Digestive problems can be a really uncomfortable situation, and there are several possible causes from diet to stress. An unhealthy diet, food intolerances, an underlying medical issue and more can lead to more common digestive issues. On average, it takes anywhere from 10 hours to three days for our food to move through our entire system. If you’re noticing bloating, an unsettled stomach, or sluggishness - this could be your sign that your digestive system needs a little TLC. Oftentimes, symptoms can go away on their own, however, there are some things you can do to help ease your discomfort and aid healthy digestion. Let’s dive into some expert-backed ways to support healthy digestion!
- Move Your Body.
Doing gentle exercise can help with digestion. After eating, taking a leisurely walk around the block can help ease bloating and reduce feelings of fullness. Being upright and active allows gravity to help move food through your system. This basic movement of walking speeds up your digestion by stimulating your stomach and small intestine, which can help move things along as well. With walking, the keyword here is LEISURE, you don’t want to go too hard - as this can have the opposite effect. If walking doesn’t call to you, try a yoga flow. Committing to a simple 10-minute yoga flow each day can physically support your digestive process. For example, some of the twisting postures and positions can help encourage your liver and kidneys’ detoxification processes. Yoga can also indirectly aid digestion by promoting relaxation. When you are relaxed, your nervous system goes into a “rest and digest” state.
- Chew Your Food.
Don’t forget to actually chew your food! This may sound odd; however, now chewing your food enough actually gives your digestive system more work to do to break down the food. According to Dr. Frank Lipman, M.D., “Aim to chew until your food is liquefied, which is usually about 20 to 30 chews.” Your digestive system starts at your mouth - so make sure to break down your food by chewing enough. Speaking of chewing food, to further help your digestion, you can eat fiber-rich foods. Fiber has a wide range of health benefits, including lowering cholesterol to reducing the risk of heart disease. It is also great for regulating bowel movements. According to the U.S. Department of Health Services, adults should include around 30 grams of fiber in their daily diet.
- Stay Hydrated.
Being dehydrated affects your digestion. It makes it really hard to ‘keep things moving’ when you don't drink enough liquids. This doesn’t mean drinking your favorite soda, sugary lemonade, or coffee. It’s important to stick to beneficial liquids such as water, herbal teas, and bone broth. For example, mint tea can make an excellent home remedy for digestion.
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To make a simple mint tea: - Set aside 5-10 peppermint or spearmint leaves - Boil 1 cup of water and leave it to cool slightly - Pour the water over the leaves and steep for 3 to 5 minutes - Add a slice of lemon or a small amount of honey if desired |
Sluggish digestion can be really uncomfortable, however, there are plenty of self-remedies you can do to help aid your digestive issues. Moving your body, thoroughly chewing your food, eating fiber-rich foods, and staying hydrated are only some of the ways that can help benefit you. Are you interested in learning more about Nutrition and how to help others feel better? Choose from multiple nutrition study programs that focus on your areas of interest and goals. Here at Southwest Institute of Healing Arts, our programs provide the insights and skills needed to successfully cultivate and support the nutrition and lifestyle changes needed to achieve optimum health and wellness—for you and your future clients.
