Abdominal pain, bloating, heartburn, constipation or diarrhea are familiar symptoms for most of us. If they occasionally occur, there is usually no reason for anxiety. But when digestive problems become constant, they can seriously affect the quality of life. Gastroenterologist-dietitologist, MoH expert Oleg Shvets advises not to rush to pharmacies, but pay attention to the lifestyle. There are proven methods that will help normalize digestion without medication - they are simple, effective and accessible to everyone.
1. Solid products - the basis of intestinal health
is natural, minimally processed products help to maintain the balance of gutting gut - systems of microorganisms that affect immunity, hormone production and digestion. They contain fiber, prebiotics, vitamins and minerals-everything necessary for the proper functioning of the gastrointestinal tract.
2. More fiber - less problems
insoluble fiber (in cereals and vegetables) promotes regular emptying, and soluble (in fruits, beans and seeds) - nourishes beneficial bacteria in the intestine. Both types of fibers improve digestion and reduce inflammation.
3. Useful fats are allies of
avocado digestion, fish, nuts - not only delicious but also useful. Fats stimulate the production of bile necessary for the absorption of vitamins A, D, E, K, and support the intestinal mucosa.
4. Remember about water
insufficient fluid intake slows down digestion, can cause constipation and bloating. Water is required for enzymatic processes and nutrient transport.
5. Less stress - better digestion
of the brain and intestines are closely linked. Stress slows down digestion, reduces blood circulation in the gastrointestinal tract and can lead to inflammation.
6. Eat deliberately
slow, careful food consumption allows it to digest better, reduces the load on the stomach and reduces the risk of overeating.
7. Chew
the food thoroughly the more thoroughly chewed, the easier it is to absorb it. This is the first step in effective digestion - from splitting of particles to interaction with digestive enzymes.
8. More motion - the best motility
of physical activity stimulates the muscles of the intestine, accelerates digestion and has a positive effect on microbioma. Regular exercises are an easy way to improve gastrointestinal function.
9. Listen to body signals
do not ignore the recurrent symptoms - it is better to consult a doctor. Not all digestive problems are only related to nutrition.
10. Give up the bad habits
of smoking, alcohol and food late at night harm digestion. They can cause inflammation, slowdown of metabolism and worsening of microbiome.
11. Add nutrients
to probiotics, glutamine, zinc - support the integrity of the intestine, reduce inflammation and help normalize digestive processes.
Simple daily habits can significantly affect the digestive system. Balanced nutrition, physical activity and attentive attitude towards the signals of the body - the basis of a healthy intestine without medication.
