In the modern rhythm of life, it is very difficult to eat properly and fully. Because of this, there is discomfort in the stomach and various diseases. In order to establish digestion, you should enter into the habit of just 5 simple steps.
Do not drink while eating
While eating, some people cannot deny themselves to drink fluids. This is especially true for dry and solid foods. The habit of drinking is common to many. However, doctors do not recommend drinking during and within an hour after meals. This is due to the fact that water or other liquid, entering the stomach with food, dilutes the gastric juice. Because of what, the digestion process slows down.
It is best to drink water and other drinks half an hour before meals to speed up the stomach.
Chew good food
Trying to get satiated faster, a person can consume several times more food than his body requires. To avoid this, you need to train yourself to chew food thoroughly. This allows the saturation centers to gradually turn on and satisfy hunger faster.
In addition, the first stage of digestion occurs precisely in the oral cavity, when food comes into contact with saliva. Therefore, the longer a person chews food, the more actively the stomach works, breaking it down.
Chewing thoroughly also prevents constipation and other gastrointestinal disorders.
Try not to overeat
Overeating is triggered by many factors. Watching TV, phone, talking, rushing, reading – all this negatively affects the digestive processes. While eating, try to focus on what you are eating without being distracted by other things. You need to know your measure so as not to overeat.
Your stomach doesn’t really need a lot of food – it is necessary for your body to generate energy and keep you going. The habit of eating a lot slows down the digestion of foods, which can lead to heaviness, bloating, and other problems.
Try not to report additional servings, it is better to end your meal with a feeling of mild hunger and wait 20 minutes to feel full.
Eat often, but in small portions
Another simple and useful action is to eat often, but in small portions. This method allows you to eat 5-6 times a day and not force your body to experience a strong feeling of hunger. Small portions help keep your stomach from overwhelming while keeping your digestive processes active throughout the day.
Such nutrition speeds up metabolism and prevents the development of gastritis and peptic ulcer diseases.
Refusing food before bed
Many people find it difficult to deny themselves a snack before bed. Unfortunately, very often this habit leads to overeating, and the next morning a person feels heaviness. It also provokes a rapid weight gain and various diseases of the gastrointestinal tract.
Try to avoid eating 2-3 hours before bed. This will help not only quickly bring digestion back to normal, but also normalize sleep. If you find it difficult to eat nothing at all, it is better to give preference to fermented milk drinks, herbal teas, vegetables and not very sweet fruits.