths of the American population. That's a lot of people dealing with gas, constipation, bloating, acid reflux, diarrhea and other issues related to digestion. An upset digestive system can impact life in big ways. Whether your issues are causing you to stay home from work or holding you back from enjoying the activities that you enjoy, know that there are preventative actions you can take to counter these common issues. Here are some tricks you can try to keep your digestive system on track.
1. Try Natural Supplements
Not only are issues with digestion annoying, they can keep you up at night. Not getting a good night's sleep can create secondary issues to your health. Supplements can give your body essential nutrients that you may not be getting with your regular diet. Choose a supplement that has all natural ingredients. The last thing you need is chemicals making your gut issues even worse than they are at present.
Choose a supplement that also states it will protect the wall of your stomach lining. Customers who write Gundry Total Restore reviews have claimed that these supplements have not only protected their digestive system and given them more energy, but they've finally found a peaceful night's sleep.
2. Eat Fibrous Foods
Fiber is known to help relieve constipation. Whether you suffer from constipation or not, you should make food high in fiber a regular part of your diet. Fiber helps keep your regular and fibrous foods contain nutrients your body needs. Because the digestive tract doesn't break down the fibrous parts of the plant food you eat, it gives your stool more bulk, which also means fiber is good for people who suffer from loose stools.
Foods that are rich in fiber include beans, nuts, wheat bran, fruits and dark vegetables. Potatoes and cauliflower also have high fiber content. An added benefit of foods high in fiber is that they help you feel full faster, making them a good diet aid for someone who needs to lose a few pounds.
3. Cut Back on Red Meat
When people think about cutting back on red meat, they usually think about their heart health. However, meat is also more difficult to digest when compared to other foods. This results in excessive bloating which leads to annoying discomfort, and if you ate late, an inability to get comfortable enough to sleep.
If you've been feeling discomfort for some time after every meal, this could be the number one reason why. Nobody is suggesting you give up red meat, but you probably shouldn't be eating it at every meal. Try replacing some of the red meat you eat with fish and poultry. Or, try some meals without meat at all. You'll have no choice but to replace the meat with fibrous vegetables, and you already know how awesome those are for digestion.
That exercise would help your digestive system seems obvious. After all, exercise burns calories, speeds your metabolism and relieves stress. Yes, stress can cause digestive issues. More on that later. When you're in the act of exercising, your digestive system is at full throttle, processing foods and moving them through your system.
Research has shown exercise helps relieve symptoms of Irritable Bowel Syndrome, helps constipation. Exercise moves food through the digestive tract improves all over digestive function. Whether you prefer yoga, dance or playing sports, just getting up and moving will do much more for your digestive issues than a life of sedentary habits.
5. Slow Down How You Eat
The digestive process begins as soon as you put food in your mouth. Your saliva moistens your food while the enzymes in your saliva get to work to start softening your food to help aid in digestion. Chewing is also preparing your food for its journey through your esophagus, stomach and intestines. The more you chew your food, the easier the work you're leaving to the rest of your digestive system.
Chewing longer causes you to eat slower, but there is another bonus to taking your time. Research shows that people who chew longer weigh less than those who eat fast. The benefits to your body are doubled when you take your time.
6. Drink Rice Water
Sometimes it can take a while to pinpoint the cause of diarrhea. Aside from viruses and food-borne illnesses, medications, food allergies and digestive issues can all be causes of diarrhea. If you suffer from a loose stool or regular bouts of diarrhea, drinking rice water could save you some embarrassment and discomfort. Rice water acts as a binder for the contents of your digestive tract. It also replaces fluids lost during diarrhea.
To prepare rice water, boil one cup of rice in two cups of water. Let it boil for at least 10 minutes so the water can get cloudy. Using a strainer to catch the rice, pour the water into another bowl or pitcher. Add a teaspoon of honey to the rice water for extra flavor, and enjoy.
7. Reduce Your Stress
Stress can wreak havoc on your digestive system. If you're stressed, you might eat faster, which causes you to swallow more air, and cause you to bloat or have heartburn. It can cause painful muscle spasms in the stomach, intestines or esophagus. Stress can also weaken the intestinal barrier, allowing bacteria to invade the body. After time, this can leave you feeling bad.
With all the possible outcomes from stress, if you have pre-existing digestive conditions, they are going to be much worse when experiencing stress. Stress isn't just bad for your digestive system, it's bad for you overall, so you should act quickly to find ways to relieve your stress.
For many people, physical activities will provide substantial help. Other things you can do are lower your caffeine intake, keep a journal, practice deep breathing, or listen to restful music. For everyone, the cure for stress is going to be different. If you need to take a hot bath with candlelight listening to soft music, then do it. There is no one size answer for curing stress, just as there is no one size fits all answer for relieving digestive issues.
Unfortunately, digestive issues can become a problem for anyone at any time. Knowing some simple aids to your ailments will help you overcome your discomfort faster. If you have issues that you find you can't relieve, then it's time to visit your doctor. Your doctor should be able to pinpoint your issues rather quickly with some tests and a physical examination. No one should have to suffer through pain, bloating or loose bowels. If you're suffering, get help. And above all, don't stress.