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How to improve digestion?
Digestion is a process in which we have to digest whatever food we eat, and zinc, calcium, etc. are present in this food. The digestive system is a very important system in our body because it is responsible for digesting all the food we eat. As we know that food is very important for humans not only for humans but also for animals and insects. Because food provides energy and strength to our body, it provides energy to our body. Because there are many things to do, walking, breathing, talking, our body needs energy for all of them, and we get that energy from eating food.
So if the food we eat is digested well, then we We will get energy and if digestion is not good, then instead of getting energy, we may suffer from many diseases. According to doctors, 80 percent of people who suffer directly and indirectly from diseases are digestive system disorders. Therefore, we should be careful while eating anything and eat foods that contain a lot of zinc, protein and nutrients, etc., which will benefit our body after eating. Our body should get energy and digest well.
How can we improve our digestion?
We all know that health is a treasure and the secret of this treasure is hidden in our digestive system. The better our digestive system is and the better it works, the more healthy and energetic we can be and achieve this secret of health. Now we will discuss all the necessary steps that can improve our digestive system, what are the things that should be done and then what are the things that we can avoid to improve our digestive system. And can do better to stay healthy and fit in your life.
Morning routine
Take the prebiotic every morning on an empty stomach. And you can also prepare this pre-biotic at home. Take a spoonful of spaghol and then take a spoonful of apple cider vinegar and gank in it. Then dissolve these two things well in normal temperature water. And drink it daily on an empty stomach. It is an excellent prebiotic that will help your digestive system digest food. And improve the digestive system. If you suffer from stomach ulcer, don’t take apple cider. Just mix apple cider vinegar with water. Have breakfast about half an hour after taking it. And take probiotics in the form of yogurt after breakfast. That is, use yogurt. This is a great breakfast diet routine.
It helps your digestive system. It is especially best for people whose digestive system is not working properly. They have damaged their digestive system by eating fast food etc.
If you drink one or two glasses of water every morning on an empty stomach. So it keeps your digestive system hydrated. If you are suffering from diarrhoea you can add spaghol to a cup of curd and eat it on an empty stomach. This will cure your diarrhea.
how much should i sleep?
- if you are a high school student (A teenager). you should take a minimum of 8-10 hour sleep
- if you are a player or a hardworking person. you should take a minimum of 10-12 hour sleep
- if you are a bodybuilder. you should take a minimum of 12-14 hour sleep
Fasting
You can fast twice a week. This will give your stomach time for proper maintenance to heal. Your digestive system will get a rest. Because your digestive system gets affected due to constant work and because of your eating too much. So it is important to give rest to the digestive system. This will give your digest system time to fix any problems that may be occurring. If you cannot fast two days in a week, then at least one day in a week should be fasted if the digestive system is damaged.
Time duration of fasting
The minimum time duration of fasting is 12 hour and maximum duration is 17 hours. This fasting duration is best to keep a healthy digestive system.
Be careful in the daily diet
A big mistake we all make is eating too much fruit. Because we know that fruits make us healthy. But do we know that eating too much fruit can disturb our digestive system. Because there are fructose in the fruit, and high amounts of fructose irritate our digestive system a lot. There is no problem if you eat one or half an apple or a banana etc. The problem is when you eat too much fruit as a healthy diet. Look! One thing is very important to understand very well that excessive consumption of anything can be harmful to your health and can affect your health. Like tea, coffee, fruit, or fast food, etc.
Apart from this, you should improve your dietary fat in which you prepare your daily food. For cooking, add olive oil, butter, desi ghee, etc. as needed in your food use. It makes your body and your digestive system strong and helps in digesting food. One should never eat on a full stomach. Always keep some space so that your stomach can easily digest the food and your digestive system remains normal.
Chew food well
Yes! Chewing food well is very helpful in improving our digestive system because the process of digesting food starts from our mouth which is chewing food well. Sometimes we are in such a hurry because of our work that we do not chew our food properly, which is a very bad thing and a bad habit and this habit affects our digestive system. Because we do not chew the food properly, it increases the work of the digestive system.
And our digestive system gets confused because it doesn’t get food in proper chewable form. And our digestive system cannot produce the enzyme to digest this food. Therefore, the digestive system has to work harder. And those cells start to deteriorate. That’s why it is very important to chew the food well. So that your digestive system works well and your body gets more vitamins and nutrients due to chewing food better and you can stay healthy. That’s why we should chew our food thoroughly for at least 20 to 30 seconds when we eat.
Eat food on time
Eating food on time is a very important step. By which our digestive system works well. Because by not eating food on time, our digestive system gets disturbed badly. Because when you eat randomly, the previous food is not digested properly in the digestion system and you eat more food. This is the main reason for the breakdown of the digestive system.
Apart from this, it is a very bad habit among many people that they skip meals. Instead of eating three times a day, they hardly eat once or twice. Due to which our digestive system wakes up and our body starts to live in stress. And because of this trace, we can suffer from diseases like ulcers. That’s why food should be eaten on time and not skipped. Because food is very important for our health. And eating on time is even more important. So make a proper diet and follow it in your daily routine. It will help you improve your digestive system.
Exercise
It has a great effect on your digestive system and is very important to improve your digestive system. Helps you digest food. Apart from exercise, you can also do yoga to improve your digestive system. Practicing yoga not only calms your mind. Rather, it helps improve your digestive system.
And by doing this you can avoid diseases like constipation. Regular exercise strengthens your digestive system and increases the production of digestive enzymes, allowing you to absorb more nutrients from food. And can make your body healthy and strong. Be sure to do brisk walking or any other physical activity along with exercise.
About Author
I’m Ayesha Iqbal, a student studying MBBS at Services Institute of Medical Sciences (SIMS) Lahore. I write about health for “GenZ Cares” because they care a lot about young people staying healthy. I do research and try new things to learn more about how to keep everyone feeling good. My articles focus on topics like nutrition, exercise, mental well-being, and ways to lead a healthier lifestyle. Through my writing, I aim to share valuable insights and practical tips that can make a positive difference in people’s lives.
Reviewed By
This article is reviewed by “NASHIT ALIYAN”, a certified Surgical Technologist from Government College University Faisalabad under section 2017-2021. I am 17A medical officer as well as Strategic and financial planning expert and Proficient in surgical field. Me and my team use the latest technology to perform complex surgical procedures. I recommend to “GenZ Cares” because they are really hardworking in their work and care a lot about youth to staying healthy.