10 EASY WAYS TO SUPPORT YOUR DIGESTIVE AND IMMUNE HEALTH.
Your digestive system, or gut, is a complex system of organs that does much more than just turn the food you eat into the energy your body needs to perform at its best. Your digestive system also plays a role in a variety of bodily functions beyond digestion, including immune system support. So even if you don’t suffer from occasional digestive problems like constipation or diarrhea, maintaining a healthy digestive system can be an important factor to a healthy you.
1.
Eat Outside the Box
Some Americans may not be getting the recommended daily fiber intake. So the next time you reach for processed food from a box or bag, reach for whole, unprocessed and fiber-rich foods like fruits, vegetables, beans, nuts, seeds and whole grains instead.
2.
Say Hello to More H2O
Getting enough water is important for a healthy lifestyle, especially if you’re increasing your fiber intake. That’s because water is attracted to fiber and helps it pass through the digestive tract more easily. Most people need about eight, eight-ounce glasses of water each day. To help increase your intake, keep a water bottle with you at work and in the car. Don’t like the taste? Add a little flavor to your water with a slice of lemon or splash of orange juice.
3.
Get Moving
We all know that regular exercise is important to maintain a healthy weight. But moving your body through regular exercise has another health benefit: It may help your body move things through the digestive system to eliminate waste. Double bonus: Daily exercise helps reduce stress, which can aggravate digestive problems.
4.
Eat Small. Chew Big.
Eating too much at once can overload your digestive system. Instead, eat smaller meals more frequently throughout the day. And don’t forget to chew your food slowly and thoroughly! As you chew, your teeth and salivary glands work together to break down the food you eat and get it ready to move through the digestive system.
5.
Add Probiotics
Probiotics are living microorganisms like the good bacteria that live naturally in your digestive tract. Those good bacteria help to support digestive health. You can help replenish your body’s good bacteria and support digestive and immune health by taking a daily probiotic supplement like TruBiotics™.*
6.
Kick the Habit
Smoking is the leading cause of cancer and damages nearly every organ of the body. But if you needed another reason to give cigarettes the heave-ho, here’s one that’ll literally give you indigestion: Smoking can harm all parts of the digestive system and may contribute to heartburn and peptic ulcers. Everyone responds differently to various quitting methods, so talk to your doctor about the one that’s right for you.
7.
Fill Up on Fish
Fish high in omega-3 fatty acids like salmon, tuna, mackerel and herring may increase your body’s “good” cholesterol. And, according to the World Gastroenterological Organization, eating oily fish three to five times per week may help support digestive health, too.
8.
Think Twice About Another Drink
Excessive alcohol can inflame the stomach lining, interfere with nutrient absorption and cause digestive health problems. Regular heavy drinking can also damage your pancreas, which is a large gland located behind the stomach that secretes digestive enzymes into the small intestine to help your body digest fats, carbohydrates and proteins.
9.
Reduce Fatty Foods
Eating too much fat may contribute to heart disease and weight gain. But there’s another reason to cut back on high-fat foods: Fat slows digestion and gives food more time to ferment, which can cause intestinal gas. The USDA’s dietary reference intake for fat in adults is 20-35% of total calories. That means if you consume 2,000 calories a day, you should only eat around 56 to 77 grams or less of fat per day.
10.
Zap Stress
Researchers at the Ohio State University College of Medicine observed medical students over the course of 10 years and found that their immunity went down each year due to stress during the three-day exam period. So the next time you’re feeling stressed, try any activity that calms your nerves—whether that’s yoga, meditation or even a game of basketball with friends.
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
