5 Lifestyle Hacks For Stronger Digestive System

It doesn’t matter what you ate before but adapting these lifestyle changes can surely give a boost to your digestive system.

Water

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Water is a panacea for digestive problems. It cleans the colon and removes toxins and solid waste from your body.

Keep a handy water bottle with you always. Whenever you feel like drinking something, drink water.

All of the organs, tissues and cells in your body require water for proper functioning. Water is a simple remedy for people who suffer from constipation.

After going several hours without a sip, a serving of water first thing can hydrate the body while aiding digestion and metabolism. Drinking enough water to stay hydrated is more important than whether it is warm or cold.

we should consume Water in between the meals, not with the meal. Keep a gap of at least 30 minutes before and after a meal.

Food

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what we eat or what type of food we consume affects our digestive system most.

Processed, deep-fried, refined food or artificially flavored, sweetened foods stick in our intestine and slow the rate of digestion. On the other hand, fiber rich foods like oats, millets, whole wheat, semi brown rice, nuts fasten our digestion.

Probiotic foods like curd, buttermilk should also be a part of our meals. These foods contain good bacteria which is very necessary for our digestive health.

Also, make seasonal fruits a part of your daily diet. They are high in digestive enzymes and antioxidants. Apple, papaya, pineapple, guava, etc are the best fruit to consume. Also eat a full plate of salads before lunch.

Exercise

Exercise increases the blood circulation in our body. Even low-level activity like walking is very beneficial.

High intensity interval training (HIIT) has gained popularity as a quick and effective way to exercise. It offers many of the same health benefits as other types of exercise.

Its short duration can make it a very practical and effective choice for people who find it difficult to commit to longer sessions. You can rest and do light exercise between intense exercise sessions.

  • Exercise decreases body mass index (BMI)
  • Lower resting heart rate
  • Lower pulse pressure
  • Decreased body weight
  • Improved mental health scores
  • Reduced levels of depression and social avoidance.

Yoga

Vajra asana or Thunderbolt pose is the best yogic pose for the digestive system. When we sit on a thunderbolt pose, blood flow increases towards our stomach.

It is the only pose that we can do even after a meal. So spare 3 to 5 minutes post-meal to sit in this pose.

If you’re pregnant, ask your doctor about Vajrasana. Some feel that we should avoide it. Others feel it’s OK if you keep your knees apart to avoid stressing your abdomen.

Your doctor is familiar with your situation and can give you a personalized recommendation.

Proper chewing of food

Proper chewing of food is the most important and most ignored lifestyle change. Ask yourself, how many times do you chew one bite of food?

In today’s busy lifestyle, we won’t give proper time to chew the food. About 50 percent of digestion takes place in the mouth only. Important enzymes for digestion are present in saliva.

Ideally, we should chew one bite of food 32 times. Almost half the task of digestion is complete here if we chew the food properly.

Practice these steps in your daily routine and see the result within a week.

10 fibre rich foods for weight loss

The foods we are going to talk about can easily available at your home and are surely accelerate your weight loss journey. By eating these ten foods, you can maintain your desired weight for the rest of your life. Weight loss is a science and anybody can lose weight just by knowing what to eat.

How we get fat

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When we eat something, our body gets energy from that food in the form of calories. And when we work, those calories are burned to provide energy to the body. Thus if we take more calories from food than we burn, the surplus calories are stored in our body mainly in our belly area. As a result of this, we get a gain in our weight.


For instance, if you ate pizza for lunch. A slice of fast-food cheese pizza of approx. 100 gram contains around 270 calories. If you ate 3 slices, it means you take 800 calories in one go. In terms of physical activity, you do nothing just watched television sitting in your couch. Let’s say your body needs only 100 calories in watching television, the rest 700 calories are stored by your body which after a long time results in weight gain.

Types of fibres

Dietary fibres are of two types. they are soluble and insoluble.

Soluble fibre is a type of fibre that is not digested or not absorbed, so it goes through your small intestine and gets to the colon in its whole form but it is able to mix with water. It acts like a sponge and soaks up water. It slows the motility of the gut.

Insoluble fibre is the same as soluble fibre in that it’s not digested and it gets to the colon whole but instead of slowing things down, it speeds thing up. So it makes you have more frequent bowel movements. If someone has constipation, they should go for insoluble fibres.

If someone is having diarrhoea, they don’t want to consume insoluble fibre. They want to focus on soluble fibres because that will help to increase the size of their stool and make them more regular.

Fibre rich foods

  1. avocado- 6.7 pr cent fibre
  2. carrot – 2.8 per cent
  3. lentils- 7.9 per cent
  4. kidney beans – 6.4 per cent
  5. split peas – 8.3 per cent
  6. chickpeas – 7.6 per cent
  7. oats – 16.5 gram of fibre per cup of raw oats
  8. almonds – 12.5 per cent
  9. flax seeds – 28 per cent
  10. chia seeds – 34.4 per cent fibre(34.4 grams of fibre in 100 gram)

How fibre help in weight loss

There’s a special thing about fibre rich foods that they don’t digest quickly. Fibrous food takes time in digestion and releases energy at a slow rate. Thus if we take fibre rich breakfast, then it gives us energy the whole day and also we don’t feel hungry because the food is not yet digested fully. Thus, it makes us eat less and resist our body in taking extra calories which helps in keeping us in shape.