Home & Lifestyle Winter 2022

to Improve your Digestive Health Tips

For some of us, digestive discomfort has become a fact of life, like never getting enough sleep or having too much to do. We complain about everyday ailments such as occasional gas, bloating and irregularity, assuming they are inevitable. But they don’t have to be. By paying attention and making a few simple changes, you can help your digestive system do the job it was made to do – absorbing nutrients and keeping things running smoothly. Learn what you can do today to help take care of your digestive system. stay Hydrated - There’s almost nothing better for your digestive system and your overall health than water. Just like not eating enough fibre, drinking too little water slows down your digestive system significantly because a harder stool is more difficult to pass. Drink plenty of water and other fluids, especially after you exercise. You’ll knowwhen you’re getting enough water when your urine is clear all day long. Move It - Physical activity speeds up digestion, increases blood flow to all your organs, and stimulates muscles in the GI tract, helping your organs work more efficiently. It can even tone the walls of your colon! Aim for 30 minutes of exercise every day. Try walking, cycling, swimming, using an elliptical trainer, or climbing the stairs in your house. limit Fats - Fatty and fried foods are hard to digest, slow the process way down. Try choosing meats that are lower in fat such as chicken and turkey and go for lean cuts of pork. Switch from whole or reduced-fat dairy to low fat or non-fat, and replace butter and margarine with olive oil. eat More Fibre - Make fibre a regular

part of every day, and you will be regular every day. Fibre is the traffic cop that helps keep everything moving smoothly in your intestines. It slows down digestion and absorption so the glucose in food enters your bloodstream more slowly, keeping your blood sugar at a more even level. Additionally, fibre increases the weight and size of your stools, and by softening them, fibre helps them pass quickly through your system. Without fibre, you get the gas, gridlock, and occasional discomfort of constipation. Foods rich in fibre include rye bread, bran, wheat, nuts and seeds, grains, vegetables, fruits, legumes (baked beans, lentils, kidney beans etc). Healthy Weight - Studies show that even small weight gains are linked to GERD (gastroesophageal reflux disease), a condition in which the valve between the stomach and esophagus doesn’t close completely, allowing stomach acid back into the esophagus. Losing even a few kilos eases some of the pressure in your abdominal area and can help reduce heartburn and other discomfort. takeYour timewhenyoueat - Nobody likes to be rushed, and your digestive system is no exception. Some of the key ways your body sends the signal to your brain that you’ve eaten enough takes a little time. Slow down and chew each bite at least 20 times. That gives your stomach plenty of time to prepare to properly digest the nutrients you are giving it, and allows your body and brain to tell you when you’ve had enough. Also, try to avoid eating in front of the TV or the computer. Studies show that when people are distracted while eating (such as by the big game or the latest post from a Facebook friend), they eat significantly more than when they are at a dinner table, focusing on their food. try Probiotics - Probiotics are live microorganisms (in most cases, bacteria)thataresimilartothebeneficial

27 Home & Lifestyle Magazine | Winter 2022 Bloating - Intestinal bacteria produce gas when foods haven’t yet travelled through the small intestine. If gas particles aren’t released right away, the stomach expands like a balloon. Although overeating is the most known cause for bloating, some people battle the bloat daily – even if they haven’t polished off an oversized meal. If this sounds like you, the triggers may not be how much you’re eating, but what you’re eating. Try to limit your consumption of sodium, starches and artificial sweeteners as they are common culprits. Bloating can also be the sign of a serious health problem. microorganisms naturally found in the human gut. These “good bacteria” are used to prevent and alleviate many different conditions but particularly those that affect the gastrointestinal tract. They are particularly good at regulating the amount of healthy bacteria in your system and normalizing bowel movements. In order to reap the full benefits of taking probiotics, some experts recommend eating probiotic-rich foods or taking a probiotic supplement for a minimum of two weeks — try it and see if you notice a difference! Some yogurts contain the aforementioned bacteria; however, because they are sensitive to oxygen, light, and dramatic temperature changes, make sure to look for yogurts with “live and active cultures.” Many commercial yogurts are heat-treated or pasteurized, resulting in the loss of these valuable cultures. If you are seeking non-dairy yogurt options, there are several that contain live probiotic cultures. Yogurts made from rice, soy and coconut milk are available on the market and also contain added probiotics that can provide the same benefits. Other alternative sources of probiotics include eating fermented foods like Brewer’s yeast, miso, sauerkraut, or micro algae. Whatever the source, always look for “live and active cultures” on the label.