Did you know that more than 60 to 70 million Americans suffer from some type of digestive health condition?
Digestive health issues can make one’s life difficult. They can take away one’s appetite and leave them feeling tired and even depressed. What’s more, some digestive health conditions aren’t easy to treat, making them even more challenging to deal with.
Luckily, there are things you can do at home to improve your gut health. Here’s a look at seven digestive health care you should incorporate into your lifestyle.
1. Eat High-Fiber Foods
Fiber is an indigestible form of carbohydrate that helps promote regularity by adding bulk to stools, making them softer and easier to pass. Eating a high-fiber diet can help prevent and relieve constipation, diverticular disease, hemorrhoids, and other intestinal issues.
Additionally, high-fiber foods can help delay the onset of hunger, which means you’ll eat fewer calories and have lower blood sugar levels. Good sources of fiber include fruits, vegetables, legumes, beans, nuts, and whole grains. By incorporating fiber-rich foods into your daily diet, you can help maintain your digestive health.
2. Drink Plenty of Water
Water helps to keep your digestive system lubricated and can help to flush out toxins and other impurities. It can help to improve digestion by helping to break down food more efficiently. Water can also improve hydration levels, helping to reduce the risk of constipation.
Drinking plenty of water can also help to reduce bloating and heartburn, which are common digestive issues. Water can also help to dilute acids and other toxins in the body, reducing the risk of digestive problems. Ultimately, drinking plenty of water is a simple way to maintain and improve your digestive health.
3. Avoid Processed Foods
Processed foods are not good for good digestive health because they are typically high in sugar, fat, and calories. These foods contain preservatives and additives which can be very hard for your digestive system to digest. Processed foods can also cause digestive problems, including indigestion, bloating, and constipation.
Furthermore, processed food often offers little to no fiber, which contributes to poor digestive health and can lead to further problems such as trouble absorbing vital nutrients. Eating a predominately plant-based diet and limiting junk food can help support a healthier lifestyle and a healthier digestive system. This means eating lots of fruits and vegetables, whole grains, legumes, nuts, seeds, and unprocessed lean proteins for maximum digestion-supporting benefits.
4. Take Probiotics
Probiotics are beneficial bacteria needed for optimal digestive and immune health. They help restore the natural balance of good bacteria in the stomach and can help protect against an overgrowth of harmful bacteria.
Taking probiotics should be an integral part of your daily regimen. Look to include probiotic-rich foods such as yogurt or sauerkraut, as well as probiotic supplements. Your gut microbiome is an important tool in the battle against unhealthy gut bacteria, and probiotics can help to create the ideal environment for helpful bacteria.
By taking probiotics, you aren’t just helping your gut; you are also giving your immune system the advantage it needs to fight illness, maintain digestion, and keep you healthy. Start to take probiotics today and make sure you consult your healthcare provider to make sure your diet and supplement regimen are right for you.
5. Get Enough Sleep
Good quality sleep helps to regulate digestion and reduce inflammation. This can all have an impact on gut health. Research has linked poor sleep to an increased risk for irritable bowel syndrome, gut infections, and other disorders.
To ensure you are getting enough sleep, establish a consistent bedtime routine and stick to it. Make sure your bed is cozy and comfortable. Make sure to keep your cell phone, laptop, or TV out of the bedroom so you can get the deep sleep your gut needs.
Put away screens at least an hour before bedtime and try a relaxing activity like reading a book or taking a warm bath. Opt to go to bed and wake up around the same time each day.
Develop a wind-down routine that helps you relax and signals to your body that it’s time to go to sleep. Following these steps can help you get the good night’s rest your gut needs to stay healthy.
6. Reduce Stress
It’s no secret that stress can wreak havoc on your gut health, leading to bloating and digestive issues. Taking care of your gut at home begins with reducing stress.
One easy way to reduce stress is to practice mindfulness. This helps to bring your attention to the present rather than focusing on worries from the past or the future. Take a few moments every day to sit in a quiet place and observe your breath. This will help clear your mind and reduce stress.
You might also want to consider buying Kratom. Kratom is a herbal supplement commonly used for its stress-relieving and calming effects. Known for its ability to reduce fatigue and depression, it can help to calm the gut and relieve symptoms of gastrointestinal distress such as gas, bloating, and nausea.
Kratom can be purchased in powder or capsule form from a variety of online retailers, making it convenient and affordable to take care of your gut at home. Click here for more info on Kratom.
7. Exercise Regularly
Regular physical activity helps to stimulate the bowels and increase healthy bacteria in the gut. This can help relieve constipation, irritable bowel syndrome, and other gut-related issues. Exercise can also reduce inflammation, boost your immune system, and reduce stress which is important for digestive health and overall health.
Additionally, exercise can help you maintain a healthy weight, which can also reduce your risk of developing certain gut-related illnesses. Incorporating cardiovascular and strength training into a routine is a great way to take care of your gut health. However, always be sure to speak to your healthcare provider before starting an exercise regimen to ensure it’s a safe option.
Maximizing Digestive Health Care
Overall, taking care of your gut can be done at home with simple habits and lifestyle changes. Try to focus on adding probiotic-rich foods to your diet, avoid processed and sugary foods, and stay hydrated.
Don’t hesitate to consult a healthcare professional if you experience any long-term digestive issues. Taking care of your gut should be a priority for your overall health and wellness. Start your digestive health care today.
For more tips and advice, be sure to check out some of our other articles on the blog now.