Exercise and weight loss typically top people’s lists of New Year’s resolutions. But this year, why not resolve something that’s just as important to your well-being: your GI health.
GI conditions don’t just affect digestion. They can also lower your immunity, leaving you susceptible to colds and viruses. Some research even indicates that poor gut health can contribute to mental health conditions like anxiety and depression.
Thankfully, many people can take steps to improve their digestion naturally, starting right now. Whether you’re setting fresh goals or simply looking to feel your best, use these tips from the experts at Northwest Digestive Center in Post Falls to boost your gut health year-round.
1. Drink more water
Why it helps your GI tract: Drinking water brings multiple benefits to your digestive tract. Water helps break down food and encourages your body to absorb nutrients more effectively. It also flushes toxins out of your GI system and reduces bloating. Plus, water can ease constipation and encourage more regular bowel movements.
How to get started: Drink water during or after each meal and snack. Generally speaking, adults should try to drink eight, 8-ounce glasses of water a day. You can also increase your water intake by eating water-rich foods such as strawberries, cucumbers, or watermelon.
2. Eat more fiber and whole foods
Why it helps your GI tract: A fiber-rich diet reduces the risk of constipation. Whole foods like fruits and vegetables contain healthy nutrients that support your GI tract and your overall health. Some fruits, like apples, grapes, and oranges, also contain antioxidants that may potentially reduce the risk for some cancers.
How to get started: Aim for at least 5 servings of fruits and vegetables a day. Choose from fiber-rich foods such as fruits (berries, pears, avocados), vegetables (artichokes, broccoli, leafy greens), legumes (lentils, chickpeas), whole grains (oats, brown rice, quinoa), nuts and seeds (pistachios, chia seeds).
3. Schedule your colonoscopy
Why it helps your GI tract: A colonoscopy is the gold standard for detecting and treating colorectal cancer. Current guidelines recommend that adults at average risk for colorectal cancer should get their first colonoscopy at age 45. A colonoscopy is also helpful in diagnosing many other GI health conditions, including colorectal polyps, diverticulitis, and inflammatory bowel diseases (IBDs) like ulcerative colitis and Crohn’s disease.
How to get started: Ask your healthcare provider for the appropriate screening exams based on your age and risk factors. If you need a colonoscopy, you can schedule one locally. Northwest Endoscopy Center in Post Falls offers a patient-first experience in a comfortable, private environment. Call 208-262-0945 to book a colonoscopy today.
4. Chew slowly
Why it helps your GI tract: The digestive process begins with your first bite of food, so it’s essential to chew thoroughly and eat mindfully. Doing so will help you improve nutrient absorption and reduce digestive pain. Plus, the saliva you generate while you’re chewing kickstarts the process of breaking down food into nutrients that will enrich your body.
How to get started: Eat smaller, more frequent meals. Take smaller bites of food. Consider putting your fork down between each bite. Ensure you have enough time to eat at a relaxed pace during each meal.
5. Limit processed foods
Why it helps your GI tract: Highly processed foods like crackers, pastries, sodas, cookies, and most breakfast cereals are high in calories and loaded with sugar and saturated fats. High amounts of sugar are linked to an overgrowth of harmful bacteria in the gut, which can cause inflammation and discomfort.
How to get started: Consider swapping some of your processed foods for healthier choices. For example, replace sugary cereals with oatmeal and fresh fruit. Ditch potato chips in favor of nuts or popcorn. Drink water or tea instead of sodas. Also, learn how to read food labels and avoid excess sugars, preservatives, saturated fats, sodium, and other potentially unhealthful ingredients.
6. Keep stress in check
Why it helps your GI tract: Research indicates that stress and depression can alter the bacteria in your gut through stress hormones and inflammation. Stress is also linked to ulcers, heartburn/acid reflux, constipation, and diarrhea.
How to get started: Mindfulness activities can help reduce stress and potentially improve your gut health. Yoga, meditation, deep breathing exercises, journaling, and other types of relaxation therapies may be beneficial. If mindfulness doesn’t bring you relief, consider following up with a therapist or other mental health professional.
7. Consider probiotics
Why it helps your GI tract: Probiotics help balance the good and bad bacteria in your gut, leading to less inflammation, better nutrient absorption, stronger immunity, and a reduced risk of GI issues.
How to get started: Fermented foods are rich in probiotics and can help you improve your gut health naturally. These foods include sauerkraut, kimchi, kefir, yogurt with live cultures, raw apple cider vinegar, pickled ginger, onions, garlic, and miso. If you’re considering probiotic supplements, talk with your doctor first to be sure they’ll bring you the desired results.
8. Stop smoking
Why it helps your GI tract: Smoking is linked to an increase in acid reflux and stomach ulcers. It also may put you at higher risk for conditions like ulcerative colitis and certain cancers of the GI tract.
How to get started: Quitting smoking is hard, but people in North Idaho can find the support they need to stop for good. Northwest Specialty Hospital hosts Smoking Cessation Classes in seven-week sessions on Thursday evenings from 6 – 8 p.m., offering encouragement to keep you on track for success. View our upcoming sessions or call 208-618-2570 to register.
9. Get more sleep
Why it helps your GI tract: Sleeping resets your body clock, including your digestive system. A good night’s sleep helps boost your energy levels, reduce hunger cravings, alleviate stress, and promote better digestion.
How to get started: Adults should aim for at least 7 hours of sleep a night. Try to avoid eating within 4 to 5 hours of bedtime. Doing so will lower your risk for bloating or heartburn while you sleep.
Tummy troubles? Take charge of your gut health today
GI conditions can create multiple symptoms, and getting to the root cause can be challenging. That’s where a gastroenterologist can help. If you’re experiencing gut health symptoms like constipation, diarrhea, bloating, gas, nausea, or acid reflux, consider making an appointment with a gastroenterologist.
Northwest Digestive Center in Post Falls is home to fellowship-trained GI experts. We provide our patients with medical and surgical treatments for a full spectrum of gut health conditions, including stomach ulcers, ulcerative colitis, and Crohn’s disease. We also offer a Comprehensive Reflux and Heartburn Program to treat conditions like achalasia, Barrett’s esophagus, and gastroesophageal reflux disease (GERD).
With leading-edge tests and treatments, we aim to identify the causes of your GI discomfort and stop them before they become serious. Need an appointment or have questions about our services? Call us at 208-262-0946.