4 Simple Ways to Eliminate or Reduce Digestive Problems
Among the least pleasant ailments many individuals experience are digestive problems. From diarrhea to constipation to chronic illnesses such as Crohn’s disease and irritable bowel syndrome (IBS), those whose digestive systems fail to operate efficiently and effectively often suffer from severely diminished quality of life.
Besides the significant discomfort patients with digestive issues experience, such conditions also present inconveniences.
Working, traveling, and participating in recreational activities are limited by the need for access to a restroom.
Occasional accidents cause considerable embarrassment as well.
Although it may be difficult to determine the underlying causes of these symptoms and eliminate them entirely, there are many techniques for improving your digestive health and getting back to a more active, productive life.
From staying hydrated, exercising, maintaining a healthy diet, and eliminating stress, there are many simple steps people can take to improve their quality of life.
Here are 4 simple methods to reduce digestive problems.
1. Drink Plenty of Water
Since our bodies are composed mostly of water, keeping them hydrated is top priority. Water flushes out the digestive system and makes elimination easier. It also prevents a common effect of diarrhea: dehydration.
Tips for remaining hydrated include:
- Monitor urine output – Examine the color of your urine when increasing water intake. It should be nearly clear or a very light yellow.
- Hydrate wisely – Avoid caffeine and alcohol, which can make diarrhea worse and don’t hydrate as well as H2O. If you dislike the taste (or lack thereof) of regular water, try adding low-calorie flavoring agents, such as sliced fruit, lemon juice, or fresh mint.
- Add electrolytes – In hot weather, excessive sweating requires higher levels of hydration. Use sports drinks or other electrolyte beverages to replenish vital minerals lost during perspiration.
2. Get Moving on a Daily Basis
It may be the last thing you feel like doing when suffering from digestive symptoms, but exercise is one of the best ways to keep them at bay. Whether walking, running, swimming, or doing light housework, staying active contributes to healthy digestion in many ways. These include:
- Stimulating muscles – Not only does moving your body work the muscles in your arms, legs, and core, it also fuels the tissues in your gastrointestinal (GI) tract.
- Gets blood flowing – As your body engages in cardiovascular activity, the blood flow to organs increases as well. This includes the liver and pancreas, which are crucial to effective digestion.
- Tones colon walls – Regular exercise strengthens the structures used to thoroughly and efficiently remove waste from the body.
Those currently experiencing digestive problems may feel uncomfortable exercising publicly. Fortunately, a diverse array of workout videos exist for people at all fitness levels.
3. Develop a Balanced Diet
Although the effect food has on digestive health is no secret, it is not always easy to pinpoint individual dietary needs and intolerances. However, a few simple changes to what and how you eat can lead to partial or full relief from digestive problems. Examples include:
- High fiber – This crucial dietary component helps the body slow down and regulate glucose absorption, carrying food through the digestive system at a sustainable rate. Adding more whole fruits, vegetables, whole grains, and legumes to the diet is an easy and delicious way to increase fiber intake. However, take care to incorporate fiber gradually, too much too quickly can lead to bloating and cramps.
- Low fat – High intake of oils and fatty meats “clogs up the works” so to speak, and places unnecessary burden on the digestive system. Switch to leaner meats, low-fat dairy, and healthy oils such as olive oil (rather than margarine or butter).
- Probiotics – Although most people see bacteria as the enemy, those present in probiotic-based products such as yogurt and kefir are beneficial. They help boost the immune system, assist with lactose breakdown, and contribute to better nutrient absorption.
- Smaller, more frequent meals – Rather than eating three large, heavy meals each day, break them down into three smaller meals and two substantial snacks. The lower volumes will make it easier for the digestive system to process. Each should contain a healthy proportion of fats, carbohydrates, and proteins.
4. Keep Stress Under Control
Excessive stress from work, school, family, or other responsibilities has significant mental and physical symptoms. Common effects of stress on digestion include constipation, vomiting, and diarrhea, all of which are often attributed to other causes. Although eliminating these entirely is unrealistic, there are many ways to manage and lessen stress, such as:
- Exercise – Not only does getting active help your digestion, but it also relieves tension.
- Yoga and meditation – Engaging in guided breathing and relaxation techniques helps millions of people improve stress response and enjoy the related health benefits.
- Counseling – Talk with a trusted therapist, clergy member, or friend about the issues impacting you. You are not alone!
Seeking Medical Assistance for Continued Digestive Problems
The above techniques represent common ways for those with digestive issues to gain relief. However, more serious conditions often require examination, diagnosis, and treatment by a qualified physician. Always speak with your doctor regarding ongoing digestive discomfort and follow his or her instructions. This is the best way to cultivate lasting comfort and health.
Digestive health is a complex matter for millions of individuals, and improving adverse symptoms is often a process of trial and error. Should one approach not work for you, don’t get discouraged! Simply continue to work with your healthcare professional until you find the right answer for you.
Sources:
http://www.webmd.com/digestive-disorders/diarrhea-10/daily-tips
http://www.doctoroz.com/slideshow/8-tips-improve-your-digestive-health
http://www.everydayhealth.com/health-report/healthy-eating/tips-for-better-digestive-health.aspx
Category: Digestive Problems
