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How to Take Care of Your Digestive Health

  • June 1, 2019
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stomach trouble travelUsually, we don’t pay much attention to our intestinal health until we experience some discomfort that requires a visit to the doctor or a prescription. Since we often focus only on weight and fat loss, we overlook other key factors that are important for our well-being. Several studies have shown that one-third of the world’s population suffers from digestive disorders, such as abdominal distension, constipation or diarrhea.

What you need to know about intestinal flora

The microbial ecosystem of the intestine contains native species that permanently colonize the gastrointestinal tract, along with a variable series of living microorganisms that temporarily travel through the digestive tract.

Native bacteria are birth-acquired (through the birth canal) and during the first year of life (breastfeeding), while temporary bacteria are continuously ingested through food and drinks, to mention a few.

The intestinal microbiota, also known as ‘intestinal flora’, are the community of living microorganisms in a particular ecosystem made up of all these bacteria and about 100 billion microorganisms – that is more than 10 times the number of cells found throughout the body.

The intestinal microbiota and its primary functions

•       Helps with nutrition and metabolism of nutrients: some of the biochemical activities of the intestinal microbiota include energy recovery, vitamin production and the absorption of iron and calcium in the colon

•       Protection: it helps prevent the invasion of infectious agents or the overgrowth of potentially pathogenic species

In 2001, the World Health Organization (WHO) defined probiotics as “live microorganisms which, when used in the correct amount, are beneficial to the health of the consumer.”

However, the microorganisms that inhabit our body are not the only ways to take good care of our intestinal health.

Ways to improve digestive health

1.      Eat fiber: fiber helps digestion by adding volume and consistency to the food we eat until it breaks down and leaves the body through a bowel movement. You should consume at least 30 to 40 g of fiber a day.

2.      Drink plenty of fluids: as mentioned above, fiber helps digestion, but this can’t be done without the help of fluids. It is important to drink the recommended eight glasses of water per day. Tea is a good option as well.

3.      Avoid processed foods: reduce your consumption of convenience foods, such as frozen dinners, chips, cookies, candy, etc. They often contain large amounts of saturated fats, salt and preservatives.

4.      Never eat in a rush: remember that digestion starts in the mouth, with correct chewing. Relax, take your time to eat slowly and enjoy each bite.

5.      Get enough exercise: we recommend exercising at least 30 minutes each day. Exercise improves digestion and can boost metabolism.

Source: https://www.publimetro.com.mx/mx/plus/2019/04/07/tips-cuidar-salud-intestinal.html

By Alberto Molás, M.D. and Member of Herbalife Nutrition Advisory Board

About the Author
Mario Alberto Molás Ramírez is a member of The Herbalife Nutrition Advisory Board (NAB). Alberto Molás has worked as Head of Sports Nutrition at the Mexican soccer team, Club Atlas, F.C.; Head for Weight Control of active military in the Regional Military Hospital of Guadalajara; and doctor at the Health Secretariat of Jalisco. He has taught courses about “The Importance of Nutritional Supplements During Pregnancy”, “Myths and Realities Of Nutritional Supplements”, and “Healthy Diet And Sports Activity”, among others.

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Carolyn Scott-Hamilton

The Healthy Voyager, aka Carolyn Scott-Hamilton, is the creator and host of The Healthy Voyager web series, site, and overall brand. An award winning healthy, special diet and green living and travel expert, holistic nutritionist, plant based vegan chef, best-selling cookbook author, media spokesperson, sought after speaker, consultant and television personality, Carolyn Scott-Hamilton is a respected figure in the world of healthy lifestyle and travel as well as special diet cooking and nutrition. The Healthy Voyager aims to help people live well, one veggie at a time!

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Meet The Healthy Voyager
Carolyn Scott, The Healthy VoyagerHi! I'm Carolyn Scott-Hamilton. I'm a Latina holistic nutritionist, vegan chef, cookbook author, speaker, show host, consultant and healthy travel and lifestyle expert. From video web series and travel articles, to product reviews and healthy, vegan and gluten free recipes, you'll find lots of info for a happier, healthier and greener lifestyle! After all, Life is a voyage, live it well!
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