hydration

Wellness

Eat your Way to Better Digestion


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When it comes to digestion, there are so many factors at play. Good digestion is not just about the kind of foods you eat, but when and how you eat, too. These tips and tricks can help you on the path to better digestion and help reduce that post-meal bloating.

Chew, Chew, Chew!

It seems simple, but most people do not chew nearly enough before swallowing. Getting your food into smaller particles before it hits your stomach is essential, but often overlooked. Breaking down your food is the first phase of digestion, if you skip this step it means your stomach needs to work twice as hard. When your food hits your stomach, the presence of saliva also triggers the stomach to produce acid and its own digestive enzymes. The more you chew, the more saliva will be present – therefore reducing gas and bloating.

Change your Eating Habits

Do you have the tendency to eat food at your desk or on the run? This can have a big impact on your digestion. Your brain and digestive system are interconnected, so feeling stressed over a deadline or eating your breakfast in morning traffic is going to add to any digestive upsets. Eating in a relaxed environment, free from distraction, will allow you to be more present with the process. This will help you eat more slowly and mindfully. It also means your body will have a chance to prepare for the food that’s on its way.

Consume Natural Foods

Use a whole food diet over one made up of processed foods. Whole foods contain a higher percentage of fiber, which helps your food digest properly. Plus, eating nutrient dense and nourishing foods will give your digestive tract the support it needs. Process foods may contain toxins that can increase the risk of constipation and/or diarrhea, as well as other unfavorable digestive symptoms. Also consider holistic approach to nutrition which has proven to help with digestion.

Staying Hydrated

Water plays a major role in digesting solid food, as well as nutrient absorption. Dehydration can lead to backing up in your gut causing bloating. It is  really important to consider your timing when drinking water. Try to avoid liquids half an hour before and after meals. You don’t want to dilute stomach acids that work to break down food, otherwise your digestion will suffer.

Wellness

Importance of Water Intake


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Proper hydration will help one to feel more comfortable exercising and will enable more benefits from exercise and nutrition.

Why is it so important to drink water?  Why do we need to increase water intake with exercise?  Water makes up much of your body weight and is involved in many of the bodily functions.  In general, it helps your brain to function, regulating body tempwaterglasserature and flushes out waste from your body.

Water helps to create saliva and contains small amounts of electrolytes, mucus and enzymes.  This enables proper breakdown, and the dissolving of vitamins and minerals, and the delivery of these components throughout the body, proper digestion, and then enables waste elimination.

Water regulates your body temperature.  During physical activity, especially when you are in higher temperatures or are sweating more you need to increase your fluid intake.

Water protects your tissues, spinal cord and joints by lubrication and cushioning. Certain conditions can be very much affected by water intake such as constipation, exercise-induced asthma, urinary tract infections, and hypertension.

Being adequately hydrated allows optimal performance, with a positive affect on strength, power and endurance.   The optimal performance is also applicable to cognitive function, not having enough water can have a negative impact on focus, alertness and short-term memory.  Dehydration can result in fatigue, confusion and anxiety.

Water improves blood oxygen circulation.  Water carries nutrients and oxygen throughout the body, improving blood oxygen circulation.  Overall this can be a boost to your metabolism, which can have a positive impact on energy level.   Many people just drink water when they feel thirsty, studies show that thirst is a symptom of 1 – 2% dehydration.  * As a baseline the standard guideline for daily water intake is 8 glasses – there are many variances– for age, body size, climate, activity level and the amount of water one gets from their dietary choices.

https://www.dietitians.ca/Your-Health/Nutrition-Month/Nutrition-Month.aspxhttps://www.news-medical.net/news/20120218/Even-mild-dehydration-affects-mood-energy-level-and-ability-to-think-clearly.aspx