Over the years our digestive system can begin to suffer discomfort in not hesitating before. To care for and prolong their youth, we offer 10 tips to make you feel younger.
1. Olive oil consumed
Olive oil. An ally of your digestive health. Oleic acid is found mainly in olive oil, improves the pancreatic function and increases the absorption of minerals. Included in the usual diet reduces the acidity of the stomach, delayed emptying and appears to have antiinflammatory effects. Two tablespoons of olive oil containing 60% of the recommended daily vitamin E, with anti-aging benefits it brings. Besides taking two tablespoons of olive oil on fasting acts as a laxative.
2. Take fiber
Dietary fiber, particularly insoluble in water retains the final portion of large intestine. This makes the stools have a softer consistency which facilitates defecation. The recommended amount is 30 g per day. The excess fiber promotes constipation and flatulence.
3. Eat five servings daily of fruits and vegetables
They provide water, fiber and vitamins and minerals. Besides pectin (apple), mucilage (figs, borage) and starch (rice, potatoes, bread) of these foods protect the intestinal mucosa. Fruits and vegetables are the major source of antioxidants and are a mainstay of the Mediterranean diet.
4. Not give milk
Milk. The alternative is to stop drinking milk, but opt for a low-lactose milk. Some people do not tolerate milk because with age decreases the production of the enzyme lactase, which aids in the digestion of lactose (or milk sugar). If you stop drinking milk, it will eventually stop producing the enzyme lactase. This also adversely affect our bone health because we are depriving us of one of the largest sources of calcium in our diet.
Ideally in these cases is to stop drinking milk, but adapted to take a low-lactose milk, so that your digestive system will feel like when you were young.
5. Drink plenty of water
It is necessary to take 1.5 to two liters of water a day. Water is vital for our body, but it also facilitates digestion and prevents constipation.
6. Moderate intake of fatty foods
Fatty foods are considered those that contain a high proportion of fat, like butter, margarine, lard, butter and fatty meats, sausages, offal, cream, eggs and cheeses. Cooking with vegetable oils (olive and sunflower) and avoid fats and margarines. Reducing fat intake are lightened digestion and prevents excess heat.
7. Prepare simple foods
Preparing food is a simple way to protect our digestive system. It is best to prepare food boiled, grilled, baked, steamed. Avoid strong condiments, spices, spicy food and too burned. Limit consumption of prepared meals in an industrial manner since they often have too much fat and salt.
8. Avoid large meals
The ideal is to distribute food intake in five shots of the day: breakfast, midmorning, lunch, snack and dinner. This avoids overloading the digestive system, increased production of insulin and so provides energy continued throughout the day.
9. Gas Controls
This must be monitored as they eat and what you eat. Chew food slowly and swallow carefully to avoid excessive intake of air. Chewing gum and drinking through a straw promotes air swallowing. The poorly fitting dentures can also be a cause of inadequate chewing and swallowing.
Avoid carbonated soda or neutralizing gastric secretion but produce a rebound effect, so that after acid secretion is higher. Besides increasing abdominal distention. Reduce intake of sweets and also encourage the production of gas. Moderate intake of foods high in starch such as cabbage, cauliflower, beans, broccoli, etc. Following these habits significantly reduce intestinal gas and discomfort that they cause.
10. Move
Moderate exercise helps maintain our health in general and also in our digestive health. The simple act of walking promotes intestinal motility and movement of product from digestion by promoting its elimination.
Tags: anti-aging benefits, constipation and flatulence, Dietary fiber, drinking milk, fruits and vegetables, Mediterranean diet, Prepare simple foods, Preparing food
