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Vibrant Health Begins with Proper Digestion Nourishing your wellbeing February 2016 | Digestive Health A well-functioning digestive system is the cornerstone of good health. It is connected to everything that happens in your body. Energy levels, immune resistance, mood and appearance are also directly linked to digestive health. In fact, almost every facet of your health starts with a good digestion. Don’t let poor digestion control your health You may feel some of the classic symptoms like bloating, gas, constipation, pain and acid indigestion, but most people do not realize that many diseases that seem totally unrelated to the intestine, such as eczema, psoriasis or arthritis, are actually caused by digestive problems. Here are some of the factors that may contribute to digestive problems or aggravate digestive conditions that already exist: Stress Inactivity Smoking Digestive complaints such as constipation, diarrhea, Infection Poor Diet heartburn and bloating are very common and usually Drugs Toxins treatable with lifestyle measures. Genetics The way you lead your life can help you manage digestive illness. 1 HOW FOOD AFFECTS YOUR BODY The food you eat is not in a form the body can use the pieces are too large. One of the main roles of your digestive system is to break down food and liquids into tiny molecules of nutrients your body can absorb and use. Digest into Amino Acids turn into Muscles Energizing Fact Fat Digest into Digest into Sugar Energy and Fiber turn into turn into Digest into Vital Molecules turn into Digest into Fatty Acids turn into Wellness Good Cholesterol Fat In your digestive system, carbohydrates are broken down the fastest. Protein takes longer and fat takes the longest. That’s why carbs are known for being a quick source of energy, and foods containing protein and fat keep you satisfied longer. For optimal digestion, the World Gastroenterology Organization recommends eating small and frequent meals, choosing fiber-rich foods, consuming fish 3 to 5 times a week, opting for leaner meats (skinless chicken, turkey and fat trimmed chop), and lowering your intake of fried and fatty foods (butter, cream, margarine, mayonnaise and oil). A smooth running digestive system relies on the right nutrition. A balanced diet is composed of the right combination of: Source of fatty acids or lipids 1. Water Source of mineral salts 2. Carbohydrates 3. Lipids Source of dietary fibers & vitamins 4. Proteins 5. Mineral salts Source of protein Source of carbohydrate 6. Vitamins 7. Dietary fibre 2 How do you keep your digestion healthy? Drink plenty of liquids Don’t overeat The most effective way to improve digestive health is to drink more liquids (preferably water). They are key for maintaining regular movement through the digestive tract. But do not hydrate with sugary drinks. Eating a lot puts excessive strain on your digestive system. Overeating not only causes discomfort but also heartburn, bloating or gas. Eat smaller meals and healthy snacks to keep your digestion from being overworked. Have probiotics Friendly-bacteria or probiotics are good for your digestion, so include yogurt and fermented food in your diet. Eat fiber Eating fiber (whole grains, vegetables, fruits, nuts and seeds) is an essential way of hydrating your large intestine as it helps to clean out your digestive system. Go to bed with a neutral stomach It is equally bad to go to bed hungry as your low blood sugar levels will stress your body while you sleep. Instead, try to go to sleep feeling ‘stomach neutral’ (not eating heavy food or with an empty stomach). If you feel a bit hungry, have a snack, a banana or nuts as they are calming. TIPS FOR GOOD DIGESTIVE HEALTH Maintain a healthy weight Eat a balanced diet Previous issues... Financial Wellbeing DECEMBER 2015 Get regular physical activity Avoid stress What’s to come... CLICK HERE FOR DECEMBER NEWSLETTER Physical Activity JANUARY 2016 CLICK HERE FOR JANUARY NEWSLETTER Feedback please! Oral Health MARCH 2016 eServices is now We created the MetLife Wellbeing Newsletter to help you gain control over your own health, and live life to its fullest, healthiest potential. The information in each issue can make a positive difference in your life. Make the MetLife Wellbeing Newsletter a part of your good health strategy. MOBILE Download our new app for FREE! Let us know what you think of the newsletters, how you use it, and topics of interest: [email protected] SOURCES • http://www.nhs.uk • http://www.niddk.nih.gov • http://www.webmd.com Disclaimer: The materials contained here are general in nature and are not intended to be used for the diagnosis or treatment of a health problem or as a substitute to consulting a licensed medical professional. Health information should always be carefully reviewed with your health care provider. MetLife will not be held responsible for misuse of information or any adverse effects of recommendations stated in these resources. 3 MET/MND/WEL-NWS-FEB/02-16 ® MetLife Stop smoking