Har koi kabhi na kabhi digestion problems experience karte h jaise upset stomach, gas, heartburn, nausea, constipation or diarrhea. Agar ye symptoms aap frequently face kar rahe h to isse aapko major problems bhi ho sakti h. Proper diet or lifestyle changes se aapke gut health me positive changes aa sakte h. Chaliye How to Improve Digestion Naturally in Hindi article me kuch aise hi tariko k bare me jante h jisse aap naturally apna digestion improve kar sakte h.
Eat Plenty of Fiber
Fiber digestion k liye best hota h. Soluble fiber water absorb karta h or stool ko bulk provide karta h. Insoluble fiber bhi giant toothbrush ki tarah act karta h or aapke digestive tract me asani se move karne me help karta h. Soluble fiber hme milte h oat bran, legumes, nuts or seeds me aur insoluble fiber milta h vegetables, whole grains or wheet bran se. High fiber diet aapke digestive conditions jaise ulcers, reflux, haemorrhoids, diverticulitis and IBS jaise risk ko kam kar deti h.
Add Healthy Fats to Your Diet
Healthy fat bhi khane se digestion sahi rehta h. Fats aapko satisfied feel karata h meal khane k bad or sath hi proper nutrients k absorption me bhi help karta h. Omega-3 fatty acids diet me lene se inflammatory bowel diseases jaise ulcerative colitis hone ka risk kam hota h. Flaxseeds, chia seeds, nuts, fatty fish like salmon, mackerel, sardines me omega-3 fatty acid hota h.
Low fluid intake bhi common reason h constipation k liye. Experts kahte h ki 1.5-2 liter pani pine se constipation nhi hota h. App chahe to apna fluid intake fruits or vegetables se bhi pura kar sakte h. Fruits or vegetables me water kafi amount me hota h. For example- cucumber, zucchini, celery, tomatoes, melons, strawberries, grapefruit or peaches. How to Improve Digestion Naturally in Hindi article me aage kuch or tariko k bare me jante h.
Aksar log dhayan nhi dete khana khate time or apni meal jaldi se khatm kar dete h jisse ki bloating, gas, or indigestion jaisi problem ho sakti h. Mindful eating practice bahut jaruri h taki aapko pata rahe process of eating k bare me.
To eat mindfully:
Khana khate time TV or mobile phone ka use na kare
Notice kare ki aapke food kaisa dikh raha h plate pe or smell ko feel kare.
Har ek bite ko consciously consume kare.
Appke food k texture, temperature and taste pe dhayan dijiye.
Chew Your Food
Digestion aapke mouth se hi start ho jata h. Appke teeth food ko smaller pieces me break karte h taki digestive tract me jo enzymes present h wo food ko aur ache se break kar sake. Poor chewing ki vajah se nutrients ache se absorb bhi nhi ho pate h. Chewing se saliva produce hota h or jitna jayada chew karenge utna hi saliva banta h. Saliva digestive process ko mouth me hi start kar deta h. Stomach me saliva fluid ki tarah kam karta h jisse ki solid food bhi asani se pass ho jata h intestine me.
Regular exercise sabse best way h digestion ko improve karne k liye. Exercise and gravity help karti h food ko ache se digestive system me travel karne me. Isiliye meal k bad walk karne se aapki body ko food digest karne me help mil jati h. Ek study me dekha gaya ki moderate exercise jaise cycling, jogging se digestion 30% se improve ho jata h. Exercise se symptoms of inflammatory bowel diseases reduce karne me bhi help milti h.
Eat Real Food
Aksar logo ki diet me refined carbs, saturated fats, food additives jayada hote h jiski vajah se digestive disorder ka risk badh jata h. Trans fats processed food me hota h jiski vajah se heart health pe negative effect padta h or sath hi ulcerative colitis, inflammatory bowel disease k hone ka bhi risk h. Processed food jaise low calorie drinks, icecrems me artificial sweeteners present hote h jisse digestive problems hone k chances h.
Ye scientifically proved h ki high in nutrients diet aapko digestive diseases se protect karti h. Isiliye ek proper diet jisme jayada whole food ho aur kam processed food ho aisi diet digestion k liye best hoti h.
Ditch Bad Habits
Appko pata h ki bad habits jaise smoking, drinking too much alcohol or eating late at night bilkul bhi body ki overall health k liye sahi nhi h. Inki vajah se digestive issues me bhi problem aati h.
How to Improve Digestion Naturally in Hindi article agar aapko pasand aaya to jarur comment kar k bataye.
I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If you need any assistance and guidance related to health and fitness. Contact us.