How to improve digestion quickly at home

In this post, we will discuss how to improve digestion quickly at home. we will give you some tips to keep it healthy. following tips will also help to those who are suffering from any gut issue. 

  It plays important role in living a healthy lifestyle. how much we digest is more important than how much we eat, it depends your stomach health.

  A strong digestive system is responsible for proper nutrient absorption. the food that we consume in our daily life has macro and micro nutrients, which our body needs to function well. after absorbing the nutrient properly, it travels through our blood cell throughout the body.

how our digestive system get weakens

  We make some mistakes in our daily life that weakens our digestion. eating junk food, sedentary lifestyle, not chewing food properly, drinking water with meals are some activities affects badly, which we will discuss in brief.

Symptoms of poor digestive system  

  Here are some symptoms like bloated stomach, gas, heart burn, constipation and food intolerance to identify unhealthy gut. if you are facing any above symptoms, you must fix it with the help of tips we will discuss. it may not harm today but can harm your liver and intestine in future.

12 tips to improve digestion 

1. Vegetables and fruits - 

At least your 1-2 meals should contain steamed or raw vegetables. they are rich in fibers which helps in proper breakdown of food. they are also rich in enzymes, vitamins and minerals. broccoli, cucumber, spinach, carrots etc are good enough in fiber, vitamins and minerals. when we talk about fruits, they are also high in vitamins, minerals and antioxidant. you can have oranges, apple, pomegranate, guava, kiwi etc. in snack (1-2 fruits daily). you can shuffle vegetables and fruits daily to have variety of vitamins and minerals.

2. Eat more Complex carbs -

choosing a complex carbs instead of simple carbs would be better option to keep your gut healthy as they contain fiber and vitamins. they are considered as a good source of carbs and simple carbs as bad source. simple cards are quickly digestible, they can cause stomach issues like constipation and bloating. on the other hand, complex carbs are slowly digestible, they provide sustainable energy for a long time. oats, brown rice, whole wheat, sweet potatoes etc. are sources of complex carbs. click here for more carbohydrate info

3. Sufficient water - 

Water is essential for our overall health. it helps to break down the food so that nutrients can be absorbed properly and also helps to thin and soften the food to prevent against constipation problem. but keep in mind, drinking water with your meals or just after your meals can kill your ingestion process, so avoid this mistake.

4. Probiotics - 

Probiotics are combination of good bacteria helps to keep your gut healthy. our intestine has good and bad bacteria both in which 80% are good and 20% are bad. adding a probiotic in your diet will help you to maintain the ratio of bacteria. curd, kefir, sauerkraut, kimchi, are sources of good bacteria, I think curd is best as it is cheap and available easily.

5. Healthy fats - 

Omega 3 and Omega 6 Omega 9 and unsaturated fats are considered as healthy fats peanut walnut almond cashews fatty fish olive oil are rich in healthy fats they are important to maintain your heart health brain function and hormonal balance as well as help in proper nutrient absorption. studies have found that adding a healthy fat rich foods in your diet will prevent inflammatory bowel disease.

6. Avoid junk foods - 

Junk food are high in calories. when we talk about macro breakdown, they all contain simple carbohydrates and unhealthy fat. this kind of food can kill the good bacteria and increase the bad bacteria as we have discussed all the bad effects of junk food in a previous post. they are zero in fiber, vitamins and minerals. they can disturb your gut health as well as your overall health.

7. Avoid sedentary lifestyle - 

Lifestyle where we have zero relation with exercise or any physical activity. lying on a bed, scrolling social media, video games, TV, watching movies, watching Netflix etc. are examples of living sedentary Lifestyle. always sitting can compress your abdomen which can cause bloating, heartburn, gas and constipation issues. being lazy and inactive all the day can cause improper functioning of internal organs and many more problems. try to do walking, cycling, gym, dance, etc. daily for just 1 hour. 

8. Chew your food - 

It is said that half digestion of food should be completed in mouth. when we chew food, saliva is released from salivary gland. saliva contain digestive juices which break down starch. it also help to smooth and soften food, so that it can pass through our esophagus (food pipe), but most of people don't even chew their food properly which can leads to incomplete breakdown of food in mouth. it is said that, we should chew a morsel 32 times.

