Tips for healthy digestion – The Fitnessista

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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

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.

Tips for healthy digestion

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

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