Have you ever experienced indigestion, gas, bloating, stomach-ache, constipation, heart-burn, etc. after eating out in social gatherings, restaurants, or fast food joints, some time or the other? The derivation factor of theses health issues can be delineated to the unhealthy digestive system. The normality and regularity of digestive system have an effect on the overall health of a person. This system is a complex series of organs which work together in the digestion, absorption & assimilation of food (ingested) to absorb various nutrients, which the body uses for energy, growth and cell repair.
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The Digestive System – How it works?
The human digestive system is made up of different organs and glands joined in a long, twisting long muscular tube from mouth to the anus. Mastication of food morsel in mouth itself starts the release of digestive enzymes (proteases, amylases, cellulases & lipases) and fluids (saliva, bile & gastric juice) from various parts of the gastro intestinal tract. Thereafter, the food passes down the food pipe into the stomach. The various nutrients are absorbed by walls of small intestine into the bloodstream, which delivers them to the rest of the body. Water content is churned out & reabsorbed within large intestine from then on the solid waste matter is moved along by peristalsis all for elimination as stool. Most likely, if any of the part is disturbed or weak then it instigates digestive problems, leading to an array of nutritional deficiencies along with overall sense of tiredness & weakness.
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How Nutrition helps?
Thus, one has to eat a well balanced diet for healthy stomach function and food absorption. Unfortunately, fast paced modern lifestyles, and unhealthy diet i.e. high in fat, salt & processed (refined/ low-fibre) foodstuffs, irregular food timings and chronic stress have a tendency to impair the digestive system.
Constipation, Irritable bowel syndrome (IBS) Crohn’s disease, acid reflux, stomach pain (Colitis) and ulcers are some well-known digestive disorders. Throbbing pain can be associated with most of these complaints. Strive for below mentioned proactive changes in lifestyle NOW that can promote digestive health and stay WOW.
Key Points for a Happy & Healthy Digestive System –
- Reduce/manage stress levels
- Never eat in hurry
- Maintain healthy weight
- Get enough sleep
- Exercise regularly
- Drink enough water
- Do not skip breakfast
- Stomach overloading
- Processed food items
- High fat/ oily & spicy foodstuffs
- Concentrated sweets
- 5 – 6 meals per day
- A well balanced diet
- Plenty of fruits, vegetables, whole grains (high fibre diet)
- Slowly, chew each morsel of food thoroughly
- Small portions at frequent intervals