Some of the most important digestive system cities are constant hydration, eating a balanced diet, avoiding sugars, saturated fat, and alcohol, and avoiding stress.
The digestive system is a set of organs in the human body whose main function is to process the food you eat and thus be able to absorb the nutrients you need to live and be healthy. To fully fulfill this important function, it is necessary to care for it and keep it in good condition.
Human beings need to break down or fragment food in order to obtain its nutritional properties. To do so, they undergo a complex degradation process that begins in the mouth and ends in the anus, when residual matter is expelled through the feces .
The digestive system is therefore a complex apparatus that measures a total of about seven meters long and that involves numerous organs of the human body such as the mouth, pharynx, esophagus, stomach and intestines, with the help of the liver, the pancreas and gallbladder.
How to take care of the digestive system?
There are a series of practices and routines that are recommended to keep the entire digestive system in tune, which are also the same ones that promote the proper integral functioning of the body.
Here is a list of the main tips to follow:
1- Drink enough water
Our body is made up of water in more than two thirds; it is necessary for all internal processes, and digestion is no exception.
Water is necessary to help break down food, to facilitate the passage of nutrients from the intestine into the bloodstream, and also to give the stool the necessary moisture and consistency so that it can be easily expelled.
If not enough water is ingested, the stool hardens and unwanted constipation occurs.
The ideal is to drink at least one and a half liters of water (six glasses) per day, but this will vary depending on other parameters such as the amount of other liquids ingested, the level of perspiration and the quality and type of food that is eaten .
For example, a high intake of fiber will require a higher consumption of water to be able to process it correctly, while a diet rich in fruits and vegetables requires less water for processing.
2- Have a balanced diet
Three out of five people suffer from digestive disorders of various kinds. This is largely due to poor diet.
And when it comes to poor diet, it is not only referring to the intake of junk food, but to not eating foods from all the food groups in a balanced way.
Each type of food provides different nutrients that serve specific functions. That is why it is essential to eat in a balanced way, eating proteins, carbohydrates and fats, as well as vitamins, minerals and water.
3- Respect eating times
In addition to eating in a balanced way, it is important to respect the times to do so, so that the long process of digestion is not interrupted.
It is important to always try to eat at the same times and it is preferable to do it several times a day in small quantities, than to eat a lot a few times a day.
Leaving the stomach inactive for a long time and then eating too much food at once slows down digestion and hinders the absorption process.
4- Eat slowly and chew a lot
It is another practice that should be incorporated as part of the eating routine. Chewing food several times facilitates the work of the rest of the digestive system because, by receiving smaller pieces of food, it will be easier to decompose.
On the other hand, eating slowly causes the brain to process and fix the act of eating; By being aware that you are eating, greater satiety is achieved, hunger is delayed and levels of anxiety about food are lowered.
5- Add fiber consumption to the diet. Fiber is the best ally of the digestive system because it feeds the bacteria that digest food and largely solves constipation problems.
It also produces a feeling of satiety without getting fat. It can be ingested through fresh fruits and vegetables, but especially in whole grains.
The husks of wheat, rice, corn and other cereals are very rich in natural fibers. If you incorporate a high fiber diet, do not forget to increase your consumption of water so that your body can process them correctly.
6- Avoid excess sugars and saturated fats
Everything in excess is harmful to health. Refined sugar is difficult to process and does not contribute any nutrients to the body.
The same happens with the saturated fats present in fried foods. It is therefore advisable not to abuse them.
7- Perform physical activity regularly
Physical exercise is good for everything, and although it is hard to believe, it is essential for the proper functioning of the digestive system.
Walking, running or doing any type of physical activity of a certain intensity and with regularity keeps the intestines moving and constantly active, helping them to break down food, absorb nutrients and fibers and facilitate defecation.
Also, exercise reduces stress, which is very bad for the digestive system and for general health.
8- Avoid stress and anxiety
Stress and chronic anxiety are the main enemies of man and one of the main causes of serious diseases.
Stress wears out all the organs and systems of the body, as the brain sends a permanent warning signal that never ceases. Slowly the body is suffering from that perennial attitude of chaos and its deterioration accelerates.
In the specific case of the digestive system, stress compromises the peristaltic function that allows proper digestion of food, producing malformations such as hernias, polyps and cysts, as well as heartburn, reflux and constipation.
9- Limit the intake of alcohol, spicy and irritating foods
The gastric juice of the stomach is mainly composed of hydrochloric acid and pepsins, which are enzymes that are activated with this acidic juice and help to break down the bolus. In this acidic environment, what is properly called digestion takes place.
If very irritating food is introduced, the result is, literally, an acid explosion that is usually felt at the level of the throat and is commonly called heartburn.
It is important to incorporate all these tips as regular and daily practices. The digestive system is one of the most important of the human body and by taking care of it, we are indirectly taking care of all the other organs and systems, such as the circulatory, respiratory and neurological.
10- Maintain good hygiene habits
Food hygiene prevents illnesses from bacteria or viruses that will later affect the functioning of the entire body.
It is also important to take care of oral health, since the mouth, including teeth and tongue, is the gateway to the digestive system.