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Digestion is more that just what happens after eating. Your habits, lifestyle, stress and even how you chew food influence digestion. Some little changes can really make a difference and help you improve digestion and wellness.

EAT SLOWLY

Eating quickly is one of the most common errors. When chewing is not complete or enough, the stomach must work more and heaviness, bloating and digestive discomfort appear.

  • Chew every bite between 15 and 20 times.
  • Put the cutlery on the table between bites.
  • Avoid eating in front of the phone or computer.
  • Eating slowly also helps you recognising the feeling of satiety before.

AVOID LYING DOWN RIGHT AFTER EATING

After eating, the digestive system needs some time to work properly. Laying down immediately may make reflux and acidity to appear.

  • Wait at least 1 hour before laying down.
  • If you need rest, do it while sitting down or with your back slightly elevated.
  • A walk can help activating digestion.

HYDRATE DURING THE DAY

Water is fundamental for a good functioning of the digestive system and contributes to a correct bowel transit.

  • Drink water regularly during the day.
  • Do not wait until feeling thirsty to hydrate.
  • Prioritise water against other sugary or carbonated drinks.

IDENTIFY WHAT FOODS CAUSE YOU DIGESTIVE DISCONFORT

Every person digests food in a different way. What is good for some, may cause discomfort in others.

  • Observe how you feel after meals.
  • Gradually, introduce some changes in your diet.
  • Create a small registry of those foods that cause you bloating, acidity, heaviness, etc.

TRY EATING EVERYDAY AT THE SAME TIME

The digestive system works better when there is a routine. Having meats at random hours every day can alter the digestive rhythm.

  • Keep similar times for the main meals.
  • Avoid long periods of fasting followed by heavy meals.
  • Prioritise lighter meals.

MOVE EVERYDAY!

Physical activity favours the bowel’s natural movement and helps preventing the feeling of heaviness. There is no need of intense exercise:

  • Walk daily
  • Use the stairs
  • Do some light stretches after work

Occasional digestive problems are usual, but are also a sing that your body sends to ask for balance. Adopting healthy habits and paying attention to improve your well-being naturally.

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