World Digestive Health Day 2023: 9 Tips To Improve Digestion

World Digestive Health Day (WDHD) is an annual awareness campaign designed and organised by the World Gastroenterology Organisation (WGO) as a reminder to maintain good gut health. It is observed on May 29th each year and aims to raise global awareness about digestive health issues and promote education and prevention strategies. 

Tips To Improve Digestion

Overall, World Digestive Health Day plays a significant role in promoting global digestive health and raising awareness about the importance of maintaining a healthy digestive system for overall well-being. Here are some tips to improve digestion and promote overall digestive health:

1. Eat a balanced diet

First things first, include a variety of seasonal fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Aim for a diet that is rich in fibre, as it helps regulate bowel movements and promotes a healthy digestive system.

2. Stay hydrated

Drinking an adequate amount of water throughout the day is one of the best ways to keep digestive problems at bay. Sufficient hydration helps soften stool and supports smooth digestion.

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3. Chew your food thoroughly

Take the time to chew your food properly before swallowing. Chewing helps in breaking down the food into smaller particles,which makes it easier for the digestive system to process and absorb nutrients thereby helping indigestion.

4. Practice portion control

Instead of overeating, opt for smaller, and more frequent meals. This helps prevent excessive strain on your digestive system and can alleviate issues such as bloating and indigestion.

5. Limit processed foods and added sugars

Highly processed foods, sugary snacks, and beverages can disrupt digestion. Opt for whole, unprocessed foods whenever possible and minimise your intake of sugary items.

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6. Manage stress levels

Stress can impact digestion by causing symptoms like bloating, cramping, and altered bowel movements. Engage in stress-reducing activities including exercise, meditation, deep breathing or hobbies that help you relax.

7. Get regular exercise

Regular physical activity can help stimulate digestion and promote bowel regularity. According to a recent study by CDC, aim for at least 150 minutes of moderate exercise per week.

8. Avoid eating late at night

Give yourself a few hours to digest your last meal before going to bed. Eating too close to bedtime can disrupt sleep and lead to indigestion or acid reflux.

9. Listen to your body

Pay attention to how your body reacts to different foods and eating habits. If you notice specific triggers or symptoms, such as bloating or heartburn, try to identify and avoid them.

Remember, if you have persistent digestive issues or concerns, it's important to consult with a healthcare professional for personalised advice and guidance.