A new, healthy beginning to the New Year starts with making sure your digestive system is working well as it is the key to optimal well- being.
If you have been indulging in excessive eating, drinking this season; you would have experienced it comes at a cost. When the pudding’s been lit and our plates are licked clean, we sit back, hands on belly, and wonder who let us eat so much!
Of course, we all know the only way to beat bloating, acidity, heartburn and indigestion is to avoid what upsets our system all together and eat sensibly, especially for seniors. That being said, if we have allowed ourselves to binge, we can always kickstart a minor detox plan and heal our tummies.
If you have any digestive symptoms that are severe or persist, please see your doctor.
We have some tips to help you prevent symptoms such as bloating, belches, or heartburn:
1. Plant Power
Plant foods have fiber. This helps you stay regular. Bonus: It fills you up, which is a plus if you want to lose weight and detoxifies your digestive system.
Chooses high-fiber foods, such as:
- Nuts and seeds
- Whole grains
- Beans and lentils
Start slowly. As you gradually add fiber to your diet, also increase the amount of water you drink.
Water is fiber’s best friend. Fiber soaks it up, and this will help you avoid cramping or gas.
2. Soup and Fluids work wonders
Water and other fluids such as soup, broth, and juice can ease things through your system.
Not a soup fan? Try herbal tea or water with a slice of cucumber, lemon, or lime. Or anything, really, as long as it doesn’t have alcohol (which dehydrates you) or too much caffeine (which can stimulate your intestines too much).
Fizzy drinks increase stomach acid, which gives some people heartburn so limit them, if not eliminate them completely.
3. Eat small meals – slowly
Eat smaller amounts more slowly. Chew your food thoroughly to make your digestive system’s job a little easier.
4. Keep Moving
Is there anything exercise can’t do for you? The list of benefits just keeps growing. You already know it’s good for your heart and your waistline and your mind. Turns out that active people also have smoother digestion.
Watch the timing. Don’t exercise right after a meal as itcan cause indigestion. Schedule your workouts before meals or wait at least an hour after eating.
5. Bring on the “Good” Bugs
Probiotics are “good” bacteria that are in your gut. They are in some yogurts and fermented foods. They help with your digestion. You can also add them to your diet with supplements.
6. Limit Fatty Foods
Fats tend to stay in your system the longest, making them harder to digest. You may have even noticed a feeling of fullness or burning after a rich meal.
Limit fatty foods such as chips, burgers, and greasy foods.
7. Different Strokes for Different Folks
Each one of us have a unique digestive system which reacts to different foods. Pay attention to foods that seem to trigger your stomach discomfort.
Some people find that acidic foods, like tomatoes or citrus fruits, trigger heartburn. For others, wheat, onion, or dairy products such as milk or cheese cause problems.
Spicy food is a common cause of heartburn, stomach pain, or diarrhea, so you may want to stay away from anything that heats up your mouth.
As you know, smoking can also upset your digestion and most other systems.
Doctors and experts agree that a smooth functioning digestive system is critical to boost your immunity. Plus, you automatically cleanse your tummy when you follow a few principles that are kinder to it.
Have a happy and healthy 2021!