9. Avoid drinking water with meals -  

Most of people drink water with meals or just after meals which disturbs the process of food breakdown. after taking a meal, our body temperature slowly rise to break down the food but drinking water can decrease the temperature, which leads to indigestion issues. so keep in mind that, never drink water with meal or just after a meal. you can drink water after 30-40 minutes.

10. Avoid taking shower after meal - 

As we have discussed above that our body temperature slightly rise after taking a meal to break down food. same condition applies, when we take bath or shower just after meal, it decrease the temperature which again disturb the digestion process and cause the problem of indigestion and bloating.

11. Yoga to boost your digestive health -

Yoga is Indian traditional practices for physical and mental improvement. it is originated from ancient India. there is a different stretching movements in Yoga called 'Asana'. there is also an Asana to improve digestion which is called 'vajrasana'. after eating food you should do this Asana for 5 to 10 minutes. Method to perform - bend both legs from the knee and sit on the ankles. both toes and knees should be connected. stay on the top of soles of the feet, back should be straight, keep your hand on knees without bending your elbows, palm should be facing down do it for 5-10 minutes in beginning days, then you can slowly raise the time, after you get habitual

12. Daily 7-8 hours good quality sleep -

We have discussed about impact of quality sleep on our health in a previous post. now, how the quality sleep can help in our digestive system. studies have found that our digestive system work on it peak level during sleep. if we do not sleep well then our digestion process will not work so efficiently.

So, following this easy steps would build a strong digestive system at home. these steps are not so complicated and tough to follow. these steps will definitely help to give you results.

Thanks for reading

12 Ways to boost your Immune system naturally at home

 

Today we will discuss about 12 ways that will help you to boost your Immune system naturally at home. these are 100% natural and proven ways. it all includes customizing your diet, that will give you such results.

  In simple words, immunity is capability of your body to resist the harmful microorganisms and bacteria, it protects you from getting sick. it plays important role in our daily life as we are surrounded by millions of bacteria and microorganisms that can causes fever, cold, typhoid, influenza, flues etc. 

  There are some activities which can reduce our immunity. stress, anxiety, eating junk food, alcohol consumption, smoking, are some activities which affects negatively. 

   So, we'll tell about some do's and don'ts that you should follow to improve it naturally. indirectly, we are aiming a healthy lifestyle which is natural way to improve your body resistance power against bacteria and viruses.

Immunity against Covid-19

  as we all are suffering from this pandemic, corona is kind of viruses which directly attacks on internal organs such lungs, then liver, kidneys etc. we should follow guidelines given by our government and doctors. our immune system plays role in recovering from corona viruses. There is risk of dying from corona for people with low immunity as their body is not capable to fight with this viruses.

  so, we should do all the possible remedies at home. our below discussed ways will help you out. keep in mind immunity is important but its not everything to save us from corona, wearing mask, social distancing, avoid all unnecessary traveling, clean your hands regularly with soap or alcohol based sanitizer are important.

Let's discuss about 12 important ways to boost your immune system naturally at home

1. Vitamin C rich foods - Vitamin C is important vitamin for skin bones, tissue repair and also a great immune booster vitamin. it mostly found in citrus fruits such as lemon, oranges, Indian gooseberry (amla), strawberry. I would recommend to drink lemon juice daily or orange juice. lemon juice would be easy and quick process.
   
   
2. Anti-oxidant rich foods - Anti-oxidants are naturally found in our body. our body produces some antioxidants itself. they help to prevent cell damage caused by free radicals. it is important substance in improving our resistance power. garlic, ginger, cinnamon, black pepper, lemon, turmeric etc. are antioxidant rich foods. adding cinnamon powder or black pepper would be easy and time conserving process.
   
