We've all suffered with the symptoms of indigestion at one time or another. These symptoms often occur after eating a large or heavy meal. They estimate that 5,000,000 men in the U.S. alone suffer with indigestion or GERD-like symptoms at some time in their life. Unfortunately, some people suffer with these symptoms much more regularly.
There are a number of steps you can take to improve your digestive health and reduce the chance of indigestion. Here are five specific things that can help.
1. Eat More Fiber Every Day
Changing your diet to include more high-fiber foods will improve your digestive health, as well as reduce your acid reflux symptoms. These days, we all seem to eat too much junk food, hit the drive-thru at the local fast food joint, and overall eat meals too high in fat, with too much meat. Unfortunately, all this has a negative impact on your indigestion symptoms.
In addition to improving digestion, a high-fiber diet can also aid in preventing heart disease, diabetes, colorectal cancer, hemorrhoids, and a host of other diseases. To increase the amount of fiber in your diet, add more fresh fruits and vegetables, and whole grain breads and cereals.
Drink more water, as it will lubricate the digestive tract, and make it easier for your body to absorb vitamins, minerals and other nutrients. If you suffer with frequent symptoms of acid reflux, try to avoid foods that cause gas, like cabbage, broccoli, cauliflower, carbonated drinks, and of course, baked beans.
2. Chew your Food
Proper chewing may be one of the most forgotten of all the habits for good digestion. Chewing helps to break down your food, and the motion signals the body to begin to release digestive enzymes. Take the time to ensure that you chew each bite well.
Overeating is also something to avoid. Learn to use restraint, even though the portion sizes we've become accustomed to are often much larger than we need. The more you eat, the more acid needs to be created in order to properly digest the food. Excess acid in your stomach means you're more likely to experience acid reflux or indigestion.
3. Eliminate Stress and Exercise Regularly
Regular exercise will help you to avoid obesity. Carrying excess weight leads to digestive problems like irritable bowel syndrome, stomach pain, and diarrhea. Add exercise to your weekly routine to maintain a healthy lifestyle and improve your digestive health.
Excess stress can also have a negative effect on your digestion. Stress reduces blood flow to the abdomen. It also can reduce the production of digestive enzymes, which in turn slows the digestive process and can lead to indigestion and heartburn.
4. Don't Overuse Antacids
It might be easy to talk yourself into taking more than the recommended dose of your favorite antacid, especially when you're in the throes of an acid reflux attack.
Antacids are pretty effective in neutralizing stomach acids, but overusing them might cause more harm than good. Excess antacids will cause your stomach to lose acidity, impairing its ability to digest your food properly, and increase your susceptibility to bacterial infections.
5. Supplement your Digestive System
Decrease your heartburn by supplementing your digestive system with enzyme supplements. These enzymes are made with plant fibers, and they help your body digest food and absorb nutrients.
If you eat an unhealthy diet, or are in poor health, you probably lack a sufficient amount of digestive enzymes. Even healthy people can benefit from digestive supplements, espeically if they are suffering with indigestion or heartburn.
These five steps will start you on your way to improving your digestive health, and eliminating your symptoms of heartburn or indigestion.
There are a number of steps you can take to improve your digestive health and reduce the chance of indigestion. Here are five specific things that can help.
1. Eat More Fiber Every Day
Changing your diet to include more high-fiber foods will improve your digestive health, as well as reduce your acid reflux symptoms. These days, we all seem to eat too much junk food, hit the drive-thru at the local fast food joint, and overall eat meals too high in fat, with too much meat. Unfortunately, all this has a negative impact on your indigestion symptoms.
In addition to improving digestion, a high-fiber diet can also aid in preventing heart disease, diabetes, colorectal cancer, hemorrhoids, and a host of other diseases. To increase the amount of fiber in your diet, add more fresh fruits and vegetables, and whole grain breads and cereals.
Drink more water, as it will lubricate the digestive tract, and make it easier for your body to absorb vitamins, minerals and other nutrients. If you suffer with frequent symptoms of acid reflux, try to avoid foods that cause gas, like cabbage, broccoli, cauliflower, carbonated drinks, and of course, baked beans.
2. Chew your Food
Proper chewing may be one of the most forgotten of all the habits for good digestion. Chewing helps to break down your food, and the motion signals the body to begin to release digestive enzymes. Take the time to ensure that you chew each bite well.
Overeating is also something to avoid. Learn to use restraint, even though the portion sizes we've become accustomed to are often much larger than we need. The more you eat, the more acid needs to be created in order to properly digest the food. Excess acid in your stomach means you're more likely to experience acid reflux or indigestion.
3. Eliminate Stress and Exercise Regularly
Regular exercise will help you to avoid obesity. Carrying excess weight leads to digestive problems like irritable bowel syndrome, stomach pain, and diarrhea. Add exercise to your weekly routine to maintain a healthy lifestyle and improve your digestive health.
Excess stress can also have a negative effect on your digestion. Stress reduces blood flow to the abdomen. It also can reduce the production of digestive enzymes, which in turn slows the digestive process and can lead to indigestion and heartburn.
4. Don't Overuse Antacids
It might be easy to talk yourself into taking more than the recommended dose of your favorite antacid, especially when you're in the throes of an acid reflux attack.
Antacids are pretty effective in neutralizing stomach acids, but overusing them might cause more harm than good. Excess antacids will cause your stomach to lose acidity, impairing its ability to digest your food properly, and increase your susceptibility to bacterial infections.
5. Supplement your Digestive System
Decrease your heartburn by supplementing your digestive system with enzyme supplements. These enzymes are made with plant fibers, and they help your body digest food and absorb nutrients.
If you eat an unhealthy diet, or are in poor health, you probably lack a sufficient amount of digestive enzymes. Even healthy people can benefit from digestive supplements, espeically if they are suffering with indigestion or heartburn.
These five steps will start you on your way to improving your digestive health, and eliminating your symptoms of heartburn or indigestion.
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