Did you know that over 70 million Americans suffer from digestive issues such as irregularity? According to a recent national study, one of the more common digestive issues–irregularity–affects about 26 million Americans. Irregularity can impact a person’s overall well-being and have a negative effect on his or her quality of life.
Symptoms of irregularity include bloating and heaviness, as well as pain and trouble going to the bathroom. These symptoms can become particularly problematic and inconvenient.
There are a number of ways to help deal with irregularity, including drinking water, exercising and eating high-fiber foods. Follow these tips to help deal with irregularity:
Get Your Fiber
A high-fiber diet assists the food entering your digestive tract to move continuously. An unhampered path can reduce the risk of constipation. Similarly, a high-fiber diet may treat and prevent different digestive problems like hemorrhoids, diverticulosis, and irritable bowel syndrome (IBS). A high-fiber diet consists of legumes, whole grains, nuts, seeds, fruits, and vegetables.
Eat Vegetables and Fruits Daily
Fruits and vegetables are rich in fiber and other nutrients that can improve your digestive and overall health. Some people dislike the taste of bland vegetables or fruits. To make your meal more exciting, you may opt to get creative with your plate. For a rainbow view, you may arrange your food by color. You can also try eating a fruit bowl or try recipes that use various spices to make your veggies tastier. 5 to 7 servings a day is ideal.
Avoid Red Meat and Processed Meat
Studies show that high amounts of processed meat and red meat may be harmful to the digestive system. These products contain increased levels of chemicals and additives, which may damage the body. Unless you have certain food requirements, the general recommendation is to stick to a maximum of three servings per week. Instead of treating it as part of the main course, use processed or red meat in side dishes instead.
Include Probiotics in Your Diet
Probiotics are the same type of yeasts and bacteria naturally found in the digestive tract. They are responsible for combating the side effects of stress, antibiotics, and poor diet. They can also help break down lactose, treat IBS, strengthen the immune system, and enhance nutrient absorption. The best sources of probiotics are kefir and low-fat yogurt.
Doctors say exercising just three times a week can help people’s digestive health. If you can’t make it to the gym, try to at least add more movement into your day. Take a quick walk at lunchtime and choose the stairs instead of the elevator. Every little bit helps.
Another primary cause of constipation is low fluid intake. Medical professionals recommend drinking 1.5 to 2 liters of water per day. However, you may need to add another liter to this standard amount if you live in an area with warm weather or if you exercise. In addition to improving your digestive health, water also lubricates your joints, regulates body temperature, and flushes toxins from the body.
Dehydration can sometimes worsen or even cause irregularity. Doctors recommend people drink at least eight glasses of water a day. Try keeping a water bottle at your desk at work or carry one with you at home. Doing so can help you remember to drink throughout the day.