How to take care of the digestive system

digestive system
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Over the years our digestive system may start to suffer discomfort in which we did not repair before. To take care of you and prolong your youth. We offer you 10 tips that will make you feel younger.

10 TIPS TO KEEP YOUR DIGESTIVE SYSTEM HEALTHY

digestive system

It is advisable to avoid abundant meals and distribute the daily food intake in five intakes.

Eat olive oil

The oleic acid found mainly in olive oil improves pancreatic function and increases the absorption of minerals. Included in the diet as usual, reduces the acidity of the stomach, delays its emptying and seems to have anti-inflammatory effects.

Two tablespoons of olive oil contain 60% of the recommended daily vitamin E, with the anti-aging benefits it provides. In addition, take two tablespoons of raw olive oil fasting acts as a laxative.

Take fiber

The vegetable fiber, particularly insoluble, water retains in the final portion of the large intestine. This makes the stool softer, which facilitates defecation. The recommended amount is about 30 g. a day . Excess fiber promotes constipation and flatulence.

Eat five servings of fruits and vegetables every day

They provide water, fiber and vitamins and minerals. In addition, the pectin (apple), mucilage (figs, borage) and starch (rice, potato, bread) of these foods protect the intestinal mucosa. Fruits and vegetables are the main source of antioxidants and are one of the pillars of the Mediterranean diet.

Do not give up milk

Some people do not tolerate it well because the age decreases the production of the enzyme called lactase , which helps in the digestion of lactose (or milk sugar). If milk is stopped, the enzyme lactase is no longer produced over time.

This will also have a negative impact on our bone health because we will be depriving ourselves of one of the greatest sources of calcium in our diet. The ideal in these cases is not to stop drinking milk, but to drink milk without lactose, with what your digestive system will feel like when you were young.

Drink enough water

It is necessary to drink 1.5 to 2 liters of water per day. Water is vital for our body, but also facilitates digestion and prevents constipation.

Moderate the intake of fatty foods

Fatty foods are those that contain a high proportion of fat, such as butter, margarine, bacon, lard, and fatty meats, sausages, organ meats, creams, eggs and cured cheeses. Cook with vegetable oils (olive and sunflower) and avoid shortenings, butters and margarines. Reducing the intake of fats will lighten the digestions and avoid a caloric excess.

Prepare food in a simple way

Preparing food in a simple way is a way to protect our digestive system. It is best to prepare boiled, grilled, baked, steamed foods. Avoid strong condiments, spices, spicy foods and too burned. Limit the consumption of industrially prepared dishes, since they usually have excess fat and salt.

Avoid large meals

The idea is to distribute the food intake of the day in five takes: breakfast, mid-morning, lunch, snack and dinner. This prevents the overload of the digestive system, the high production of insulin, and provides energy continuously throughout the day.

Control gases

To do this you have to watch how you eat and what you eat. Slowly chew the food and swallow carefully to avoid excessive intake of air. Chewing gum and drinking straw encourages the swallowing of air. Badly adapted dentures can also be the cause of improper mastication and swallowing.

Avoid carbonated or carbonated drinks that neutralize gastric secretion but produce a rebound effect, so that later the acid secretion is greater. They also increase abdominal distension. It reduces the consumption of sweets.

Since they also favor the production of gas. Moderates the intake of foods with a lot of starch such as cabbage, cauliflower, beans, broccoli, etc.

Move

The moderate exercise assists in maintaining our overall health and our digestive health . The simple act of walking favors intestinal mobility and the movement of the product of digestion, helping its elimination.

  • The care of our digestive system is necessary so that we can feel good, with strength and energy and thus be able to carry out all the activities that we want. Here are some tips on how to take care of it.
  • Consume enough fiber daily, for which it is advisable to consume fresh fruits with skin, whole grains and raw vegetables, as well as legumes that help introduce more fiber to the diet.
  • Ingest fermented milks with probiotics daily that favor intestinal transit and also reduce the sensation of swelling by contributing to the functioning of the digestive system.
  • Drink enough water daily or in its replacement, infusions and soft broths, always avoiding stimulant drinks and sugary sodas with gas that can add digestive discomfort.
  • Good hygienic habits, it is important to wash hands before and after eating food to avoid diseases such as parasitism and intestinal infections.
  • Prefer soft cooking such as steam, oven, papillote or grilled, avoiding fats, sauces and very spicy¬† cooking that complicate the digestive process. Chew food very well to facilitate the work of the stomach.
  • Moderate the consumption of flatulent or gas-forming foods such as cabbages, artichokes or foods with sorbitol such as chewing gum and sweets. Do not eradicate them from your diet, simply consume them in moderation.
  • Perform physical activity daily to promote intestinal transit, improve heavy digestion and release stress that can also cause digestive discomfort.
  • Divide the diet and maintain regular meal times, so as to avoid copious meals after a long period of fasting.
  • Calm environment to eat food, avoiding having dislikes before or during our feeding.
  • Try to go to the bathroom always at the same time, without haste and in a relaxed way as well as in privacy.
  • Avoid excess sweets and sugars as well as fatty and irritating foods. Also avoid tobacco and alcohol in excess.
  • For your safety, do not run or exercise with candy, gum or any other element in your mouth, you may suffer drowning with them.
  • Avoid the use of laxatives that can irritate the intestine and harm far from helping to prevent digestive discomfort.

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