5 Ways To Beat Indigestion
Learn simple and natural ways you can reduce digestive upsets like bloating, heartburn, acid reflux, nausea, overindulgence and more.
In today’s hectic world it can be challenging to balance optimal nutrition and lifestyle to maintain good digestive health function. And for some of us, we may indulge from time to time and need a little support to make us feel better.
Research shows that a properly functioning digestive system is essential for optimal health, maintaining your energy and helping you focus on what’s most important to you.
Here are five simple ways to improve your digestion now:
1. Hot water with lemon juice
Stimulates digestion, while providing a dose of vitamin C. What’s more, it also helps you digest fat and boosts your energy levels.
2. Food Combinations
you can reduce the incidence of digestive problems such as bloating and flatulence by choosing foods according to the speed at which they are digested.
To maintain your stomach’s pH balance, start with foods that are broken down the fastest, and then have those that take longer to break down.
- Avoid fruits after meals.
- Avoid having protein and starch in the same meal
- Enjoy vegetables with proteins or starches, but not at the same time as fruits
- Opt for whole, unprocessed foods
3. Natural Herbal Remedies
Herbs can be healing for your digestive system. Some of the most helpful medicinal herbs are:
Artichoke wears the crown for highest natural fibre content of any vegetable and over most grains, which helps break down food and keep the digestive system moving. The bile-producing cynarin in artichoke also alleviates bloating and other digestive pain.
one of the most powerful herbs for liver detoxification and can relieve dyspepsia (indigestion) symptoms including upset stomach, nausea, feeling bloated, and burping.
Native tribes of South America have been using the leaves of boldo for hundreds of years both as a culinary spice and herbal medicine. Boldo is considered one of the best medicinal herbs for many digestive disorders such as bloating, heartburn, and poor absorption of nutrients in the stomach and intestines.
Dandelion leaf is one of the best herbal diuretics. It is also a very good source of carotenes and potassium. The whole herb is used for loss of appetite, dyspepsia, flatulence and feelings of fullness after meals.
Since it can be challenging to take the required amount of these herbs to get the medicinal effect, A.Vogel has developed a clinically proven herbal complex called Bold-O-Cynara which is made up of the powerful combination of artichoke, dandelion, milk thistle, and boldo.
4. Mindful Eating
Many of us eat on the go which can negatively impact our digestion. Stress can also be a factor, since when your body is running on adrenaline, your digestive system shuts down.
Do your best to take a little time to relax and appreciate the flavours, textures and joy of eating.
- Eat seated upright at a table, shoulders back, not hunched over your plate.
- Take 2-3 deep breaths before your meal
- Avoid multi-tasking and put your phone aside
- Candlelight is a great way to enjoy a meal and unwind at end of the day
- Take a break of at least five minutes once you’ve finished your meal
5. Digestion Friendly Exercise
Regular exercise can promote good digestion too.
Walking at a good pace for 15 minutes after a meal is a great way to get your digestion going, and can help reduce bloating and feelings of fatigue or heaviness that often follow meals.
Gentle yoga postures can also help.
For step-step examples of yoga stretches, download our comprehensive Natural Health Digestion Guide (Pages 21-25 provide step-step examples, and there are lots of healthy digestion-friendly recipes too!).
Finally, if you are travelling and eating foreign foods or simply enjoyed a rich meal and washed it down with some good wine, beer or spirits take two Bold-O-Cynara tablets before bed with a tall glass of water to ensure you feel good the next day. It’s a simple trick you’ll be glad you know!
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