Do you suffer after every meal?
Healthy digestion is of great importance for your general well-being. Unfortunately, this cannot be taken for granted!
An unbalanced gastrointestinal tract can lead to various complaints such as flatulence, bloating, constipation or diarrhea.
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The most important tips.
Here are the most important behavioral and nutritional tips that can help you support your stomach and intestinal health:
Make sure you eat a balanced diet:
A high-fiber diet with plenty of fruits, vegetables, whole grains and legumes can aid digestion. Avoid fatty and highly processed foods, which can put a strain on digestion.
Drink enough:
Adequate fluid intake is important for healthy digestion. Drink at least 1.5 to 2 liters of water a day and avoid excessive alcohol and caffeine consumption (tip: if you regularly suffer from diarrhea, you should avoid caffeine for 7 days and observe what changes. You can find out more about this topic here: How does coffee affect your digestion? ).
Take time to eat:
Eat slowly and chew your food thoroughly. This supports good digestion and helps reduce bloating.
Stress management:
Stress can have a negative impact on digestion. Find relaxation techniques such as meditation, yoga or walks in nature to reduce stress and support your digestion.
Regular exercise:
Physical activity aids digestion and can prevent constipation. Try exercising regularly or simply moving more, for example by taking the stairs instead of the elevator or incorporating short walks into your daily routine.
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You need to know these 4 nutrients.
1. Dietary fiber:
Fiber is essential for healthy digestion. It increases stool volume, improves bowel movements and promotes the formation of healthy intestinal bacteria. High-fiber foods such as whole grains, vegetables, fruits, legumes and nuts are good sources of fiber.
2. Vitamin B complex:
Various B vitamins, such as vitamin B1 (thiamine), vitamin B3 (niacin) and vitamin B6, play an important role in digestion. They support the metabolism of carbohydrates, fats and proteins, the nutrients that are broken down during digestion. B vitamins are found in whole grains, legumes, meat, fish, nuts and seeds.
3. Magnesium:
Magnesium is a mineral that is involved in numerous enzymatic reactions in the body and can promote muscle relaxation. Foods rich in magnesium include green leafy vegetables, nuts, seeds, whole grains and legumes. Warning: too much magnesium can also have a laxative effect.
4. Calcium
Calcium is an essential mineral known for bone and tooth health. Although calcium does not directly affect the gastrointestinal tract, it still plays an important role in digestive health because calcium contributes to the normal function of digestive enzymes. Good sources of calcium include dairy products such as milk, yogurt and cheese, as well as green leafy vegetables such as broccoli and kale, seeds such as sesame and chia seeds, and certain types of fish such as sardines with edible bones.
It is important to note that individual needs and responses to specific nutrients may vary. It is recommended to eat a balanced diet containing a variety of foods to ensure adequate intake of vitamins, minerals and other important nutrients.
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5 myths about your digestion clarified
Digestion is a complex process that is often surrounded by misunderstandings and myths. Here are five of the biggest myths about digestion:
Myth 1:
It takes seven years to digest a piece of chewing gum.
This myth is widespread, but completely false. Chewing gum does not take any longer to digest than any other food. Although the body cannot completely digest the gum, it is usually eliminated within a few days.
Myth 2:
You should wait at least an hour after eating before going swimming.
It is often said that swimming after eating can cause cramps because blood is supposedly diverted away from the muscles for digestion. In fact, it is safe to go swimming shortly after eating. Light physical activity does not usually have a negative effect on digestion.
Myth 3:
The stomach has a specific place for each type of food.
It is often said that certain foods are digested in the upper part of the stomach and others in the lower part of the stomach. In reality, food is mixed and churned in the stomach as it gradually moves into the small intestine. There is no specific location for certain foods in the stomach.
Myth 4:
Raw vegetables are always better for digestion than cooked vegetables.
Although raw vegetables contain many healthy nutrients, they can be harder for some people to digest than cooked vegetables. Cooking breaks down the vegetable's cell structure, which can make it easier to digest. Some vegetables can even cause bloating or stomach pain when raw.
Myth 5:
Drinking water during meals dilutes the digestive juices and makes digestion more difficult.
There is a belief that drinking water during meals dilutes the digestive juices and thus impairs the effectiveness of digestion. This myth says that it is better to drink before or after meals so as not to affect digestion.
In fact, drinking water during meals does not play a significant role in diluting digestive juices. The stomach itself produces digestive enzymes and gastric acid, which are necessary for breaking down food. Water can even aid digestion by helping to soften food and facilitate its passage through the digestive tract.
It is important to note that individual differences in digestion exist and not all advice will apply to everyone. If in doubt, it is advisable to consult a doctor or healthcare professional to clarify any specific digestive questions.
It is important not to be fooled by these and other digestive myths and instead rely on science-based information about digestion.
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These vital substances will help you:
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vitamin B6
More information about vitamin B6Vitamin B6 contributes to normal cysteine synthesis and normal energy metabolism. Vitamin B6 also contributes to normal homocysteine, protein and glycogen metabolism.
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magnesium
More information about magnesiumMagnesium contributes to the reduction of tiredness and fatigue. Magnesium also contributes to normal energy metabolism and the normal functioning of your nervous system.
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green tea
More information about green teaGreen tea is one of the most valued plants in Asian culture and can help the body burn fat. Green tea is high in antioxidants, also known as catechins.
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Spirulina
More information about SpirulinaSpirulina is also known as blue-green algae or Arthrospira Platensis and is rich in natural protein and iron. Spirulina is considered the food with the most nutrients and is therefore known as a superfood.
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Omega-3
More information about Omega-3The essential omega-3 fatty acids EPA and DHA contribute to maintaining normal blood pressure, normal blood triglyceride levels and normal heart function. Omega-3 sources include krill and linseed.
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calcium
More information about calciumCalcium is an essential mineral known for bone and tooth health. Although calcium does not directly affect the gastrointestinal tract, it still plays an important role in digestive health because calcium contributes to the normal function of digestive enzymes.
How can you integrate these routines into your daily routine?
People are creatures of habit, so new habits are usually slow to implement. It is said that new behaviors only take 66 days to become ingrained. To avoid being overwhelmed and frustrated, you should not implement all new habits at once. You will make it easier for yourself if you tackle the routines gradually. Which of the new habits do you find most difficult? Start with that, because motivation is greatest at the beginning.
And most importantly: Don't let setbacks discourage you and don't fall into the "it doesn't matter now anyway" trap! If it doesn't work the first time, just try again and learn from your mistakes.
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