3. Healthy fats rich foods - Healthy fats are much important macro-nutrient in living a healthy life. they are helpful in maintaining our hormones level, brain functioning and healthy heart as well as its helpful in proper functioning of immune system. we should target peanuts, walnuts, almonds, cashews, olive oil, flaxseeds, chia seeds etc. to complete our healthy fats requirement. they are rich in omega-3, omega-6, omega-9 and unsaturated fats. at least 1-2 foods should be in your diet. eat a tbsp of flaxseeds or chia seeds with your meal would be easy and time conserving or use a almonds or cashews in your snacks
   
4. Protein rich foods - Protein contains Essential Amino Acid, Non-essential Amino Acid and Semi-essential Amino Acid, which are responsible for muscle repairing and growth. it also helps in formation of more anti-bodies which will result in improved immune system. milk, eggs, chicken, fish, soya beans, paneer are high in protein. boiled eggs or egg omellete in your breakfast and warm milk before sleep would be good option.
   

   

   Image - Marco Verch Professional Photographer

5. vegetables and fruits - Eating raw green veggies with at least 1-2 meals everyday would be great job. your stomach health should be better if you want a better immune function. if you are facing constipation or any digestion issue veggies will help you to fix that issue as they contains lots of fibers and digestive enzymes. green vegetables also contains high amount of vitamins and minerals. broccoli, cucumber, spinach, carrots, etc are best vegetables to be in your meals, you can steam them before eating. when we talk about fruits, they are also high in vitamins and minerals. orange, apple, pomegranate, guava etc. are best to be your snacks. you can use alternate fruits and vegetables daily to get different vitamins and minerals.
   
   
   
6. Daily exercise - Daily exercise for 1 hour would be smarter way to be in shape as well as improve your immunity power. sweating during workout will flush all toxins and bad bacteria from your body. it will help to improve your heart functioning as your heart rate increases during workout and improve your respiratory system too. overall your internal organ functioning will get better. it will improve blood circulation means nutrients will be supplied properly in each parts of body. you can do skipping, push ups, squats, stretching, dance, zumba, aerobics and other body weight exercises, if you do home workout.
   
   
   
7. Daily 7-8 hour quality sleep - Quality sleep is one of the most important factor for living healthy life. studies have found that people with sufficient sleep have stronger immune system as compared to people with short sleep. quality of sleep helps in hormonal balance. it also helps to improve your heart health as studies have also found that people with short sleep has risk of heart disease. 

   

   Image - google | Eric Minbiole
   

   
   
8. Sufficient liters of water - Hydrated body always functions better over dehydrated body. 3-4 liters of water daily is help for better blood circulation, kidney filtration, flush toxins through urine. staying hydrated will definitely help you out.

   

   Image - google | Marco Verch Professional Photographer

   
   
9. Maintain your stress level - When we are stressed, angry or depressed, our adrenal gland release a hormone called 'cortisol'. it is responsible for most of our health problems, for example - hair fall, muscle loss, fat gain, hormone imbalance, lower your bacteria resisting ability, high blood pressure etc. are symptoms of when your body produces too much of cortisol. balancing it would be great as our body need in little amount to maintain inflammation levels, regulating blood sugar level and metabolism.

   

    Image - google | Firesam

   
   
10. Limit your sugar intake - Sugar is part of our daily routine. coffee, tea, sweets, candies, cold and cakes are sugary foods increase your blood sugar level significantly, which kills the good bacteria in your intestine which is not good for your immune health. sometimes you can use honey and jaggery instead of sugar.
    
    
    
11. Avoid alcohol consumption - Avoiding alcohol consumption would be great step to  boost your immunity. as we all know that, drinking alcohol can harm our body. so can you think that alcohol will improve our immunity, 100% No! alcohol will damage our internal organs as well as dehydration, droop vitamin C levels, increase sugar level, anxiety, depression, stress are causes of alcohol consumption.
    
    
    
12. Avoid junk foods - Junk foods are high caloric foods contains high amount of simple carbohydrate and saturated fats. in previous article, we have discussed about health problems with junk foods. so how it affects? as we have discussed, junk foods increase our blood sugar level, kills good bacteria and promotes bad bacteria in intestine. so, avoid junk foods for better health.   
    
    
    

These are our 12 ways which will help you to boost you immune power naturally at home, these all ways are not much complicated or tough to follow. following these steps will definitely help you.

Thanks for reading