Sharing my tips for healthy digestion and easy things you can add into your routine!
Today, let’s dive into a topic that doesn’t always get the attention it deserves: healthy digestion.
Our gut health plays a crucial role in our overall well-being, from energy levels to skin health, immune system function, nutrient absorption, and even mood. So, it’s time to give our bellies some love and embrace the power of good digestion!
Please keep in mind that this post is for information purposes and is not medical advice. If you struggle with digestion, reach out to your health care provider so they can provide individualized suggestions for your unique needs.
Tips for healthy digestion
1) Eat Mindfully:
Slow down and savor every bite. Take the time to chew your food thoroughly, allowing your saliva to mix in and kickstart the digestion process. This simple act of mindfulness can improve nutrient absorption and reduce bloating.When we eat mindfully, we are fully present in the moment, savoring each bite and paying attention to our body’s cues.
Here’s how this simple act can enhance your digestion:
- Increased Chewing: Mindful eating encourages us to slow down and chew our food thoroughly. Chewing breaks down food into smaller particles, allowing our digestive enzymes to work more efficiently. The more we chew, the easier it is for our stomach to break down the food, reducing the strain on our digestive system.
- Improved Nutrient Absorption: Mindful eating allows our bodies to better absorb nutrients from the food we consume. When we’re present and focused on our meal, our body’s ability to absorb vitamins, minerals, and other essential nutrients is optimized. This means we can reap the full benefits of the nourishing foods we consume.
- Reduced Overeating: Mindful eating helps us tune in to our body’s hunger and fullness signals. By eating slowly and paying attention to our body’s cues, we are more likely to recognize when we are satisfied and avoid overeating. Overeating can lead to discomfort, bloating, and sluggish digestion, so being mindful of portion sizes can make a big difference.
- Enhanced Digestive Enzyme Production: When we eat mindfully, our body’s digestive enzymes are produced more effectively. These enzymes help break down carbohydrates, proteins, and fats, making them easier to digest. By engaging in mindful eating, we optimize the production and release of these enzymes, promoting smoother digestion.
- Reduced Stress Response: Mindful eating can help reduce stress, which has a direct impact on our digestion. When we eat in a relaxed state, free from distractions and stressors, our body’s “rest and digest” mode is activated. This allows our digestive system to function optimally, promoting better digestion, absorption, and elimination.
Fiber is Your Friend:
Incorporate fiber-rich foods into your diet, like fruits, vegetables, whole grains, and legumes. Fiber helps regulate bowel movements, supports a healthy gut microbiome, and keeps you feeling full and satisfied.
Hydration is Key:
Stay hydrated throughout the day by sipping on water. Aim for at least 8 cups a day to keep things flowing smoothly. Add a squeeze of lemon for an extra digestive boost, or try experimenting with a tablespoon of apple cider vinegar. Try not to chug water during your meals as it can reduce stomach acid needed for digestion and absorption. I like to drink most of my water before or after a meal instead of during the meal.
Probiotics for the Win:
Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your meals. These goodies introduce beneficial bacteria into your gut, promoting a healthy balance and aiding digestion. Probiotic supplements can be a good idea, too. Always check with a doctor before adding new supplements, but my favorite ones are from Sakara! (XOGINAH gets you 20% off)
Move That Body:
Exercise stimulates the muscles in your gastrointestinal tract, promoting regular and efficient movement of food through your digestive system. This enhanced gut motility can help prevent issues like constipation and promotes healthy bowel movements. It’s also a stress reliever. Try to get 30 minutes most days of the week. How much cardio do you need? I answer that in this post!
Spice Up Your Life:
Incorporate herbs and spices like ginger, turmeric, and fennel into your cooking. These natural wonders can help reduce inflammation, improve nutrient absorption, soothe the digestive tract, and alleviate bloating.
Stress Less, Digest Better:
Stress can wreak havoc on our digestive system. Practice stress-management techniques like deep breathing, yoga, or meditation to calm the mind and relax the gut.
Here’s more about how stress can affect digestion:
- Flight Response: When we’re stressed, our body enters a state of “fight or flight.” During this response, blood flow is redirected away from our digestive system and towards our muscles and organs involved in immediate survival. This shift can slow down digestion, leading to discomfort, bloating, and even constipation.
- Reduced Enzyme Production: Stress can disrupt the production and release of digestive enzymes, which are essential for breaking down food and aiding in nutrient absorption. When enzyme production is compromised, it can result in poor digestion and absorption of nutrients, leading to potential deficiencies and digestive discomfort.
- Altered Gut Motility: Stress can influence the movement of food through our digestive tract. It can cause changes in gut motility, leading to either slowed or accelerated transit time. This disruption can contribute to issues like diarrhea, constipation, or irregular bowel movements.
- Imbalanced Gut Microbiota: Our gut is home to trillions of bacteria that make up our gut microbiota. Stress can disrupt the balance of these beneficial bacteria, leading to an imbalance in the gut microbiome. This imbalance can affect digestion, nutrient absorption, and even our immune system, potentially leading to digestive issues and overall health challenges
- Increased Sensitivity: Stress can make our digestive system more sensitive and reactive. It can exacerbate existing digestive conditions like irritable bowel syndrome and inflammatory bowel disease.
