3 ways to improve your digestion

Photo by Frank Flores on Unsplash. research suggests that women may experience digestive issues more frequently than men

So What are the main problems of digestion?

Digestion is the process of breaking down food into small molecules that can be absorbed and used by the body. Here are some common digestive problems you may have or have already had?

Irritable Bowel Syndrome (IBS)

IBS is the most commonly diagnosed gastrointestinal disorder affecting at least 10% of the global population (source : AlilaMedicalMedia). It affects women more than men. IBS is characterized by chronic or recurrent abdominal pain, associated with a change in bowl habits.

Gastroesophageal Reflux Disease (GERD)

It happens at stomach level. It’s a chronic condition in which stomach contents rise and enter the esophagus. It occurs due to the problems with closure of the Lower Esophageal Sphincter (LES) (a junction between stomach and esophagus).

Gallstones

Gallstones are small, hard deposits that form in the gallbladder (the small sac-shaped organ beneath the liver). They can cause intense pain in the upper right abdomen, nausea, and vomiting.

Menstrual cramps

Menstrual cramps are caused by contractions of the uterus (the womb). They can cause abdominal pain, bloating, and diarrhea ( is passing looser, watery or more frequent poo (stools) than is normal for you. Source :NHSInform).

Pregnancy-related digestive problems and some others from which a woman may suffer.

Indigestion causes

Hormonal fluctuations

Women’s hormones can fluctuate throughout their menstrual cycle, which can affect digestion. During the premenstrual phase, for example, levels of the hormone progesterone increase, which can cause constipation.

Pregnancy

Pregnancy can also affect digestion due to hormonal changes, as well as the pressure that the growing uterus puts on the digestive tract. This can lead to constipation, heartburn, and other digestive issues.

Menopause: (the last menstrual period)

During menopause, women experience a decline in estrogen levels, which can lead to changes in the digestive tract. This can cause symptoms such as bloating, constipation, and abdominal pain.

Stress

Women are often juggling multiple responsibilities, which can lead you to high levels of stress. Stress can affect digestion by causing the muscles of the digestive system to contract.

Diet

Women may be more likely to follow restrictive diets, which can lead to nutrient deficiencies and digestive problems. Additionally, some women may be sensitive to certain foods, such as gluten or dairy, which can cause digestive symptoms.

It is important to note that digestion issues can affect anyone, regardless of gender. If you are experiencing persistent digestive problems, it is important to talk to a healthcare professional to determine the underlying cause and receive appropriate treatment.

Improve your nutritience through this three ways

Get the bad stuff out

There are several bad habits that women can skip to improve their digestion. Here are some of them:

• Eating too quickly: Eating too quickly can lead to swallowing air, which can cause bloating and discomfort. It also doesn’t give your body enough time to properly digest your food.

  
  

• Skipping meals: Skipping meals can disrupt your digestive system and cause irregular bowel movements. It’s important to eat regular meals throughout the day to keep your digestion on track.

  
  

• Overeating: Overeating can put a strain on your digestive system and cause discomfort, bloating, and gas. It’s important to eat until you’re comfortably full and not to stuff yourself.

  
  

• Consuming too much caffeine and alcohol: Caffeine and alcohol can both irritate your digestive system and cause discomfort, bloating, and gas. It’s best to limit your consumption of these substances or avoid them altogether.

  
  

• Eating too much sugar and processed foods: Sugar and processed foods can disrupt the balance of bacteria in your gut and cause digestive issues. It’s best to limit your intake of these foods and opt for whole, nutrient-dense foods instead.

  
  

• Not drinking enough water: Dehydration can cause constipation and other digestive issues. It’s important to drink enough water throughout the day to keep your digestion on track.

  
  

• Not getting enough physical activity: Physical activity can help stimulate digestion and keep your bowel movements regular. It’s important to get enough exercise every day to keep your digestion healthy.

  
  

• Not chewing your food well: Digestion begins in the mouth, so it’s important to chew your food well before swallowing. Chewing breaks down food into smaller pieces, making it easier for the stomach to digest. Chewing also stimulates the production of enzymes that aid in digestion. Aim to chew each bite of food at least 20–30 times.

Eat a balanced and fiber-rich diet

Fiber: A diet high in fiber can help regulate digestion by promoting bowel movements and preventing constipation. Some good sources of fiber include fruits, vegetables, whole grains, nuts, and seeds.

Probiotics: Probiotics are beneficial bacteria that help maintain a healthy gut microbiome. They can be found in fermented foods like yogurt, kefir, sauerkraut, and kimchi.

Prebiotics: Prebiotics are types of fiber that promote the growth of beneficial bacteria in the gut. They can be found in foods like onions, garlic, bananas, asparagus, and oats.

Water: Staying hydrated is important for digestion as it helps keep things moving smoothly through the digestive tract.

Magnesium: Magnesium is a mineral that can help regulate bowel movements and prevent constipation. It can be found in foods like nuts, seeds, whole grains, and leafy green vegetables.

Zinc: Zinc is important for the functioning of the digestive system and can help promote the healing of the gut lining. It can be found in foods like meat, shellfish, legumes, and nuts.

Vitamin C: Vitamin C is an antioxidant that can help protect the digestive system from damage. It can be found in foods like citrus fruits, berries, kiwi, broccoli, and peppers.

Manage stress

Stress can negatively impact digestion by slowing down the digestive process and causing inflammation in the gut. To manage stress, try meditation, yoga, or deep breathing exercises. Engaging in physical activity, getting enough sleep, and practicing relaxation techniques can also help.

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