Intensive approach to improve digestion and healthy living

Intensive approach to improve digestion and healthy living

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1. Deep chewing:** The process of digestion begins with proper chewing of food. Chewing each bite a minimum of 20-30 times starts the mechanical and chemical breakdown of food. This process activates the amylase enzymes present in saliva, which convert the starch in food into simple sugars. This not only reduces indigestion and gastric problems but also increases the absorption of nutrients.

2. Importance of fiber in diet:** Fiber is essential for regulating intestinal movement and healthy digestion. Soluble fiber such as oatmeal and insoluble fiber such as whole grains facilitate digestion. Additionally, fresh fruits and green leafy vegetables such as spinach and broccoli provide a favorable environment for the growth of "good bacteria" in the intestines.

3. Effect of hydration:** Adequate water intake plays an important role in smooth digestion. Drinking 2-3 liters of water daily improves the activity of digestive enzymes and makes bowel movement easier. Warm water helps in internal cleansing, while drinking cold water immediately after meals should be avoided as it may inhibit enzymatic activities.

4. Importance of timed meals:** Eating meals at regular times is in sync with the body's biological clock (circadian rhythm). Eating breakfast, lunch and dinner at fixed times improves the activity of digestive enzymes. In particular, dinner should be light and at least three hours before bedtime so that the digestive system gets enough time.

5. Effect of oily and spicy foods:** Fried and highly spicy foods can irritate the stomach walls, leading to problems like gastric ulcers and acid reflux. In contrast, consuming boiled or grilled foods eases the digestive process and does not put unnecessary strain on the stomach.

6. Portion control: Eating 4-5 times a day by dividing the food into smaller portions reduces the load on the digestive system. This helps in maintaining a stable blood sugar level and also prevents excessive hunger.

7. **Stress management and digestion:** High levels of stress can impair intestinal motility and activation of digestive enzymes. Stress management practices such as regular meditation, pranayama, and yoga are helpful in relaxing the digestive system and restoring mind-body balance.

8. **Effect of physical activity:** At least 30 minutes of physical activity daily, such as brisk walking, yoga, or cycling, keeps the digestive system active. A light walk after meals not only aids digestion but also prevents problems like gas and indigestion.

9. **Probiotics and gut health:** Probiotic-rich foods such as yogurt, kimchi, and sauerkraut balance the intestinal microbiome. These "good bacteria" not only improve gut function but also strengthen the immune system. It is beneficial to include them in the daily diet.

10. **Proper behavior after eating:** Avoid lying down immediately after a meal, as it can encourage the reverse flow of gastric juices, leading to acid reflux. Standing or walking slowly for at least 30 minutes after eating is better for the digestive system.

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Adopting these scientific approaches not only improves the efficiency of the digestive system, but also promotes overall health and well-being. The health of the digestive system has a direct impact on mental clarity, energy levels and quality of life. Incorporate these measures into your routine and experience a balanced, healthy life.