How to improve digestive system

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STOP Damaging Your DIGESTIVE System with These Simple Mistakes! 🚨  Are you unknowingly harming your gut health? In this video, we reveal the common mistakes that could be wrecking your digestive system and how to fix them! From bloating triggers to digestion-destroying habits, learn how to protect your gut and improve your overall health

Transcript

00:00hello everyone welcome back to our channel the digestive system is

00:04essential for breaking down food absorbing nutrients and eliminating

00:08waste however many people experience digestive problems that can cause

00:12discomfort and negatively impact their quality of life fortunately there are

00:16several key points you can focus on to improve your digestive system and

00:20promote optimal gut health so let's explore these 10 effective ways to

00:24enhance your digestive well-being number point 1 eat fiber rich foods fiber is

00:30an essential nutrient that plays a crucial role in maintaining good

00:33digestive health there are two types of fiber soluble and insoluble soluble fiber

00:39found in foods like oats apples and beans acts as a food for beneficial gut

00:44bacteria these bacteria ferment the fiber producing short chain fatty acids that

00:50nourish the cells lining your colon and support overall gut health

00:53insoluble fiber on the other hand is found in whole grains veggies and nuts

00:58and does not dissolve in water instead it adds bulk to your stool preventing

01:04constipation and promoting regular bowel movements to ensure you get enough fiber

01:09aim for 25 to 30 grams daily gradually increasing your fiber intake can help

01:14soften your stool and prevent constipation additionally consuming a variety of high

01:20fiber foods can help feed beneficial gut bacteria further supporting digestive

01:25health number two stay hydrated proper hydration is vital for maintaining good

01:32digestive health drinking a sufficient amount of water helps keep your stool

01:36soft and easy to pass preventing constipation the general recommendation is

01:40to drink at least eight to ten glasses of water daily staying hydrated also helps

01:45prevent bloating and reduces the risk of hemorrhoids or over herbal teas like ginger

01:50and peppermint can aid digestion and reduce bloating ginger tea is known for its

01:54anti-inflammatory properties and can help soothe the digestive tract peppermint tea on the

02:00other hand relaxes the smooth muscles in the gut relieving gas and bloating number

02:06three probiotics and fermented foods probiotics are live microorganisms that offer

02:12various health benefits especially for the digestive system they are often referred

02:17to as good or helpful bacteria because they contribute to a healthy gut probiotics

02:24can be found in fermented foods such as yogurt kefir sauerkraut and kimchi they'll

02:28these foods undergo a natural fermentation process where beneficial bacteria

02:33convert sugars into other compounds including probiotics regular consumption of

02:38these probiotic rich foods can help boost the number of good bacteria in your

02:42gut supporting overall digestive health additionally taking a probiotic supplement can

02:47be beneficial particularly after a course of antibiotics or if you have experienced

02:53digestive issues probiotic supplements contain billions of live bacteria that can

02:58help restore the balance of gut flora and improve digestion number four chew food

03:04thoroughly chewing your food thoroughly is an essential aspect of maintaining good

03:08digestive health when you chew your food your salivary glands release saliva which contains enzymes

03:14like amylase that begin the breakdown process live also moistens the food making it easier to

03:20swallow and digest proper chewing breaks down the food into smaller pieces increasing the surface

03:26area for digestive enzymes to act upon this thorough breakdown simplifies the subsequent digestive

03:32process reducing the workload on the stomach and intestines it also helps prevent bloating

03:37by ensuring that air is not swallowed during the meal when you chew your food thoroughly you are more

03:43likely to notice the flavors and textures enhancing your enjoyment of the meal taking the time to eat

03:49mindfully and appreciating your food can contribute to a positive and satisfying

03:53dining experience make an effort to chew each bite of food approximately 20 to 30 times before swallowing

04:01this practice not only aids digestion but also allows you to savor the taste and nourish your body effectively

04:08number five limit processed foods and sugar processed foods and excessive sugar consumption can negatively impact your

04:16digestive system artificial additives preservatives and sweeteners commonly found in processed foods may disrupt the

04:23balance of gut flora and cause digestive issues like bloating gas and even inflammation similarly consuming

04:31large amounts of sugar can lead to the overgrowth of harmful bacteria in the gut upsetting its delicate ecosystem

04:39to maintain good digestive health it is essential to limit the intake of processed foods and sugar

04:44instead opt for whole unprocessed foods like fruits vegetables lean proteins and whole grains these foods

04:51provide essential nutrients without the added artificial ingredients that may harm your digestive system

