Recently we mentioned which foods prevent swelling, options like cucumber, banana, yogurt or artichoke that, thanks to their composition, offer diuretic, detoxifying and anti-inflammatory benefits. This plan of associating yourself with quality raw materials and turning them into a kind of antidote for digestive, intestinal and even skin or hair problems has the support of nutritionists, who generally recommend a varied diet that does not limit any macronutrient group to individual needs. Besides the what, the how is also important, i.e. adoption Certain habits make a difference in how good (or bad) you feel food.
Surely you already know many of them, but others may be that great surprise Relieve and even eliminate heaviness after eating: from practice conscious eating Take meals as a moment to disconnect and savor each taste and texture, to limit drinking cups of coffee throughout the morning, discover 7 habits that will boost your digestive health and make the final hours of the day more pleasant to rest.
© ba&sh7 Habits That Boost Digestion
1. Practice ‘mindful eating’
Enjoying meals, putting away electronic devices and avoiding automatic behaviors while sitting at the table (such as working or watching television at the same time) ensure we are more aware of when to stop. “Chew slowly and without distraction It helps us recognize when we are truly satisfied,” says Andrea Calderon, professor of nutrition at the European University, about a practice that stops negative habits such as responding to emotional hunger and teaches us to listen to our own body.
2. Combat stress
According to WHO (World Health Organization), 301 million people worldwide suffer from anxiety. It is a fact that stress has become something normal for modern society, although it is a resource that should only be activated in dangerous or demanding situations. To combat this, experts have recently recommended Physical exercise, self-care moments, anti-stress body treatments Or complement that call for calm. The good news is that when emotions are controlled and a balanced mental state is maintained, cortisol, also known as the “stress hormone”, is regulated, which when triggered causes swelling of the face and body and even weight gain.
© Getty Images3. Bet on fermented foods
Related to stress management, did you know that having a healthy gut favors more positive emotions? It turns out that 90% of serotonin (also known as the happy hormone) is produced in the intestinal tract, so it’s a very good idea to nourish it with foods that take care of its flora. As? Promoting the consumption of fermented foods, for example, Yogurt, kefir, tempeh, kombucha, chukrut or kimchiWhich helps to keep inflammation at bay, control weight and improve our general well-being.
“The gut microbiota (the trillions of microorganisms that live in our gut) can influence brain function through a bidirectional communication axis known as the gut-brain axis, and in turn can influence our mental and emotional states. For example, it has been shown that the microbiota can influence the production of neurotransmitters such as serotonin. , which is essential for mood and behavior regulation,” Dr. Anna I. confirmed Ortiz, group health area manager Pharmacist.
4. Avoid dangerous foods
That is, those that commonly cause inflammation, indigestion and affect gut health: From red and high-fat meats to pre-cooked foodsSkipping those rich in added sugars, gluten or dairy products such as milk or butter. “Foods that are highly processed or high in sugar and flour are a source of inflammatory processes that lead to a cascade of glycation and loss of collagen, a protein that is essential for the health and strength of the tissues that make up our bodies,” explains Sol Urrutia, director of nutrition for the Advanced Nutrition Program. .
© Nana Jacqueline5. Exercise
Movement is life and more so for bowels, which This is especially felt during a sedentary lifestyle.. This is why doing moderate physical activity every day will have a positive effect on digestion and prevent inflammatory processes: exercise Jeffing (ideal discipline for new runners)Take advantage of any activity like yoga, go to the gym, climb stairs, walk whenever distance allows or participate in team sports to combat laziness.
6. Be careful with coffee
For many, the first thing in the morning cup of coffee is non-negotiable, so if it is impossible to replace it with a digestive infusion or matcha tea, the alternative is to reduce the dose as much as possible: “Can irritate the lining of the stomach and intestinesincreasing heartburn and abdominal discomfort,” reveals Sonia Claveria, family physician at Novadiet’s Technical Department.
7. Get enough sleep
noVadiet expert assures that “Having a Regular sleep schedule And seven or eight hours of sleep every night is important for our bodies.” As for better rest strategies, she recommends “waiting two or three hours after eating before going to bed to avoid acid reflux.” Finally, avoid heavy meals as well to prevent stomach upset. by doing
