How to keep our digestive tract healthy through diet? Tell you following 13 small sentences
The health of digestive tract plays a very important role in human health, so how can we protect our digestive tract? How to improve health of gastrointestinal tract?
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1. Dietary fiber helps
To get 20-35 grams of fiber daily, choose plant-based foods such as cherries, grapes, crunchy bell peppers, beans, whole grains, and nuts. They help with digestion and constipation, and are good for heart and blood sugar levels. Since they fill you up more, you will eat less, which can also help if you watch your weight.
2. Chewing
Chewing causes your body to produce saliva, which balances acids associated with problems that can compromise your health, including damage to your teeth, gums, and even kidneys.
3. Lose weight
If you lose a little weight, especially in abdomen, it will help get rid of heartburn, gas and belching. Your doctor can help you put together a sound diet and exercise plan to achieve your weight loss goals.
4. Control your food intake
A great way to avoid indigestion, bloating, heartburn, and other digestive health problems is to eat small meals. Slow down too. It takes time to start feeling full, to control yourself, you should eat less than planned.
5. Stay hydrated
The fluid helps the body get rid of waste and stay in shape. You can drink water, juice, tea and other drinks. They are also found in food, so you probably don't need to drink 8 glasses of water a day. A doctor or dietitian can tell you how much alcohol you should drink and which types are best.
6. Exercises and exercises
Exercise can help with most minor digestive problems, from bloating to constipation. Physical activity helps body's digestive system move things, release food, and excrete waste. It also keeps stress at bay, which can cause many digestive problems.
7. Try probiotics (yogurt)
Probiotics are "good" bacteria. They are found in some yogurts, juices, snacks, and supplements. Research shows they may help if you suffer from diarrhea, irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD). But scientists do not yet know which probiotics help with which conditions and in what quantity.
8. Stress, ulcers and constipation
Do you have indigestion due to nervousness? Your brain and digestive system are connected. Stress can exacerbate problems like IBS and ulcers, especially chronic, overworked, too much stress can take a toll on your body, so make staying active, getting enough sleep, meditation, and relaxation a priority. You must know how to release and relieve stress.
9. Pay attention to diet
Stay away or limit your intake of foods that bother you. Some people have trouble eating foods that cause gas, such as beans and sodas, or fatty foods, such as fried foods and cheese. For others, acidic foods like citrus fruits, coffee, tea, and tomatoes can cause problems.
10. Quit smoking
Smoking weakens valve at end of esophagus (the tube that runs from mouth to stomach). May cause acid reflux and heartburn. It also makes certain types of cancer more likely. Ulcers and Crohn's disease are more common in smokers than in other people. Quitting smoking often takes several tries before you quit smoking completely. Keep going!
11. Stop drinking
If you drink, if you are a woman, you can drink one glass a day, if you are a man, you can drink no more than two. Drinking too much alcohol can lead to heartburn, diarrhea, liver problems, and esophageal cancer.
12. Limit your salt and sodium intake
Even adding a small amount of food to your diet can lead to bloating. Excessive consumption of "sodium salt" can lead to some serious consequences, such as atherosclerosis and heart disease, which have a very important connection with "sodium salt". Reduce your intake and check food labels to see how much sodium is in a serving.
13. Keep clean
Food cleanliness is important, no one needs food poisoning - diarrhea, nausea, vomiting. So keep frozen food cold and hot food hot. Use a variety of utensils and cutting boards when preparing fruits, vegetables, and raw meats. Make sure all your dairy products are pasteurized.
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If gastrointestinal symptoms persist, come and go, or even become severe, or if you have a fever, trouble swallowing or going to toilet, choking, bleeding or black vomit or stools, stomach pain, or weight loss, it is recommended to go to hospital in time to find out cause, early examination, early diagnosis and early treatment.
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