Maintaining a healthy digestive system
The digestive system is the vital system that allows the body to absorb nutrients and energy from food and drink. Maintaining a healthy digestive system is important to maintaining the overall health of the body. Hence, some simple tips that can help maintain the health of the digestive system can be followed, as follows:
1- Maintaining the balance of fiber: Eating dietary fiber regularly helps maintain the health of the digestive system, as fiber improves bowel movement and cleansing, maintains blood sugar levels, and helps to get rid of toxins and waste in the body. Fiber can be obtained from fruits, vegetables and whole grains.
2- Fluid intake: Regular fluid intake helps maintain hydration of the digestive system and improve digestion and absorption. It is recommended to drink 8-10 glasses of water per day.
3- Maintaining a healthy weight: Excess weight is an important factor in increasing the risk of some diseases related to the digestive system, such as obesity, high blood pressure and diabetes, so it is recommended to follow a healthy diet and exercise regularly.
4- Avoid smoking: Smoking increases the risk of developing some diseases related to the digestive system, such as stomach ulcers, bowel and esophageal cancer, so it is advised to avoid it.
Here are some tips for maintaining a healthy digestive system:
- Eat healthy and balanced meals: It is recommended to eat foods rich in fiber, water, probiotics and prebiotics, and stay away from fatty and fried foods, soft drinks and alcoholic beverages.
- Exercise regularly: Physical activity helps improve bowel movement and reduce bloating and constipation.
- Reducing the intake of foods containing difficult fibers: such as beans, peas, chickpeas, beans, and vegetables full of fibers, which may irritate the digestive system.
- Avoid eating spicy foods and strong spices: they may irritate the digestive system.
- Reducing alcohol and smoking: they irritate the digestive system and increase the risk of cancer of the digestive system.
- Eager to eat breakfast: Breakfast is the most important meal of the day, as it helps stimulate bowel movement and improve digestion.
- Eat slowly and chew well: it helps improve digestion and better absorption of nutrients.
- Take care to relax and reduce stress: Stress irritates the digestive system and negatively affects its health.
- Taking care of dental health: The digestive system is affected by dental health, as lack of attention to oral and dental health can lead to the formation of germs
Avoid excessive intake of stimulants, carbonated and alcoholic beverages: stimulants, carbonated and alcoholic beverages can cause irritation and swelling in the digestive system, leading to digestive problems such as constipation and diarrhea.
Eat fiber: Fiber plays an important role in digestive health and helps improve bowel movements. It is recommended to eat between 20 to 30 grams of fiber per day, and fiber is found in fruits, vegetables, and whole grains.
Eat the right amounts of probiotics: Probiotics can help improve the balance between good and bad bacteria in your digestive tract, and probiotics are found in milk, yogurt, and kefir.
Avoid fatty foods: Fatty foods contain large amounts of unsaturated fats that are difficult to digest and lead to the formation of fatty deposits in the blood vessels and increase the risk of cardiovascular disease.
Eat nutrient-rich foods: It is recommended to eat nutrient-rich foods such as vitamins, minerals and amino acids, which can promote digestive health and improve digestion. These nutrients are found in fruits, vegetables, and plant and animal proteins.
Exercising regularly: Exercising regularly can improve digestive health and promote motility