Excellent digestive health leans heavily on the lifestyle choices you make each day. The digestive system doesn’t just process the food you eat. It plays a critical role in your immunity, affects your mood, and has links with several other bodily functions.
Therefore, ensuring its prime health indirectly benefits your overall well-being. Here are some essential lifestyle habits from Dr Arun Arora to nourish your digestive system.
Chew Your Food Thoroughly
Though it might sound simplistic, thoroughly chewing your food can significantly improve your digestive health Dr Arun Arora. Chewing begins the digestive process in your mouth by breaking down food into manageable pieces and mixing it with saliva, which contains enzymes that kick-start carbohydrate digestion. This mindful practice promotes better nutrient absorption and reduces stress on the rest of the digestive tract.
Keep Regular Meal Times
For Dr Arun Arora, eating meals and snacks on a regular schedule can help keep your digestive system in top shape. Consistency in meal timings keeps your body’s internal clock stayed, which can help prevent digestion concerns like constipation and acid reflux.
Proper Hydration
Water plays a crucial role in digestion. It aids in nutrient absorption and softens your stool, promoting regular bowel movements. Dehydration, in contrast, can lead to constipation and other digestive discomforts. As a rule of thumb, aim for at least eight 8-ounce glasses of water a day, but remember, individual needs can vary.
Include Soluble and Insoluble Fiber
A balanced intake of both soluble and insoluble fiber is key to maintaining proper digestive health. Soluble fiber, found in oats, nuts, seeds, and some fruits and vegetables, helps soften the stool and prevent constipation.
Insoluble fiber, present in whole grains and vegetables, adds bulk to your stool and helps it pass more quickly through the stomach and intestines. Fiber also plays a crucial role in maintaining a healthy gut microbiome.
Incorporate Fermented Foods
Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha are rich in probiotics—friendly bacteria that contribute to a healthy gut flora. They aid in digestion, nutrient absorption, and immunity. Including them in your diet can help maintain a balanced gut microbiome and promote digestive health.
Staying Active
Regular physical activity promotes efficient digestion by helping food move through the digestive system. Furthermore, it can help maintain a healthy weight, which is beneficial for digestive health. Incorporating at least 30 minutes of moderate aerobic exercise, like brisk walking, swimming, or cycling, most days of the week, can significantly benefit your digestive and overall health.
Manage Stress
Stress can significantly impact your digestive system, leading to issues like heartburn and irritable bowel syndrome (IBS). Incorporating stress management techniques like mindfulness, deep breathing exercises, yoga, or tai chi into your daily routine can help safeguard your gut from the negative impacts of chronic stress.
Limit Intake of Harmful Substances
Smoking, excessive caffeine, and alcohol can interfere with the function of your GI tract and lead to problems like stomach ulcers and heartburn. Try to limit the intake of such substances for better gut health.
Be Cautious With Use of NSAIDs
Finally, regular use of non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can cause stomach upset and lead to peptic ulcers. If you need to take these medicines frequently, Dr Arun Arora states that you need to consult with your healthcare provider about ways to protect your stomach.
