The digestive system is “second brain” of the human body. To protect this brain, you should drink plenty of water, consume foods rich in fiber, and most importantly exercise. Let’s learn 7 golden healthy digestive system tips for maintaining a healthy digestive system.
Before learning how to maintain a healthy digestive system, you must understand that why you should do it. So first we’ll explain that why is a healthy digestive system important.
Why is a Healthy Digestive System so Important?
The digestive system is made up of neuronal networks that come together by millions of nerve cells. This system directly affects most of our vital functions, especially our mood and emotional state. Scientists call the bowel the ‘second brain’ because of the concentration of neuronal nets in the intestine that affects our world of emotions and behavior.
The Enteric Nervous System
The nervous system that controls the gastrointestinal system is called the enteric nervous system. The enteric system, formed by the combination of millions of neurons, allows you to feel what is going on in the gastrointestinal tract. The enteric system does not need signals from the brain to perform its function. It fulfills what falls on it as a requirement of a system that is entirely unique. This gigantic neural network works in a similar system to our brains and has 30 different neuronal transporters in it.
According to the research done, 90 percent of the hormone called serotonin, which makes us feel happy, is in the intestines. For this reason, some of the people who use antidepressant drugs, which are considered as selected serotonin inhibitors, suffer from significant gastrointestinal problems.
Irritable Bowel Syndrome
Nowadays, many people are suffering from irritable bowel syndrome. Irritable bowel syndrome causes complaints such as constipation, diarrhea, severe gas. A research shows that irritable bowel syndrome is caused by the presence of excess serotonin in the intestines. One of the most important causes of this disease is stress. People who are suddenly upset, bored or depressed often have a diagnosis of irritable bowel syndrome. Because of this data, part of the scientific world gives the name of mental second brain disease to irritable bowel syndrome.
That’s why healthy digestive system benefits are considerable and having a healthy digestive system is very important.
7 Healthy Digestive System Tips for Improving and Maintaining Your Digestive Health
Staying hydrated is the first one of healthy digestive system tips. Water is the best thing to drink to stay hydrated. Sources of water also include foods, such fruits, and vegetables which contain a high percentage of water. How much water do you need? The amount of water a person needs depends on climatic conditions, clothing worn and exercise intensity and duration. The best way to understand that you drink enough water is checking the toilet. Check on the color of your urine. Though it may be tricky to keep an eye on it, try to watch the urine stream, since the color of urine will dilute when it hits the toilet water. When properly hydrated, urine should be pale yellow in color, dark yellow urine may indicate dehydration.
2.Eat more fiber: at least 30 gr per day
After you get out of the toilet, you wash your hands and you’re looking for contaminated microbes, aren’t you? Why do not you “wash” your intestines? The way to get rid of useless wastes that accumulate in your intestines is fiber-rich eating. A fiber-rich diet is “gold” for your digestive system’s health. Whole grain foods, fiber-rich fruits, and vegetables are absolutely necessary to add to your daily diet. The fiber also provides water retention in the stool. So the problem of constipation goes away. Apple is a wonderful choice as a fiber-rich fruit. And all the family of legumes, like black beans, is too. Also, oats and whole grains are a good source of fiber.
Fats are important for a good health and a healthy digestion. You should consume good fats like olive oil, coconut oil. But you have to limit foods that are high in fat, especially bad fats.
4.Manage your stress
Do you have too much stress or anxiety? It can be harmful to your digestive system. You should do some stress-reducing activities. Meditation could be helpful for managing stress. Or what makes you happy and reduces your stress? Do it.
5.Cut down consumption of foods/drinks that contain nicotine, caffeine, and alcohol
The effects of foods/drinks that contain nicotine, caffeine, and alcohol might be really bad, in the long term and short term. Especially alcohol can cause many things from brain damage, cancer to death. But what we’re talking about here is the digestive health effects of them. They can cause many digestive health problems like stomach ulcers and heartburn. Also, they can lead to gain weight and cause mental disorders. They are both not good for digestive health. You should reduce consuming nicotine, caffeine, and alcohol for a healthy digestive system.
6.Incorporate probiotics into your diet
Probiotics are useful microorganisms that found naturally in the human intestine. Probiotics, which we can also identify as beneficial bacteria, are responsible for protecting the body from the effects of malnutrition, antibiotic use, and harmful bacteria. They should be an essential source of your daily diet. What is best and the most accurate probiotic source? Yogurt! You can click to learn benefits of yogurt.
7.Move: Exercise regularly
Exercising regularly is the most important one of healthy digestive system tips. You have to maintain your healthy weight by managing your weight. Your weight and body fat percentage have extremely importance. Because being overweight causes many problems such as sleeping disorders, stress. And that’s very bad for your digestive health. If you are overweight or you have a high percentage of body fat, make a weight loss plan, get fit and then maintain your healthy weight. There are some foods that help lose weight and burn fat. If you are not overweight, maintain your healthy weight by exercising regularly.
If you do these 7 healthy digestive system tips, you’ll have a healthier digestive system and you’ll feel much better than before.