Disclaimer: This Article is originally written by Sonali Bansal (Functional Nutritionist)
Digestive disorder is a common problem nowadays. Bad eating habits, dehydration, stress, not chewing food properly, and lack of exercise all constitutes to bad digestion. Bloating, constipation, diarrhoea, food allergies, eczema are all possible side effects of digestive disorders. If left untreated, these symptoms can develop into long-term health problems.
DIGESTION ~ digestion begins in the mouth and ends at the rectum, i.e with excertion. During this process, the food is moved through the gastrointestinal (GI) tract. Digestion is required for the breakdown of food into nutrients, which the body needs for energy, development, and cell repair and for staying healthy.
The following are some of the most common digestive problems:
- Constipation
- Gastro Esophageal reflux disease (GERD) which is also known as heartburn
- Diarrhoea
- Irritable bowel syndrome (IBS)
- Peptic ulcer
- Diverticular disease
- Bloating
- Food allergies
SOME WAYS TO IMPROVE DIGESTION
- Eat a high fibre diet – Fibre is well known for its positive effects on digestion. A high-fibre diet has been associated with a lower incidence of ulcers, reflux, haemorrhoids, and diverticulitis. Constipation is less probable if you eat a high-fibre diet, which helps keep food flowing through your digestive tract.
- Keep yourself hydrated – Water is Vital to digestion and is required for proper breaking down and absorption of solid foods. Without water, the entire body’s performance weakens, which can result in dehydration and low blood pressure, both of which can constitute to constipation.
- Chew your food properly – Reduced nutrition absorption has been linked to poor chewing. The less you chew your meal, the weaker your digestive system will become. Each morsel should be chewed 20 times atleast to help digestion. Remember, there are no teeth in your stomach.
- Get rid of bad habits – Harmful behaviours like drinking, smoking, too much coffee, and eating late at night are hazardous for your health. They may also be responsible for several common digestive problems. Not only digestive issues, they can also result in chronic diseases if continued over a course of time.
- Take Control of Your Stress – Every portion of the digestive system can be affected by stress.The gut and the brain are intertwined and in continual communication with the help of the Vagus nerve. The gut has more neurons than the entire body. So reducing stress is essential for a happy mind and a happy body.
- Change your eating habits – For a healthy digestive system try to change your eating habits. Try to replace junk food, processed food, and oily food with foods rich in fibre and nutrients as a diet that is high in refined carbohydrates, saturated fat, and food additives has been associated with a higher risk of digestive problems.
- Do not overeat – Overeating is linked to an increased risk of disease and a bad digestive system and can develop obesity which can lead to chronic diseases.
- Do regular exercise or yoga – One of the most effective ways to improve your digestion is to exercise regularly. Maintaining an active lifestyle can also help you maintain a healthy weight, which is beneficial to your digestive system.
- Try probiotics – Probiotics are the same good bacteria and yeasts that are naturally found in your digestive system. Probiotics can aid with vitamin absorption, lactose digestion, and immune system strengthening, and even IBS treatment. One can add probiotics to the diet by intake of yoghurt or dark chocolate which is a good source of probiotics. But remember, if you lead a poor lifestyle or bad eating habits, the probiotics will be less effective.
- Proper sleep – Our sleep and gut health are inextricably linked. Our hormones can become unbalanced if we don’t get enough sleep. Cortisol, the stress hormone, might surge, causing bloating, inflammation, and gastric and acidity problems.
WHEN TO CONSULT AN EXPERT FUNCTIONAL MEDICINE PRACTITIONER?
Digestive symptoms that worsen over time or alter abruptly should be evaluated by a doctor. Those who have symptoms of poor digestion on a regular basis, such as bloating, constipation, heartburn, or diarrhoea, should also consult an expert to rule out any serious disorders.
Anyone who has any of the following symptoms should seek professional help immediately:
- Feelings of food clogging in the oesophagus (the food pipe)
- Rectal bleeding
- A significant reduction in weight
- Constant flatulence and food sensitivities.
Written By Expert- Sonali Bansal (Functional Nutritionist)