5 Ways to Improve Your Digestion

According to the American Nutrition Association, 70,000,000 people suffer from some kind of digestive issue. While there can be various reasons for this staggering number, many people believe that eating food too fast, not chewing the food properly, or having a heavy meal just before exercising are common causes.

It is no denying that in this fast-paced life, we barely get the chance to sit down and eat peacefully. But our eating habits are not the only reason for these digestive issues. In this article, we will have a look at some of the best ways to improve digestion. Dealing with digestive issues may seem simple. Apart from minor inconvenience, this condition doesn’t seem serious. However, if left untreated, these seemingly non-serious issues can be quite dangerous for your life.

Best Ways to Improve Your Digestion

To live a healthier life, it is important that you always take preventive measures and bring appropriate changes in your lifestyle to prevent serious digestive issues.

1. Stay Hydrated

Insufficient water intake is lethal for your body. It is one of the most common causes of constipation that can lead to serious medical conditions. Even though experts recommend drinking around 2 liters of water daily, you may have to drink more than that if you are living in a warm region or follow a vigorous exercise regimen. Besides water, you can also drink non-caffeinated beverages to meet your fluid intake. Fruit and vegetables that are high in water, such as celery, melons, peaches, zucchini, grapefruit, and cucumber, should also be part of your diet.

2. Take Healthy Fats

The negative connotations attached to the word ‘fats’ make it impossible for people to see the benefits of ‘good fats.’ To ensure proper digestion, you need to have a sufficient intake of healthy fats as they play a vital role in nutrient absorption.

3. Manage Your Stress  

Stress has long been associated with various health problems including diarrhea, stomach ulcers, and constipation. Since your gut and brain are connected to each other, the effect on the brain – induced by stress – will also have an impact on your digestion. Using stress management techniques, including meditation, yoga, and deep belly breathing, is a good way for improving your digestion.

4. Eat Real Food

The food we eat is not a fragment of our imagination, agreed. But, it is not technically real. Processed foods, laced with artificial flavors, etc., are the common cause for the outbreak of so many digestive issues. For your health, it is important for you to eat real food that doesn’t have any preservatives, etc.

Summary

Taking good care of yourself, eating a balanced meal, and living a healthy lifestyle are some of the first steps that you must take if you are serious about your health. It says ‘health is wealth,’ and before anything else, it is important that you take care of your health.

5 Symptoms of B12 Deficiency

Lately, you have been feeling undefinable weakness and fatigue. There hasn’t been any change in your routine and you’re not straining your body with additional work. You might be experiencing this condition because of a possible vitamin B12 deficiency.

As an important water-soluble vitamin, B12 is responsible for the production of red blood cells and the proper functioning of your nervous system. Even though this deficiency is common among the elderly, people of any age can suffer from it.

Who Are at Risk of Vitamin B12 Deficiency?

As mentioned above, this deficiency is not limited to the elderly. Here is the list of the people who might be at risk of this deficiency.

  1. People who’ve got the part of the bowel that absorbs B12 removed
  2. People who’ve been taking antacid drugs for heartburn for too long
  3. People on drugs for diabetes
  4. People who follow a strict vegan diet
  5. The elderly
  6. People who’ve had a weight-loss surgery

Signs of a Vitamin B12 Deficiency

The following are some of the most common signs of a B12 deficiency. If you or any person you know is showing these signs, it is best to talk to a doctor.

1. Jaundiced or Pale Skin

People who suffer from a B12 deficiency normally have pale skin. Since B12 is responsible for the production of the DNA that produces red blood cells, its deficiency leads to the incomplete building of the cells. These undivided cells are too large to pass into the circulation out of the bone marrow. As a result, you don’t have an adequate number of red blood cells in your body. When these cells cannot pass into your circulation, they eventually break down into a slightly red or brown-colored substance called bilirubin. It is produced in the liver, and it gives your eyes and skin a pale look.

2. Changes in Mobility

If the deficiency is not treated for long, it will end up causing changes to the way you move and walk. Since it affects your coordination and balance, you are prone to falling. In individuals over 60, this symptom can be easily observed. Early detection of the problem can help prevent the deficiency and improve mobility.

3. Disturbed Vision

Blurred vision is also a common symptom of B12 deficiency. This is because if the condition remains untreated, it can cause some damage to the optic nerve that leads to the eye.

4. Weakness and Fatigue

Since your body doesn’t have enough blood cells to transport oxygen to your body, you may feel tired and weak all the time.

5. Mood Changes

In some people, a B12 deficiency may result in mood and brain disorders like dementia and depression. Even though the prescribed use of supplements can alleviate the condition, it is also important to get your condition – depression or dementia – separately treated.

Summary

A healthy and balanced diet is the perfect way to prevent this deficiency and lead a healthier life.