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Health

Tips for Better Digestive Health

The meals you eat are broken down by your digestive system into the nutrients your body need. If you ignore your gut health, your body may have difficulty absorbing those vital nutrients.

Your digestive health is directly influenced by the things you eat and the way you live. Taking actions to improve your digestive health can improve your overall health and well-being by allowing your digestive system to perform more efficiently.

Don’t know where to begin? To keep things going smoothly, try adding these strategies into your regular routine:

1. Eat a high-fibre diet.

Consuming a high-fibre diet rich in whole grains, vegetables, fruits, and legumes can enhance your digestive health, according to Maria Adams, MS, MPH, RDN, owner of Halsey Nutrition and adjunct professor of nutrition at Endicott College in Beverly, Massachusetts. “A high-fiber diet keeps food flowing through your digestive tract, making you less likely to become constipated,” Adams explains, adding that it can also help you avoid or treat digestive problems like diverticulitis, haemorrhoids, and irritable bowel syndrome (IBS). It can also assist you in achieving or maintaining a healthy weight.

2. Get both insoluble and soluble fiber.

Both types of fibre are important to consume since they aid your digestive system in various ways. “Insoluble fibre, often known as roughage,” explains Adams, “cannot be digested by the body and helps add bulk to the stools.” “Soluble fibre absorbs water and can help prevent too watery stools.” Wheat bran, vegetables, and whole grains are good sources of insoluble fibre; oat bran, nuts, seeds, and legumes are good sources of soluble fibre.

3. Limit foods that are high in fat.

“Fatty foods, in general, slow down the digestive process, making you more prone to constipation,” Adams explains. Adams advocates matching fatty foods with high-fiber foods to help things move through more easily, because it’s vital to get some healthy fat in your diet.

4. Choose lean meats.

Protein is an important component of a balanced diet, yet fatty cuts of meat can cause stomach distress. Choose lean cuts of meat, such as pork loin and skinless poultry, and limit portion sizes, instead filling your plate with fiber-rich whole grains, fruits, and vegetables.

5. Eat on schedule.

According to Adams, eating your meals and nutritious snacks on a regular basis might assist your digestive system stay in good form. Breakfast, lunch, supper, and snacks should all be eaten at the same time each day.

6. Stay hydrated.

According to Adams, drinking sufficient of water is beneficial to your gut health. Fiber draws water into the colon, resulting in softer, bulkier stools that are easier to pass through.

7. Skip the bad habits: smoking, excessive caffeine, and alcohol. 

Liquor, cigarettes, and too much coffee or other caffeinated beverages can wreak havoc on your digestive system, causing issues such as stomach ulcers and discomfort.

8. Exercise regularly.

“Regular activity keeps foods moving through your digestive system, which helps to prevent constipation,” Adams explains. Maintaining an active lifestyle can also help you maintain a healthy weight, which is beneficial to your digestive system. Make it a point to include regular physical activity in your weekly routine.

9. Manage stress.

According to Adams, too much stress or anxiety might cause your digestive system to go into overdrive. Find enjoyable stress-relieving activities and engage in them on a regular basis.

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Health

Effective Health and Fitness Tips

There is no magic fruit that will help you meet your five-a-day goal, and no single activity that will give you a shredded physique in minutes. Getting and staying in shape requires time and work. However, if you follow these suggestions, you’ll be able to reap the benefits (which are numerous) with less effort.

1. Prepare to Succeed

Using your weekends wisely is the fastest way to a healthier diet. Make huge batches of healthy dishes that you can portion up to cover at least a couple of midweek lunches and dinners, avoiding the dietary risks of takeaways and eating out.

2. Vary Your Exercises

Variety is the spice of life (cliche alert! ), and many sports and hobbies complement one another in ways you won’t realise unless you try them. Strength training for your legs and core, for example, will help you run faster, but those addicted to dumbbells will find Pilates works muscles they didn’t realise they had.

3. Change the tracker’s targets

If you get a fitness tracker, don’t expect to achieve greatness by simply following the pre-set goals. Adjust your step, active minute, and calorie goals on a regular basis to maintain your progress, or make them more realistic if you never seem to get close to them and have begun to disregard them. You’ll quickly discard your fitness technology if you don’t engage with it.

4. Include brief bursts of activity

It’s the age-old easy workout fix: take the stairs rather than the escalator, or get off the bus a stop early and walk. Any action is beneficial and will motivate you to do more. If you really want to boost the ante, try sprinting up the stairs each time you take them (safely, of course) – a recent research indicated that short bursts of high-intensity stair-climbing can improve your cardiorespiratory fitness significantly.

5. Pay Attention to Your Visceral Fat

On the outside (at least your arms and legs), you can be slim, but on the inside, you can be overweight. The type of fat that builds up around your organs and causes a pot belly is known as visceral fat. Heart disease, cancer, and type 2 diabetes are all linked to it. To see if you’re at risk, look at your waist-to-height ratio (WtHR). Take a piece of string and measure your height, then cut it in half. If it doesn’t fit around your waist, start exercising; visceral fat is the first to disappear when you begin to exercise.

6. Make the Most of Your Downtime

It’s tempting to exercise every day when you’re on a fitness kick since your motivation is high. This is a foolish strategy that will quickly deplete your enthusiasm because you’ll be exhausted and won’t see the enormous changes you expect from your Herculean efforts. Why? Your muscles aren’t getting the rest and growth they require.