Now that we know our digestive system and understand how to cleanse it, we want to protect it with healthy nutrition and lifestyle choices.
These guidelines can help you to implement daily health habits.
1. Eat mindfully
We usually eat a prepared meal three times per day. Mindful eating is when you stop what you are doing before you eat and start paying attention to all aspects of your food and the process of eating. Here are a few examples to practise:
- Turn off your technological devices.
- Notice the texture, temperature, taste and smell of your food.
- Eat slowly.
- Listen to your body when it gives your cues of whether you are hungry or whether you are full.
2. Chew your food
Digestion starts in your mouth when your teeth break down the food into smaller pieces. Chewing also produces saliva which helps to break down some of the carbs and fats in your meal. When you chew your food your stomach has less work to do to turn the solid food into the liquid mixture that enters the small intestine and then the colon. Chewing your food thoroughly ensures that you have plenty of saliva for the digestive system to function at its best.
3. Eat whole foods
Whole foods are as close to their natural form as possible and are rich in nutrients.
These include foods like whole grains, fruits and vegetables, lean meats like chicken and fish, milk, yogurt, legumes, nuts, and seeds.
4. Get plenty of fibre
Soluble fibre such as oats, barley and legumes absorb water and help add bulk to your stool, which improve bowel movements. Insoluble fibre such as whole grains, nuts and seeds help your digestive tract to keep everything moving along. The benefits of fruits and vegetables are that they are rich in both soluble and insoluble fibre.
The daily reference intake (DRI) for fibre differs between men and women. For females aged 19 to 50 it is 25 grams of fibre, and for males aged 19 to 50 it is 38 grams of fibre.
5. Include healthy fats in your food
Good digestion can be supported by eating enough fatty foods like salmon, tuna, mackerel and sardines. Other sources high in beneficial omega-3 fatty acids include flaxseeds, chia seeds and nuts (especially walnuts).
6. Stay hydrated
Your body consists of almost 70% water, and water is a basic need for your body to function at its best. Fluid intake can consist of water and herbal teas. Fruits and vegetables that are high in water, such as cucumber, peppers, broccoli, strawberries, apples and oranges, can also help you stay hydrated. Remember to stay hydrated during all the seasons of the year.
7. Manage your stress
Stress puts your body in fight-or-flight mode, during which it assumes you don’t have time to rest and digest. Therefore, it diverts blood and energy away from your digestive system. Include stress management techniques, such as deep belly breathing, meditation or Pilates, in your daily life.
8. Start moving
Regular exercise is good for your digestion. Exercise and gravity help food go through your digestive system.
Focus on the three core exercise actions: cardio (heart pumping and speed, like fast walking), strength activities (use muscle power like weights, pushing or pulling) and flexibility (stretched muscles like yoga or Pilates).
9. Include gut-supporting nutrients
Nutrients support the functioning of your digestive tract.
- Probiotics
Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as in yogurts that have live and active cultures. They are also available in a supplement form.
- Glutamine
Glutamine is an amino acid that supports digestive health and is present in foods like beef, eggs and tofu.
- Zinc
Zinc is a mineral and can be found in food such as meat, fish, seafood, fortified cereals, and pumpkin seeds. The recommended daily intake (RDI) for zinc is 8 mg for women and 11 mg for men.
10. Think about lifestyle changes
To protect and support your digestive system consider the following:
- Stop smoking.
- Reduce your alcohol consumption.
- Avoid late-night eating. When you are laying down to sleep, the contents of your stomach may rise up, increase reflux symptoms and cause heartburn.
Let’s wrap it up!
Protect your digestive system and its processes to give yourself that extra edge in life. Your body deserves the care.
Your Wellness buddy,
Sarlene Horn
