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yhoawh

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  10 Tips forImproving and Maintaining Your Digestive Health Your digestive health is directly impacted by the foods you eat and the lifestyle you live. By taking steps to improve your digestive health, your digestive system will function more efficiently, improving your overall health and sense of well-being. Try these 10 tips for your better digestive health: 1. Eat a high-fiber diet. According to Maria Adams, MS, MPH, RD, a registered dietitian in Marblehead, Mass., consuming a diet that is high in fiber and rich in whole grains, vegetables, legumes, and fruits can improve your digestive health. "A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated," Adams says, adding that a high-fiber diet can also help you prevent or treat various digestive conditions, such as diverticulosis, hemorrhoids, and irritable bowel syndrome. In addition, it can help you achieve or maintain a healthy weight. 2. Get insoluble and soluble fiber. It is important to consume both types of fiber, which each help your digestive system in different ways. "Insoluble fiber, also known as roughage, can't be digested by the body and therefore helps add bulk to the stools," says Adams. "Soluble fiber draws in water and can help prevent stools that are too watery." Good sources of insoluble fiber include wheat bran, vegetables, and whole grains; get soluble fiber from oat bran, nuts, seeds, and legumes. 3. Limit foods that are high in fat. "In general, fatty foods tend to slow down the digestive process, making you more prone to constipation," says Adams. But since it is important to get some fat in your diet, Adams says that pairing fatty foods with high-fiber foods can make them easier on your digestive system. 4. Choose lean meats. Protein is an essential part of a healthful diet, but fatty cuts of meat can lead to uncomfortable digestion. When you eat meat, select lean cuts, such as pork loin and skinless poultry. 5. Incorporate probiotics into your diet. Probiotics are the healthy bacteria naturally present in your digestive tract. "They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress," says Adams. In addition, probiotics can enhance nutrient absorption, help break down lactose, strengthen your immune system, and possibly even help treat irritable bowel syndrome. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt or kefir, on a daily basis. 6. Eat on schedule. Adams says that consuming your meals and snacks on a regular schedule can help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day. 7. Stay hydrated. Drinking plenty of water is good for your digestive health, according to Adams. Water in your digestive system helps dissolve fats and soluble fiber, allowing these substances to pass through more easily. 8. Skip the bad habits: Smoking and avoid excessive caffeine and alcohol. Liquor, coffee, and cigarettes can interfere with the functioning of your digestive system, and lead to problems like stomach ulcers and heartburn. 9. Exercise regularly. "Regular exercise helps keep foods moving through your digestive system, reducing constipation," says Adams. And exercise can help you maintain a healthy weight, which is good for your digestive health. Make it a point to work regular exercise into your weekly schedule. 10. Manage stress. Too much stress or anxiety can cause your digestive system to go into overdrive, according to Adams. Find stress-reducing activities that you enjoy and practice them on a regular basis.
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  Schedule three mealsa day into your routine. It's important that we should be nourished adequately throughout the day to prevent fatigue and to perform at an optimal level. 2 Eat a healthy breakfast. Include grains and fruits. Try a high-fibre cereal with low fat milk and sliced bananas 3 Eating small frequent and nutritious meals can be less taxing on your digestive system. 4 Snack between meals to curb your appetite and provide a little energy. Try a piece of fruit or a few crackers with peanut butter. 5 Do not let yourself become so hungry as to overeat at mealtime. Overeating burdens your digestive system. 6 Drinking water or having a small bowl of soup before meals may keep you from overeating at your meal. 7 Eat slowly and chew your food thoroughly to aid in your digestion. Take time to savor your food. 8 Obtain protein from a less complicated source, such as nuts, legumes, grains and sprouts. 9 Choose low fat dairy products, lean white meats or wild fish if animal products are desired. 10 Combine vegetables and grains with a small amount of protein for a synergistic effect. 11 Choose a variety of whole grain products to include millet, barley and buckwheat. 12 Choose a variety of fruits and vegetables that are deep in color, such as the dark orange of a carrot or the deep green of spinach. They contain more nutrients. 13 Choose organic products to eliminate chemical exposure. Chemicals are harmful to overall health. 14 Avoid processed food as it contains ingredients that have been changed from their natural state. These unnatural foods are difficult for your body to assimilate. 15 Choose sea salt as it is equivalent in nature to the salt within your body. It is very cleansing. Refined salt causes fluid retention and increased blood pressure. 16 Eliminate sugars or choose an unrefined sugar, such as turbinado or honey. 17 Drink plenty of clean water to aid in flushing toxins and the waste products of natural cell metabolism. 18 Gradually wean from large portions to achieve a healthy weight. 19 Eat less in the evening if you are no longer exercising throughout the remainder of the day. 20 Use moderation when developing new eating habits. The important thing is to develop a plan that you'll find easy to accomplish and easy to maintain. 21 Keep a positive attitude focusing on long term results. 22 Eat at least one nutritious meal per day with your family to encourage their good eating habits.