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.

Follow these steps to reduce belly fat

Belly fat is the most stubborn fat in our body. Once it accumulates in your body, it is very difficult to get rid of this. Not all belly fats are the same. Before we tell you these steps, first you have to know what type of fat is in your belly area. It is very easy. Here are some types of belly fat: cortisol belly (stress), belly fat due to any medical condition (thyroid, diabetes, etc), mummy belly (after delivery), bloated belly, belly due to poor lifestyle and eating, alcohol belly.

Improve your eating habits

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  • Avoid packaged and ready to eat food.
  • Eat more fibre rich foods.
  • Eat more protein.
  • Start with 0.75 gram/kg of your body weight and increase gradually according to your activity level.
  • Eat less processed foods.
  • Eat more fruits, vegetables and whole grains.
  • Include natural probiotics into your diet like yoghurt, buttermilk and pickles etc.Also if you want to control your diet and take a proper meal, then you can check our work on how to make a healthy plate.

Stick to a routine

  • Have a set routine for eating and avoid grazing all the time.
  • Eat in small portions.
  • Snacks should not be more than your fist size.
  • Eat nuts, seeds and fruits for a snack.
  • Eat natural sugar in moderation.
  • Avoid energy drinks and limit your alcohol consumption.

Eat foods that increase your metabolism

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  • Grains- Oats, barley, quinoa
  • Veggies- all green and red
  • Fruits- 2 to 4 in a day
  • Lentils- all types
  • Beans and legumes
  • Nuts- almonds and walnuts in moderation
  • Seeds- chia, flax, pumpkin seeds
  • Spices and herbal teas
  • Drink enough water and stay hydrated.
  • Non-vegetarians take good quality lean protein like fish and chicken breast.

Try intermittent fasting

Set a routine of intermittent fasting. For males, 16/8 hour fasting is effective and females can start with 14/10 method. If you want to know more about it, you can read our blog on intermittent fasting. Some benefits of intermittent fasting are as follow:

  • Help boost metabolism
  • Increase the level of HGH (Human Growth Hormone)
  • Increase the fat burning process. Reduces insulin resistance

Workout

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When we do exercise to reduce our belly, we mainly focus on crunches. But it’s wrong. Spot reduction is not possible and doing an endless amount of belly exercise like crunches will not help you to achieve a flat belly goal. You must focus on resistance training. Do a mix of cardio and strength training. Keep changing your exercise routine, do not stick to the same exercise pattern for a long time. You can change your routine by joining dance classes, Zumba, doing CrossFit and functional training. And if possible, do exercise on an empty stomach. When we do workout on an empty stomach, our body uses stored fat as fuel.

Do HIIT (High Intensity Interval Training ), it gives you good result in less time. It boosts your stamina and metabolism and enhances the fat burning process. It can be done anywhere and no equipment required. It burns more calories in resting periods as compared to other exercises.

Lower your stress level

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Cortisol hormone (also known as stress hormone) is also a biggest cause of belly fat these days due to our busy lifestyle. So if we manage our stress or cortisol level, it can be beneficial for our belly. Stress can be of any type i.e. physical, mental, emotional, environmental or social. To lower your stress level, simply follow these steps:

  • Meditate daily
  • Laugh more and try to be happy
  • Make healthy relationships
  • Follow a healthy diet
  • Pursue a hobby like dancing, painting, gardening etc
  • Take a break from work, go on holidays and be mindful
  • Listen to your favourite music

Get enough sleep

Another big cause of belly fat is not taking proper sleep. Here are some tips to get good sleep:

  • Do deep breathing before going to bed
  • Keep your bedroom quite
  • Your clothes, mattress, pillow etc, all should be comfortable.
  • Don’t eat and drink anything just before going to bed.
  • Reduce caffeine intake.

Correct your body posture

If you have a poor body posture, it can leave you with the appearance of a pot belly. Correct your posture while standing, walking, sitting, exercising and sleeping. To correct your posture, try to tighten your core for a few days.

Constantly follow these steps. be consistent. convert these steps into your daily habits.