Как улучшить процесс пищеварения: практические советы и народные средства

Life in an embrace with stress and the lack of regular good nutrition – who among us can say that this is not about him? And then we wonder why the stomach, which has never failed, suddenly rebelled ?! Yes, because the human digestive system – not iron. Bloating, stool problems, heartburn, feeling of heaviness in the stomach, nausea, bad breath – consequences of failure in its work. Plus dubious "bonuses" - bad skin, acne… Fortunately, the situation is fixable. Our portal will tell you how to improve the digestion process with the help of simple 20 ways.

Healthy human digestion: simple steps to take right now

Perhaps, many will be surprised to learn that it is possible to establish the process of digestion with completely simple actions, which for some reason many of us ignore. So, what should be done in order to normalize human digestion?

  1. Eat little, but often and regularly. This style of eating – basis of healthy human digestion. Overeating – a blow to it, because the stomach is not able to cope with the "overload". It is especially harmful to eat before going to bed – this is fraught with possible indigestion. Do not eat 2 hours before bedtime (ideally, after 19.00 you should not sit down at the table at all). And certainly do not eat heavy, long-digesting dishes (for example, mushrooms are digested for about 8 hours). At the table, try not to talk, so as not to swallow air. Don't lie down to "rest" after eating, it is better to walk at a leisurely pace.
  2. Watch the compatibility of products. Useful, healthy, but requiring different times for digestion, foods can be harmful to human digestion. For example, meat and pasta, fish and potatoes or fruits immediately after dinner — not the best option.
  3. Drink more pure water, up to 2 liters per day. But drink right. First, start your day with a glass of warm water. You can add a slice of lemon and 1. teaspoon of honey, if everything is in order with the acidity of the stomach. It is also useful to drink clean water for 20-30 minutes. before any meal. Do not drink immediately before or immediately after a meal (no water, no tea, no compote), otherwise the digestion process will be complicated. Between meals (no earlier than 1 hour after a meal, and no later than 20 minutes before a meal), you can and should drink.
  4. "By chewing your food thoroughly, you are helping society" — funny slogan of Ilf and Petrov from "12 chairs" not meaningless. In fact, the process of digestion begins in the mouth. The finer the food, the easier it is to digest, since saliva helps convert complex carbohydrates and fats into simpler compounds. In addition, the process of chewing — This is a kind of signal for the secretion of gastric juice. It is no coincidence that Hollywood stars, reverently referring to their skin and complexion, chew on every piece of — Attention!!! — 50 times!
  5. Introduce foods rich in fiber to the menu, which helps cleanse the digestive tract, speeds up metabolism, and prevents constipation.
  6. Restrict your intake of carbohydrates, fats, sweets. Fast foods, processed foods are oversaturated with indigestible substances.
  7. Eat protein and unsaturated fats. Protein stimulates the production of stomach acid. Healthy fats (found in marine fish, olive oil, canola oil, nuts, avocados, olives) are important for liver health.
  8. Eat more fruits, vegetables – they are rich in enzymes necessary for proper human digestion.
  9. Take care of the normal intestinal microflora, which can be disturbed due to malnutrition or antibiotics. Eat more fermented foods (sauerkraut, natural yogurt…) or take probiotics.
  10. Move more. Metabolism and digestion go hand in hand: one "partner" is lame; — another suffers. You can activate the metabolism with the help of physical exercises, leisurely walks.
  11. Give up the toilet. Sounds crazy, and yet… A comfortable toilet, as it turned out, has become one of the causes of gastrointestinal problems, since a sitting posture does not contribute to the complete removal of toxins. But the pose in which our ancestors did it is ideal from the point of view of physiology. It is especially recommended for those suffering from constipation, hemorrhoids.
  12. Sit properly, that is, with a low footrest under your feet, – so it is easier for the human digestive organs to function.
  13. Adjust your diet: five meals at about the same time will ease the work of the digestive tract.
  14. Give up cigarettes, limit your alcohol intake. These addictions weaken the esophageal sphincter, resulting in – heartburn, acid reflux.
  15. Salt less, as salt can cause bloating.
  16. Eat foods rich in magnesium: whole grain cereals and breads, nuts, green leafy vegetables. Magnesium is important for the proper functioning of the digestive tract.
  17. Do not eat too hot/cold food as it irritates the gastrointestinal mucosa. Keep your meals warm or at room temperature.
  18. Cook bone broth soups. Bone broth is extremely nutritious, rich in minerals and amino acids — glycine, proline, which are the main components of collagen. The natural gelatin contained in bone broth has a soothing effect on irritated mucous membranes and improves the absorption of nutrients.
  19. Massage your belly. Slow stroking clockwise, shallow kneading around the navel will help activate the process of human digestion. Abdominal massage should not be done either on an empty or on a too full stomach. It is better if the bowels are empty. Good time for a relaxing massage – 10-15 minutes after morning tea, light breakfast and before bedtime.
  20. Maintain correct posture while walking, sitting. For example, when the neck is constantly drawn in, the work of the gastrointestinal tract is disturbed, the secretory function decreases, and even pancreatitis may develop.

