It can be more difficult to undertake physical activity with a spinal cord injury so consult with your health care professional to explore exercise. The bowel likes consistency and works best at set times. For example, it is most ideal to use the restroom within 30 minutes after a meal or a hot drink.

The best chance to get your digestive tract moving is to relieve yourself right after breakfast when the body and bowel have naturally started up.

This schedule reminds your digestive system that the day has begun and that it has a job to do! Make the restroom a stress-free zone and give your body the relaxation it needs to truly be relieved! Make sure that the way you sit helps the bowel evacuation.

A crouching posture with support for your feet is preferable. Move your upper body back and forth a little bit to further facilitate the evacuation.

Lagerström has also written a book alongside her colleague, Kerstin Wahman, titled The Art of Healthy Living with Physical Impairments. Topics: Bowel management , Health. This blog provides you with unedited perspectives, human stories and information regarding urinary health and bowel management.

This blog is for information purposes only and shall not be construed as the giving of advice or making of any recommendation and the information should not be relied upon as the basis for any decision or action. The views and opinions of authors expressed herein do not necessarily state or reflect those of Wellspect.

Visit us at Aminogatan 1, Mölndal International locations. Bladder Bowel Products Science Education About Us. How to improve your digestion — 10 expert tips December 16 Here are the 10 best tips for a healthy stomach from nutrition counselor and wellness expert Anna Carin.

You have everything to gain Keep a high-fiber diet Fiber increases the bulk and weight of the intestinal content, which improves the bowel movement and passage. Avoid constipating foods Avoid processed carbohydrates, such as white bread, pasta, white rice and baked sweets. Get good fat Not all fats are created equally!

Try probiotics for a happy bowel Your bowel needs billions of good lacto bacteria to function, as these small powerhouse organisms manage the fermentation and degradation of the foods.

Magnesium—your personal plumber Magnesium has a mild laxative effect. Eat little and often When you have stomach problems, it is especially important to let the bowel work in a healthy rhythm in order to help with digestion.

Move your body Physical activity will help with speeding up a slow bowel as it promotes peristalsis - the involuntary waves of muscle contraction that move food along the digestive tract.

Practice regular bathroom habits The bowel likes consistency and works best at set times. Mind your sitting posture Make sure that the way you sit helps the bowel evacuation. Search the blog Search.

About the Wellspect Blog This blog provides you with unedited perspectives, human stories and information regarding urinary health and bowel management.

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Wellspect HealthCare DENTSPLY IH AB P. Box 14 SE 21 Mölndal SWEDEN Map Visit us at Aminogatan 1, Mölndal International locations. Some studies suggest that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis, though more research is needed 14 , Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts especially walnuts , as well as fatty fish like salmon, tuna, mackerel and sardines Adequate fat intake improves the absorption of some fat-soluble nutrients.

Low fluid intake is a common cause of constipation 17 , Your total fluid intake comes from plain water, other beverages, and foods you eat. Experts recommend drinking plenty of water each day to make sure you are getting as much fluid as you need without extra sugar and calories.

In addition to water , you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water. Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, peppers, broccoli, strawberries, apples, and oranges Insufficient fluid intake is a common cause of constipation.

Increase your fluid intake by drinking water and non-caffeinated beverages and eating fruits and vegetables that have a high water content. It has been associated with stomach ulcers, diarrhea, constipation and IBS 21 , 22 , 23 , Stress hormones directly affect your digestion.

During periods of stress, blood and energy are diverted away from your digestive system. Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion 22 , Stress management , meditation and relaxation training have all been shown to improve symptoms in people with IBS Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms 26 , 27 , Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Reducing stress can improve digestive symptoms. Mindful eating is the practice of paying attention to all aspects of your food and the process of eating Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down. Poor chewing has been linked to decreased nutrient absorption When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal. In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.

Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.

Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach. Regular exercise is one of the best ways to improve your digestion.

Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along. Research suggests that short periods of low to moderate exercise may speed up your digestion, while longer and more intense exercise may slow things down In one review, gentle exercises such as Qigong, walking and physical movement significantly improved constipation symptoms Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body 35 , Exercise may improve your digestion and reduce symptoms of constipation.

It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions. Additionally, eating at a moderate-to-fast pace is associated with higher levels of indigestion, which can cause symptoms such as pain, bloating, nausea, and gas Not paying attention to your hunger and fullness cues can negatively impact digestion.

Certain habits such as smoking, alcohol consumption, and eating late at night are associated with negative effects for your overall health. Smoking is a risk factor for the development of gastroesophageal reflux disease, or GERD Furthermore, studies have shown that quitting smoking improves acid reflux symptoms Smoking has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers 41 , Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract Alcohol has also been associated with inflammatory bowel diseases, increased gut permeability, and harmful changes in gut bacteria Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction.

Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn. Lying down after eating is strongly associated with an increase in reflux symptoms If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.

Habits such as smoking, drinking alcohol, and eating late at night can contribute to digestive issues. To improve digestion, consider changing these lifestyle factors. These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.

Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures. While research is ongoing, studies suggest that certain types of probiotic supplements may improve IBS symptoms.

For example, one meta-analysis found that three types of beneficial bacteria found in supplements — Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus — were associated with reduced IBS pain Glutamine is an amino acid that supports gut health.

Some studies suggest that glutamine supplementation may reduce intestinal permeability and inflammation, though more research is needed You can increase your glutamine levels by eating foods such as beef, eggs and tofu Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders Supplementing with zinc has been shown to be beneficial in treating diarrhea, colitis, increased gut permeability, and other digestive issues Foods high in zinc include meat, fish, seafood, fortified cereals, and pumpkin seeds Certain nutrients are necessary for a healthy digestive tract.

Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion. Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or long-term digestive symptoms. Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion.

Finally, changing habits that may affect your digestion — such as smoking, drinking alcohol, and late-night eating — may help relieve symptoms as well. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Laxatives can help relieve constipation and promote regular bowel movements. Learn more about natural laxatives. Fermented foods and drinks contain beneficial probiotics that can help improve digestion, immunity, and even weight loss.

Here are 8 tasty, nutritious…. Gaining optimal health is not supposed to be complicated.

Moses says that some supplements contain better strains of probiotics, but he adds a disclaimer. Like any nonscientific therapeutic, probiotics are encouraged when they are part of a program that patients find clearly helpful for symptoms.

Such a program may include prebiotic fiber and other proven recommendations. A review published in June in Microrganisms found evidence lacking that probiotic supplementation improved digestive health in the elderly, though some small studies did find that probiotic supplementation improved chronic constipation.

Fish oil can benefit not only your heart, but your digestive tract as well because the omega-3 fatty acids in fish oil tamp down inflammation. To start, you can try to move toward a Mediterranean diet and add fatty fish like salmon, halibut, and mackerel to your diet.

What doctors and researchers know now is that people with irritable bowel syndrome IBS , one of the most common reasons for visiting a gastroenterologist, may not be consuming enough of the omega-3 fatty acids from fish.

In a small study published in the journal Medicine , researchers looked at the level of fatty acids in 30 Asian women with IBS versus 39 Asian women without the disorder. They found that women with IBS not only had higher levels of depression, but they also had higher levels of unhealthy saturated fats in their blood, and lower levels of healthy omega-3 fatty acids.

While a study published in December in Gut Microbes found that six weeks of taking omega-3 supplements induced small changes in the composition of the gut microbiome, supporting the theory that omega-3 fatty acids could have a prebiotic effect on the gut, but more research is needed to understand its role and mechanism in the gut.

Tumeric, a spice loaded with curcumin, has anti-inflammatory properties shown to help in a range of conditions triggered by inflammation, including heart disease, inflammatory bowel disease IBD , and even depression, according to a paper published in November in Drug Design, Development and Therapy.

The research also noted that curcumin helps regulate the gut microbiota, bring relief to people with IBD, and reduce inflammation that could likely lead to colon cancer.

A traditional Asian remedy for tummy aches and nausea and a favorite condiment used in Japanese cuisine, ginger is also a powerful anti-inflammatory, making it another good food for digestion and a natural digestive aid. A January review published in the journal Nutrients noted that several studies found ginger was associated with improved digestive functioning.

It also pointed to studies that found ginger reduced nausea, motion sickness, and the risk of colon cancer. Soothing, aromatic peppermint may help ease indigestion as well as some symptoms of irritable bowel syndrome , making it a go-to natural treatment for gastroenterologists.

Peppermint oil can be included in many recipes or even tea , but more often is taken as a coated supplement, which allows it to pass into the digestive tract without causing heartburn , according to the National Center of Complementary and Integrative Health.

Digestion tip: Taking peppermint oil in small intestinal release form for at least four weeks has been shown to significantly reduce IBS symptoms. It appears to work as an antispasmodic, smoothing out and relaxing the bowels, according to a study published in in Gastroenterology.

Fluids play an essential role in partnership with fiber to get solids through your system since water helps your body break down and digest food, according to Mayo Clinic. In fact, one of the easiest digestive tips to follow is to stay hydrated throughout the day.

Water is a great choice to speed digestion, but almost any non-alcoholic fluid will do. Be careful with caffeinated beverages and sodas if you have reflux — they can be triggers for heartburn , and caffeine acts as a mild diuretic.

Additional reporting by Jordan M. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Fiber not only helps regulate bowel movements throughout the day, it also helps us feel fuller, longer. Disclaimer: As consuming herbs can lead to unexpected interactions with certain medications, consult with your doctor before adding them to your diet. Comments about the blog? Send us an email!

Kombucha Made by fermenting yeasts and bacteria with sweetened tea, kombucha is a refreshing, lightly carbonated drink that's rich in probiotics. Ginger Tea Drinking warm ginger tea just before or during a big meal may improve digestive health and prevent heartburn , stomachache and indigestion.

Lemongrass Tea In addition to being wonderfully tasty, lemongrass tea has been shown to help soothe the stomach and keep digestive functions in check. Tags drinks.

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By Ilana Fortgang, MD. Dietary fiber is known best for its ability to stop or relieve constipation. Fiber also provides other health benefits such as maintaining a healthy weight and lowering your risk of diabetes, heart disease and types of cancer. By Tracie Cavalier, RDN, LDN, CNSC. Subscribe to Our Newsletters.

Therefore, stress can be a cause of an upset stomach 1. For better digestion, do what you can to help manage your stress levels 2.

can be common to feel drowsy after eating a meal. Feeling full and relaxed can give you the urge to take a nap. The drowsiness should pass, and you should try to avoid having a nap.

Lying down after eating makes it easier for your stomach acid to travel up into the esophagus, increasing the chance of acid reflux symptoms4. Try to refrain from eating within 3 hours of going to sleep 4. Everyone goes to the bathroom for a number two. If you need to go, you should try to go.

If you hold it in, you could miss the opportunity to go all together5. If you repeatedly postpone bathroom trips until a more convenient time, it may lead to constipation problems 6. Keep it natural and try to avoid fatty and fried foods. They can move undigested through the body too quickly.

Your body needs water to stay hydrated in order for your systems to be able to work properly.