There’s more to good health than a great diet. Check out these 10 steps to healthy digestion to ensure you take the proper actions to help your body digest all the food and beverages you consume on a daily basis.
Sit down at the table to eat. A great many of us nowadays have got into the habit of eating our meals seated in front of the television. This means that we are not giving our full attention to what we are actually eating. As a result we tend to eat faster and food is not properly digested. Make an effort to eat at the table as many times a week as your schedule allows. If you can get all the family around at the same time, even better. It’s a great way to catch up on all that’s been happening during the course of the week and a chance for any grievances to be aired. Relax, enjoy the company, and take time to eat properly. Once the meal is over, don’t rush off to do other things straight away. Allow yourself at least another five minutes so that the digestive process can begin.
Chew thoroughly and relish your food. Chew each mouthful about 20 times and savor every mouthful. Be aware of what you are eating and the different textures in your mouth. You’ll find you automatically eat slower when you are not trying to do other things at the same time. Chewing lets your stomach know that food is on its way. You need to give your stomach time to produce the digestive enzymes required to break down food. Not doing so will result in a bout of acid digestion. The herb centaurium contains bitter glycosides that stimulate the production of digestive juices in the stomach. Whether there is too much or too little stomach acid being produced, a tincture made from the herb will help even it out. This is excellent for anyone prone to acid reflux, heartburn, or hiatus hernia.
Sit up straight when you are eating to allow your stomach and intestines to do their job and make digestion easier. The lungs are one of the main excretory organs in the body. Deep breathing helps the diaphragm to relax, again easing digestion.
Don’t overeat. Stop eating before you feel full. Try not to eat heavy meals late at night. Your digestive system will struggle to cope if you eat and then expect it to slow down in an attempt to go to sleep.
Drink 1.5 to 2 liters of still water every day to hydrate the body to keep stools soft and to limit the amount of fluid that is absorbed from the colon. Don’t drink at mealtimes, though. It is best to drink more than twenty minutes before or after eating so as not to dilute the digestive juices.
Be kind to your liver, gall bladder, and pancreas, limit greasy and fatty foods, and be careful about your alcohol intake. If fats are digested effectively, you should have good bowel movements and be less likely to get a bloated stomach. Use a tincture of milk thistle, dandelion, and artichoke to help support and cleanse the liver to allow it to produce and move bile more efficiently. If you have a high level of cholesterol, add a tincture of Cynara scolymus or Globe Artichoke, a herb known for its ability to lower cholesterol levels.
Never ignore the need to pass stool or else more liquid will be absorbed and the result will be hard stools. If you eat three meals a day, then you can expect to have a bowel movement every day. If waste material is not expelled from the body, it will ferment in the intestines, the end result being wind, bloating, belching, and general discomfort.
Include lots of fiber such as wholegrain breads and cereals, brown rice, pulses, and beans in your diet to keep the intestines running as efficiently as possible.
Be aware of stress and find ways to manage as it has the capacity to wreak havoc with your digestive system. To help deal with stressful situations in your everyday routine, consider the herb passiflora, which can help reduce the levels of anxiety in the body.
And last but not least: Exercise daily. This will help stimulate muscle activity and encourage the passage of food through the bowel. Yoga is an ideal choice to help increase mobility and strengthen muscles.