Strong health and well-being are impossible without proper functioning of the digestive system. Fortunately, it is not difficult to improve the functioning of the digestive tract, the main thing is to act systematically, making healthy habits the norm.

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What herbs and spices improve the digestion process

There are quite a few natural remedies — herbs, spices — which effectively support the process of digestion. The most popular of them:

  • Peppermint stimulates the secretion of gastric juice, bile, improves intestinal motility, helps with bloating;
  • St. John's wort — excellent cholagogue;
  • Melissa increases the secretion of gastric juice, «calms» intestines;
  • dandelion supports the liver, helps to cope with the detoxification of the body;
  • aloe water extract increases bile production, but has a strong laxative effect;
  • chamomile stimulates the secretion of bile, prevents excessive fermentation processes in the intestines;
  • hop increases the secretion of gastric juice, increases appetite;
  • black pepper stimulates the secretion of gastric juice, fights flatulence, increases appetite;
  • chili pepper stimulates the production of saliva, gastric juice, speeds up metabolism;
  • cinnamon activates the production of gastric juice, regulates carbohydrate metabolism;
  • ginger stimulates the secretion of gastric juice, bile, accelerates the detoxification of the body;
  • anise reduces dyspepsia, flatulence, activates the production of gastric juice;
  • oregano, dill reduce flatulence;
  • thyme, cumin relieve spasms;
  • tarragon has a choleretic effect.

Easy recipes to improve  digestion

Folk remedies can help the digestive system to work more actively. It is important to remember that ginger and pepper should not be used by those who suffer from gastritis and problems with the gastrointestinal mucosa.

Ginger + Basil

Soak for 6-8 hours in cold water (1 l) mixed in equal proportions of ginger (3-4 cm) and basil; strain, drink 100-150 ml half an hour before meals for 21 days. The drink, which also has an antiseptic effect, can be slightly heated (but not boiled!) and sweetened with honey.

You may be interested in: "Useful properties of ginger"

Cinnamon + anise + cardamom

An excellent remedy that stimulates the digestive system. A mixture of herbs (1 teaspoon each) pour & nbsp; 1 liter of cold water, insist overnight. Drink 100 ml immediately after waking up.

Read: "Cinnamon Health Benefitsme"

Pepper + dill + coriander

The drink stimulates the digestive system, acts as a diuretic and antiseptic. Pour 1 teaspoon of dill, coriander and 2-3 black peppercorns & nbsp; 1 liter of cold water, leave for several hours. Drink 100 ml in 30 minutes. before breakfast.

Learn "How coriander helps with heartburn"

If the digestion process is difficult, the body does not receive valuable nutrients that are essential for brain activity and strong immunity. And their improper work is fraught with illnesses, chronic fatigue, memory problems and even depression.

Remember that if the digestion process is difficult, the body does not receive valuable nutrients that are essential for brain activity and strong immunity. And their incorrect work is fraught with illnesses, chronic fatigue, memory problems and even depression. Therefore, human digestion is worth treating it with special attention. Fortunately, it is not at all difficult to facilitate the work of the digestive tract. estet-portal.com wishes you success and good health.

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