Listen to Your Body:
Pay attention to how certain foods make you feel. Everyone’s digestion is unique, so honor what works best for you. If you notice discomfort or bloating after certain meals, consider eliminating or reducing those foods from your diet. Keep a checklist of how certain foods affect you so you can determine patterns and create your unique action plan.
Remember, it takes time to find what works best for your body. Be patient, and don’t be afraid to experiment with different foods and lifestyle habits. Your belly will thank you!
I hope this post was helpful for ya 🙂
Have a wonderful day and I’ll see ya soon!
xoxo
Gina
The post Tips for healthy digestion appeared first on The Fitnessista.
Frequently Asked Questions
What is an African Mango?
British explorers were the first to discover the fruit when they went on an expedition through Africa. Although it has been grown in South America for many centuries, the fruit’s production is declining due to climate change, deforestation and other factors.
The African Mango Project aims to reverse this decline by developing sustainable methods of growing fruit in East Africa.
They are also working toward creating local jobs, and improving the livelihoods in communities around plantations.
Their goal: To have the first commercial crop ready to harvest within 5 Years.
Are green leafy vegetable daily worth the effort?
The definition of “worth” will depend on your meaning. If you mean health benefits, then it is likely that the answer is no. However, if you’re talking about cost-effectiveness, then probably not.
There is no evidence to suggest that regular consumption of them is beneficial if you look at the long-term cost (e.g. will they save me money in the next 10 years).
But if you consider the short-term cost (e. Does it make me feel better? I think it is.
This question is intriguing because it touches on two important aspects regarding nutrition, health benefits and cost effectiveness. Evidence suggests that regular consumption is associated with a lower risk of certain diseases like cancer. On the other hand, the evidence for cost-effectiveness is less conclusive.
Both factors can be considered simultaneously to help you decide if healthy eating is worth it. This is called the Health Economic Assessment. It is a process that analyzes the health effects of eating different kinds of food, as well as the costs associated with purchasing them.
Are there any natural alternatives to appetite suppressant prescription drugs like phentermine?
Green tea extract is the best alternative to prescription diet pills for those seeking weight loss. Green tea extract contains caffeine, which stimulates metabolism. It also contains epigallocatechin galate (EGCG), which aids in fat burning by stimulating thermogenesis.
Antioxidants in green tea help prevent damage from oxidation and stress.
But, green tea does NOT cause weight loss. Instead, it simply makes your body more efficient at burning calories.
Green tea can help you lose weight, but only if you follow a controlled diet.
L-Carnitine is another option. This amino acids increases energy levels and promotes the growth of muscles. This amino acid does not curb your appetite, so it is important to eat regular meals.
What is the Work of African Mango Extract?
Mango fruit has a high level of vitamin A, which boosts the immune system. It contains anti-inflammatory, antioxidant and magnesium properties.
These nutrients work together to help maintain the health of cells and tissues throughout the body.
In addition, African mango has been shown to increase energy levels and endurance during exercise. This is because the African mango supports metabolism and cardiovascular function.
The active ingredient of this product increases blood circulation to the brain and muscles. This improves mental clarity and physical performance.
African mango extract is known to boost energy and prevent muscle cramps. This is a great benefit for athletes who want to perform at their best.
Statistics
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
- A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
- Nature’s Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry – 40% Polysaccharides – 60 Vegetable Capsules (amazon.com)
- A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
External Links
fda.gov
ods.od.nih.gov
- Ephedra: Office of Dietary supplements
- Dietary Supplements for Weight Loss – Health Professional Fact Sheet
healthline.com
pubmed.ncbi.nlm.nih.gov
- PubMed’s national survey on weight loss and use of dietary supplementation in the United States.
- African mango (IGOB131: A proprietary extract from Irvingia gabonensis’s seeds has been shown to reduce body weight and improve metabolic parameters in overweight people – PubMed
How To
African Mango: Benefits and Nutrients
Mangoes is an exotic fruit that originated from tropical climates. They are now grown worldwide. Mangoes, which are rich in vitamins C, potassium, fiber and calcium, are a nutritious fruit. They are rich in antioxidants including beta-carotene (lutein), lutein zeaxanthin, alpha tocopherol, and lutein.
The mango tree grows best between 15degC (59degF) and 30degC (86degF). The mangoes become yellowish-green when fully ripe. The flesh of the mango is soft and juicy when unripe but becomes firmer and drier after ripening.
Mangoes are used to make jams. In India, mango pulp can be added to curries or rice dishes. In Thailand it is added in stir-fried vegetable. Mangoes come in many forms: fresh, dried, canned, frozen, canned, candied, frozen and canned.
Healthy Vegetables & Fruits
Since ancient times mangoes are used to treat diabetes. Mangoes are grown around the world today. Mango trees come in many varieties, including Alphonso and Beni Suef, Bombay and Chaunsa.
Mangoes have a high water content and low calories which can help you shed weight. A medium-sized mango contains about 100 calories, and only 3g fat. This makes them among the healthiest fruits.
Mangoes have vitamins B1, 2, B3, B5, BB6, C,E,K, magnesium, copper, manganese and folate.
Mangoes also contain phytochemicals, which are plant compounds that protect cells against damage from free radicals. Free radicals, unstable molecules that can cause cell injury, are unstable molecules. Mangoes can help protect your heart, brain and eyes.
Mangoes might be an effective weight loss tool because they are high-water content. Water helps keep your body hydrated and keeps you feeling full longer.
