7 tips to improve digestion and avoid cancer

Foods beneficial for digestive system

Microbiologist and PhD in Biological Sciences Olena Livinska explains that the beneficial effects of fiber (dietary fibers) on digestion manifest in various ways.

Dietary fibers act as a "trainer" for the intestinal walls, preventing the formation of diverticula—outpouchings where inflammation can occur. Diverticula are quite common in older adults.

Fiber improves digestion and prevents constipation. The bacteria living in the intestines ferment dietary fibers into short-chain fatty acids.

It is recommended to consume 20-30 grams of fiber daily. To achieve this, follow these tips:

• Ensure that each main meal includes vegetables and fruits: make salads, top cereals with berries and seeds, and add leafy greens to sandwiches.
• Choose fruits and nuts for snacks.
• Opt for whole-grain products when selecting baked goods.
• Enrich your diet with legumes.

More water

Fiber can only perform its beneficial functions with the help of water, absorbing it like a sponge. This makes stool consistency softer and prevents issues like constipation.

Adequate water intake is also necessary for the normal function of digestive enzymes. Prefer plain water, drinking it in small sips throughout the day.

The simplest way to gauge if you're drinking enough water is to check the color of your urine. It should be straw-colored. If the urine is too dark, it is likely that you are not drinking enough water.

Manage stress

Stress significantly impacts the digestive system and can cause functional disorders such as abdominal pain, bloating, constipation, or diarrhea.

Stress also exacerbates conditions in patients with stomach ulcers, gastroesophageal reflux disease (GERD), and irritable bowel syndrome (IBS).

Physical activity

Exercise ensures good circulation, including in the abdominal cavity, which can particularly suffer from a sedentary lifestyle.

Physical activity helps keep all the muscles of the body toned, including those involved in the process of defecation.

How to move more:

• Aim for at least 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity per week.
• Spread this activity evenly over 4-5 days.
• Try to avoid prolonged sitting, and if working in a sedentary position, take breaks every half hour.
• Prefer hobbies that involve some muscle engagement.
• Walk around the room while talking on the phone.

Avoid alcohol and smoking

It is important to remember that alcohol and smoking are known carcinogens.

Smoking contributes not only to lung cancer but also to cancers of the oral cavity, esophagus, and stomach, which come into contact with combustion products from cigarette smoking.

Alcohol increases cancer risks for the oral cavity, throat, and esophagus, as well as the liver and intestines.

Even moderate alcohol consumption, combined with other risks (family history of colorectal cancer, excess body weight, etc.), significantly increases the risk of colorectal cancer.

Avoid also passive smoking, such as inhaling secondhand smoke when someone else is smoking nearby.

Importance of dental health

Dental health affects how thoroughly we chew and whether we can eat solid foods, such as nuts, some vegetables, and fruits. This, in turn, affects both the fullness of our diet and healthy digestion.

During chewing, food is broken down and moistened with saliva. If this process is not done properly, the stomach has to secrete more enzymes and acid.

Therefore, it is important to:

• Always chew food thoroughly and without haste.
• Treat dental issues promptly and remember to get preventive check-ups annually.
• Pay sufficient attention to daily dental hygiene.

Avoid overeating

When we overeat, the stomach stretches, and the digestion process becomes more complicated. As a result, there may be heartburn, pain, and heaviness in the abdomen, as well as bloating. It’s best to follow these tips:

• Try to eat slowly, chewing your food well.
• Avoid long intervals between meals.
• Try not to combine screen time with eating.
• Aim to avoid "stress eating."

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.