Page 86 - Tracy Anderson Magazine | Spring 2021 Issue

digestive troubles are common yet unpleasant experiences “MAKE SURE TO
Whether it’s gas and bloating or heartburn and indigestion,
DOWN these uncomfortable sensations from time to time, when di- CHEW YOUR FOOD
that happen in our bodies. Although we’ve all experienced
,
gestive disturbances happen on a regular basis, they present
a major inconvenience that interrupts our lives. SLOWLY SO YOUR
STOMACH ISN’T
Our digestive system comprises organs that break down the
food we eat and turn it into the nutrients our body needs
for energy and optimal functioning. When we neglect our LEFT WITH ALL THE
digestive health, such as through an unhealthy diet or a sed-
entary lifestyle, our body has issues absorbing vital nutri- DIGESTIVE WORK.”
THE ents, which interferes with our health and well-being. isn’t left with all the digestive work. Eating in a calm envi-

By making adjustments to our diet, exercise routine, and
will make the mealtime experience much more enjoyable.
lifestyle, we can boost our digestive health without relying ronment and taking your time may prevent overeating and
on medications. Here are some natural, simple, and effec-
tive tips for a smooth digestive tract. Follow a regular eating schedule.
If you’re someone who eats dinner at 5 p.m. one night
Stay hydrated. and 9 p.m. the next night, having an erratic meal sched-
When you guzzle down enough water throughout the day, ule may be messing with your digestion. Not to mention,
it’s much easier for food to pass through your digestive irregular meal timing is also correlated with obesity, high
HA TCH tract. Insufficient fluid intake is a common cause of consti- the Proceedings of the Nutrition Society. Because your digestive
blood pressure, high cholesterol, and diabetes, according to
pation because a hydrated body produces softer stools. Opt
for warm water as your drink of choice because cold water
time period, eating inconsistently disturbs your internal
takes longer and is more difficult to digest. You can also system, appetite, and metabolism all operate on a 24-hour
play around with flavors by adding citrus fruit to your bottle clock and halts your digestion. Get into the habit of eating
of water or steeping herbal tea in warm water. at regular times every day by setting an alarm to signal re-
curring meal times.
Get your fill of fiber.
Eating a high-fiber diet keeps your digestive system oper- Manage your stress levels.
ating effectively. While soluble fiber in legumes, nuts, and Coping with stress isn’t only beneficial for your men-
seeds creates bulkier stools, insoluble fiber in vegetables tal health, but it’s also essential for your digestive health.
and whole grains moves everything smoothly along your Whenever a stressor activates your fight-or-flight mode,
digestive tract. Eating lots of fiber prevents constipation and your digestion slows down because your body wants to
reduces your risk of ulcers, acid reflux, hemorrhoids, and conserve energy to face the potential threat. According to
irritable bowel syndrome (IBS), according to a 2009 study a 2015 study in the American Journal of Gastrointestinal and
in Nutrition Reviews. Liver Physiology, stress is associated with stomach ulcers, di-
arrhea, constipation, and IBS. To improve your digestion
Consume probiotics. and relieve stress, incorporate meditation, yoga, journaling,
There’s a reason why “probiotics” is a buzzword at the or other mindfulness techniques into your daily routine.
moment. Probiotics are healthy bacteria that balance the
microbes present in your gut. They amplify nutrient ab- Exercise regularly.
sorption, strengthen your immune system, and treat IBS. Moving your body every day allows food to move through
Nourish the bacteria in your body with a probiotic supple- your digestive system more quickly and easily. Daily ex-
ercise also prevents constipation and eases symptoms of
ment or by eating foods rich in probiotics, like kimchi, sau-
Opposite page: courtesy pexels.com Eat mindfully and slowly. BioMed Research International. Whether it’s a quick walk after
erkraut, and kefir.
inflammatory bowel disease, according to a 2014 study in
lunch or a fundamenTAl class with Tracy Anderson in our
Online Studio, exercising consistently is necessary for regu-
Eating dinner while watching the news or munching on a
protein bar while rushing to the subway puts your body
lar bowel movements.
Natural ways to improve digestion. in a stressed-out state, which impedes digestion. Instead If you’re tired of digestive issues interfering with your daily
of racing through your next meal, sit down, take a breath,
life, making these lifestyle tweaks will boost your gut and
and concentrate on the textures and sensory details of your
food. Make sure to chew your food slowly, so your stomach
digestive health. ■

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