Here are 5 proven habits that help clean the intestines and optimize digestive function.
Drink enough water
Drinking 1.5-2.5 liters of water per day helps the intestines function smoothly, softs stools and helps eliminate toxins through stools and urine. Lack of water causes the intestines to absorb toxins, causing constipation, accumulating toxic gases and harmful bacteria.
Drink a glass of warm water in the morning when waking up and drink scattered throughout the day. You can add lemon slices or a few drops of apple cider vinegar to increase detoxification.
Eat foods rich in fiber
Insoluble fiber acts as a "sweep", speeding up the transportation of food in the intestines and helping to remove waste.
According to the World Nutrition Organization, a diet rich in green vegetables, whole grains and beans helps increase beneficial bacteria and improve inflammation of the gut.
Ideal sources of fiber: Broccoli, oats, flaxseeds, apples, green bananas, lentils.
Supplementing probiotics
Probiotics are beneficial bacteria that play a key role in regulating immunity and preventing disease-causing bacteria.
Using probiotics for 4 consecutive weeks helps reduce the accumulation of toxins in the colon, reduce inflammation of the intestinal lining and improve digestion.
Foods rich in probiotics: Natural fermented yogurt, kimchi, miso, kombucha, kefir.
Get enough sleep
Sleep plays a role in regulating gut-brain axis. When you lack sleep, the hormone cortisol increases, thereby causing intestinal motility disorder and reducing the number of beneficial bacteria.
According to research from the National Institutes of Health, sleeping 7-8 hours a night helps the digestive system "rest - recover", while promoting the cycle of cleansing the small intestine through mobile waves.
Tips for deep sleep: turn off your electronic devices 1 hour in advance, use herbal teas such as chamomile or mint to relax the intestines and brain.
Practice regular bowel movements
Getting feces every day is a sign of a healthy bowel movements. On the contrary, the habit of waiting to go to the toilet causes stools to be retained in the large intestine, absorbing counter-toxins.
According to the WHO, people who go to the toilet during certain times (early in the morning or after eating) have a 30% lower risk of irritable bowel syndrome and enteritis.
Drink warm water and gently massage your stomach after waking up to stimulate bowel movements. Practice the habit of going to the toilet every morning, do not hold back.
