The digestive system in the body works 24 hours per day, seven days a week both when eating, resting, working, or while sleeping. The digestive system consists of the mouth, throat, esophagus, stomach, small and large intestines, liver, pancreas, gall bladder, and anus.
The digestive system is very important for the body because the body needs nutrients from food and drink to work properly and stay healthy. Therefore, it is important for us to keep the digestive system healthy.
Here are tips for maintaining a healthy digestive system as quoted by Konsep Karnus from FibreFirst!
1. Chew food well
The digestive system starts working when food enters the mouth. Teeth break down the food we eat into smaller pieces and are easier to digest. This process is also known as mechanical digestion.
When we chew food, the salivary glands (saliva) will produce saliva, and the longer we chew food, the more saliva that will be produced. Saliva contains enzymes that help to break down carbohydrates and fats present in food.
When food is chewed properly, the nutrients from eating can also be absorbed more optimally and prevent digestive disorders such as heartburn.
2. Limit foods high in fat
Foods high in fat are slower and harder for the body to digest, which can lead to constipation.
It is recommended to consume chicken or poultry and fish more frequently, and limit consumption of red meat such as beef, mutton and processed meats such as canned meat. But that doesn't mean we shouldn't eat fat, the body still needs that fat intake.
We can choose foods that contain good fats such as omega 3 fatty acids such as chia seeds, salmon, mackerel, and almonds. Consumption of omega 3 fatty acids can reduce inflammation and prevent inflammatory bowel disease.
3. Consume enough fluids
When the body lacks fluids, the digestive process can also be hampered and put us at risk for constipation or constipation. It is recommended to consume 2.3 to 2.5 liters of fluids per day to meet your fluid needs. Avoid consuming drinks that contain caffeine because these drinks are diuretic, which will increase urine production and the body is at risk of experiencing dehydration.
4. Eat slowly
When eating, it takes the brain about 20 minutes to receive signals of satiety from the digestive system. When we eat in a hurry, we overeat, resulting in excess gas, bloating, and digestive problems.
In addition, when we eat while watching television or playing on cellphones, our focus is also easily distracted so that we risk overeating. Research shows that when we focus on eating, the symptoms of Irritable bowel syndrome can be reduced.
5. Manage stress
Stress is directly related to the digestive system. When we are stressed, blood flow and energy to the digestive system is reduced. The body will respond to stress by slowing down the digestive process. Stress levels have a negative impact on the digestive system, and are associated with the incidence of constipation, diarrhea, and irritable bowel syndrome. To reduce stress levels, we can do meditation or find other activities that are considered entertaining.
6. Not smoking and consuming alcohol
Smoking will increase the risk up to two times for having acid reflux or stomach acid back up into the esophagus. So if you want digestion to stay healthy, you should stop or reduce smoking. Apart from dealing with acid reflux, smoking can also cause stomach ulcers to stomach cancer.
Likewise with alcohol consumption which turns out to increase stomach acid production which can cause heartburn, acid reflux, and bleeding in the digestive tract.
7. Consume enough fiber
Fiber is already known as a good food for digestion. Consuming enough fiber will attract water and give mass to the stool, so that the stool will be softer and easier to pass. When the stool is not in the body for too long, the body's exposure to substances that are not needed and the toxins in the stool will be shorter.
This is commonly referred to as a detox or just a detox. It would be nice if you get used to daily detox so that the digestive system is clean and healthy. In addition, some sources of fiber, such as inulin, can also function as prebiotics which will balance the bacterial colonies in the digestive system. Prebiotics will provide food for good bacteria in digestion and help improve our digestive health.
Reviewed by Parenting
on
2/19/2021
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