Each year, 20 million Canadians suffer from digestive disorders. And after 40 years, gastrointestinal problems may increase as your digestive system changes as you age.
Everything comes from the intestinal flora
In our gut is a true “intestinal ecosystem.” The flora that inhabits consists of 100,000 billion bacteria of 400 different species. Sometimes some usually in small numbers proliferate, and this local imbalance often leads to painful reactions during digestion.
What can disturb our digestion?
Like any ecosystem, the balance is fragile. And intestinal flora is very sensitive to food because its bacteria are responsible for processing food. When we do not consume enough fruits and vegetables rich fiber, good bacteria – Bifidobacterium – which feeds on tend to weaken. Moreover, all that acidifies the plant may disrupt the balance again in favor of bacteria usually outnumbered (such as E-coli and clostridia). But failing hygiene, stress, or taking drugs, particularly antibiotics, can also upset this fragile system that is our digestive system.
How better could we digest?
Bloating, intestinal spasms, transit, etc. are signs of disturbed digestion that affect our well being. Now we are 20 million in Canada suffer from digestive disorders. At issue: the disruption of the intestinal flora. Update on its fundamental role and our tips to restore balance.
Adopt good feeding rules for proper digestion
We must first rely on a sufficient dose of dietary fiber, which feed the good bacteria. But this should be done gradually if the intestine will react to this excessive intake. Then comes cooked vegetables, if eaten little. Start with one serving lunch and dinner then two. There is also small to whole foods: bread, pasta, etc. Optionally integrate dry vegetables per week (beans, lentils, etc.), and seeds (walnuts, almonds, pine nuts, etc.).
In salads, one associates an equivalent amount of raw and cooked vegetables (corn salad and beet-root, etc.), and a little starch (rice, potatoes, etc.). Accompany all this by drinking a lot of water (at least 1.5 liters) to promote transit.
Things that could affect your digestion!
1. A change in diet
Do you remember when you could eat what you wanted without fear of bloating, heartburn, or diarrhea? Unfortunately, the foods that you consume in 20 years could cause you more trouble 40 years. As we age, foods that contain spices, lactose, or sugar surplus may be more difficult to digest. Keep a food diary and be aware of foods or meals that trigger uncomfortable symptoms, so you can avoid digestive disorders.
2. Lack of exercise
It is quite common for people to be so busy taking care of everyone that they have little time to devote to an exercise program. Lack of exercise can cause constipation. A little exercise every day – a session before breakfast, yoga after lunch, taking the stairs at work, or a walk after dinner – can help ensure that your digestive system is working properly and prevent constipation.
3. Drug interactions
Conditions such as diabetes, hypertension, and arthritis can appear in the quarantine, prompting your doctor to prescribe drugs to treat these diseases. Some drugs can be hard on the stomach, causing excessive hunger, indigestion, constipation, or nausea, while others can negatively interact with vitamins or additional medications you may be taking.
To reduce the risk of gastrointestinal drug-induced disorders when you are prescribed a new medicine, ask your doctor, and pharmacist. When you share all the remedies you are taking – vitamins, herbal supplements, drugs – you give healthcare professionals a clear picture of your situation. With a comprehensive list, they will be able to help you avoid drug interactions and reduce the risk of digestive problems.
Plants that help to better digest
Lemon balm, fennel, artichoke, anise: discover the plants that will become the best allies of your digestion during year-end festivities.
1. Fennel digesting heavy meals
In the days following the feast of year-end, the joy often leaves room for hangovers: heartburn, spasms, nausea, headaches, flatulence, bloating, etc. In short, all the little digestive problems that we recall that the orgies of sugars, fats, and alcohol are never without consequences. Fortunately, oh how plants cherished by our grandmothers, are always there to bring us comfort and reassurance. It is also necessary to know which to choose to depend on “where it hurts”. Seeds and Dried fennel fruits are traditionally used to stimulate digestion and treat small digestive disorders. Therefore, a fennel infusion may be particularly useful after a too fatty meal.
2. Star anise for bloating
Bloating or flatulence comes from the fermentation of rotting food in the body. Star anise, star anise also called, is known for its anti-inflammatory and antispasmodic properties. It is therefore particularly suitable for people who suffer from persistent bloating, flatulence, and colitis due to its digestive properties and stimulating bile secretion.
3. The artichoke to stimulate the liver
Known to aid digestion and help relieve hangovers, the artichoke is a true ally during the holidays because it stimulates the liver to better digest fat. Nothing like a “good” artichoke infusion (we will not lie to you, taste side was known better!) To assist in the production of bile and restore appetite while rehydrating your body. Not to wince while drinking this infusion, mix artichoke with licorice and anise.