04:56by making conscious choices about the foods you consume you can support a healthy gut and optimize your

05:01digestive well-being number six manage stress stress has a significant impact on the digestive system

05:08and managing stress levels is crucial for maintaining good digestive health when you are stressed your body

05:13releases hormones like cortisol and adrenaline which can slow down digestion and reduce blood flow to the

05:18digestive tract this can lead to symptoms like indigestion irritable bowel syndrome and other digestive discomfort

05:27to manage stress and support your digestive system it is important to incorporate stress reducing

05:32techniques into your routine practices such as deep breathing exercises yoga meditation or regular walks in nature

05:40can help calm your body and promote relaxation by finding healthy ways to manage stress

05:46you can support not only your digestive health but also your overall mental and physical well-being

05:52number seven exercise regularly regular exercise is essential for maintaining good digestive health

05:59physical activity helps stimulate bowel movements and promotes healthy digestion

06:04when you exercise your body moves and the muscles in your abdomen including those involved in digestion are

06:10engaged this movement aids in the passage of food through the digestive tract preventing

06:15constipation and maintaining regularity exercise also promotes blood circulation ensuring that the

06:21digestive organs receive adequate oxygen and nutrients for optimal functioning helps strengthen the abdominal

06:27muscles and improve posture reducing the risk of digestive issues like acid reflux or gastroesophageal reflux

06:33disease aim for at least 30 minutes of moderate intensity exercise most days of the week activities like brisk

06:39walking cycling or swimming can help keep your digestive system functioning smoothly and support your overall

06:45health remember to consult with a healthcare professional before starting any new exercise regimen

06:51number eight eat mindfully mindful eating is a practice that involves paying full attention to the experience of eating

06:58including the sensory aspects emotions and thoughts surrounding food consumption it encourages you to slow down

07:05savor each bite and listen to your body's hunger and fullness cues

07:09mindful eating can support good digestive health in several ways

07:13first it helps you avoid overeating which can strain the digestive system and lead to discomfort

07:20by being present and fully engaged in the eating process you become more aware of your body's signals

07:26indicating fullness preventing you from consuming excessive amounts of food

07:31additionally mindful eating promotes a slower pace of eating when you take the time to chew thoroughly

07:38and eat without distractions you allow your body to digest the food more efficiently this practice gives

07:44your digestive system time to break down and absorb nutrients from the food reducing the likelihood of

07:49indigestion or acid reflux number nine avoid late night eating late night eating can disrupt the digestive

07:57process and lead to discomfort particularly heartburn or acid reflux when you eat close to bedtime the food

08:04does not have enough time to digest properly before you lie down this can cause stomach acid to flow back

08:10up into the esophagus leading to a burning sensation in the chest or throat to prevent heartburn it is

08:16advisable to finish your evening meal about two to three hours before going to bed during this time the body

08:23continues to digest food allowing the stomach to empty and reducing the likelihood of acid reflux while you

08:28sleep additionally avoiding large meals or heavy greasy foods late at night can help prevent digestive

08:34discomfort opting for lighter easily digestible meals in the evening can support better sleep quality

08:41and overall digestive health number 10 identify food intolerances certain food intolerances can trigger

08:50digestive issues while food allergies involve an immune response food intolerances are non-immune based

08:57and can still cause digestive discomfort common food triggers include gluten dairy products and certain

09:03fodmaps which are fermentable carbohydrates like onions and garlic identifying and managing these food

09:10intolerances can significantly improve digestive health keeping a food diary can help you track your

09:16symptoms and identify potential triggers eliminating suspected foods one at a time can help pinpoint

09:22the culprits for instance if you suspect a gluten intolerance try removing gluten containing foods

09:29from your diet for a period of time and observe any changes in your digestive symptoms if your symptoms

09:35improve it may indicate a gluten intolerance it's important to note that managing food intolerances may require

09:42professional guidance in keeping a food diary and seeking professional advice can help you make informed

09:49dietary changes to support your digestive well-being maintaining good digestive health is essential for

09:55overall well-being by following these 10 key points you can support your digestive system and promote

10:01optimal gut health remember to eat fiber-rich foods stay hydrated consume probiotics chew thoroughly limit

10:07processed foods and sugar manage stress exercise regularly eat mindfully avoid late night eating and identify food intolerances

10:15by incorporating these practices into your lifestyle you can experience improved digestion better nutrient

10:21absorption and an enhanced quality of life thank you for watching see you next time

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