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Easy Ways to Live Well: Steph McGovern discusses bloating
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Bloating, which can cause significant discomfort, is often triggered by excess gas production or disturbance in the movement of the muscles in the digestive tract. However, calanka somalia sawiro modifying some simple eating habits could help avoid friction during the digestion process, and stave off signs of bloating altogether.
Studies have shown that the digestion process starts from the moment food enters the mouth.
The chewing process sends signals to the gastrointestinal system that food is on its way. This triggers hydrochloric acid production which helps food move through the digestive tract.
Furthermore, the chewing process can help relax the stomach by releasing saliva which allows food to be passed more easily into the intestines.
One common piece of advice is to chew your food an estimated 32 times before swallowing, so it loses its texture.
READ MORE: Stomach bloating warning: The serious underlying cause you may not know about
The brain and gut are strongly connected through the vagus nerve.
In fact, there are more neutrons residing in the gut than in the spinal cord, according to research published in Neurosience.
Stress can have different effects on the digestive system depending on how long is occurs for.
Short bursts of acute stress can cause loss of appetite, or slowing of the digestion.
Long-term stress, on the other hand, can trigger gastrointestinal issues, like constipation, diarrhoea, indigestion and or an upset stomach.
Reducing stress by seeking support and making lifestyle changes could help improve digestion.
Eating at the right time
Picking the right time to eat can help your digestive system reach its full potential – and reduce issues such as bloating.
For most people, the circadian rhythm – the physical, mental and behavioural changes that follow a 24-hour cycle – are set to be actively metabolising nutrients throughout the day, and resting during the night.
This explains why eating later in the day or just before bed can cause discomfort or interrupted sleep.
Furthermore, eating as soon as you wake up can help kickstart the process of eating meals earlier in the day.
Fibre plays a vital role in digestive health, as it keep the digestive tract flowing by keeping bowel movements soft and regular.
However, eating too much fibre can cause bloating and a higher number of bowel movements than you may be used to.
The NHS notes: “It’s a good idea to try to eat more fibre or roughage, as most people in the UK do not get enough.
“A diet rich in fibre can help digestion and prevent constipation.”
The health body, outlines the different varieties of fibre:
- Wholemeal bread
- Brown rice
- Fruit and veg
“Some people find cereals and grains bring on blooding and irritable bowel syndrome. If that’s the case, get your fibre from fruit and vegetables instead,” adds the NHS.
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