Heavy and slow digestions: 15 things that may be influencing

Digestion is the physiological process by which we use nutrients from food and we recycle or dispose of what is indigestible.

In other words, the foodas ingested Without the process of digestion, they would lack any nutritional value. since they would not be assimilable.

What is digestion?

But what at first glance seems like a simple transit through a winding tube requires thousands of biochemical reactions, a segregation of substances by the pancreas, liver, or salivary glands proper nervous coordination of the entire device and, of course, a generous blood flow.

Digestion time is variablealthough for a normal meal, a few two hours minimum.

It is not now a matter of explaining the process in detail. digestion, but it should be noted that:

begins in the mouth with chewing and salivation from food, where enzymes are already secreted that will begin to break down carbohydrates;continues in the stomach, where they will mix and emulsify with some secretions; the resulting mass then advances towards the small intestine, where most nutrients will be absorbed that interest us; and finally will reach the colon, where it will be eliminated after have suffered various fermentation reactions.

It is clear that it is not a simple phenomenon.

How is each nutrient absorbed?

For protein, iron or vitamin C from food to reach cells they have to go through a long series of absorption processes.

So, complex carbohydrates (abundant when you eat rice or pasta, for example) they will eventually break down to glucose thanks to a whole series of enzymes.The fats, like oil, they will first be separated into fatty acids and glyceroland then they will be absorbed by the lymphatic pathway.Proteins will suffer degradations diverse until the amino acids (its simplest part) will be absorbed by the cells of the intestine.

So, it is clear that each nutrient has its own assimilation system and that, for nutrition to be correct, it is essential that our digestive system be healthy.

Factors that favor heavy digestion

However, there are times whenwithout having a known disease or disorder, digestion creates problems.

In some cases it is a certain heaviness after meals, in other heartburn, gas, intestinal rhythm disturbances, bloatingetc.

Problems all of them extraordinarily frequent todaywhich are increasing and sometimes do not recur even with the taking of drugs.

In most cases, diet has a lot to do with it. with said inconveniences, although it is not, as we will see, the only element that influences.

They are multiple and of all kinds. Not all of them are on this list, but the most important ones are. It is possible that taking them into account we can considerably improve our digestion.

1. The schedule

It is not a superficial question. Meals eaten at regular times are more likely to be digested well.

The body is governed by a system of habits and customs and, with greater regularity, more advantages in practically everything.

If the same eating schedule is always followed, the digestion process is practically “ready” at the same time. It is also known that even the mere smell of food can trigger the reflex release of enzymes in the stomach.

an untimely mealespecially if it is very late at night, can be much more indigestible.

Furthermore, it is known that digestive and intestinal secretions follow a circadian rhythmare not constant.

2. The environment where you eat

Eating in a noisy environment, with the worst news of the day at high volume, it does not favor good digestion.

The digestive system has a very complex innervation that partly depends on the autonomic nervous system and is therefore influenced by all our senses. A relaxing environment is essential for good digestion.

3. Appetite

when the stomach is empty and it has been a long time since food has been ingested, it begins to secrete substances that alert the braincause the feeling of hunger and prepare the stomach for the digestive process.

On the one hand it is positive that there is an appetite to eat, since the stomach will be more prepared but, on the other, if the appetite is excessive, there is a risk of eating excessively or too quicklywith which the stomach is excessively full.

So that, it is more advisable to have a moderate appetite.

4. The way of chewing

chewing It is not a simple act of crushing, It is the first step of digestion.

If the chewing is not correct, the food is not properly crushed, the saliva does not emulsify it adequately and stomach secretions cannot properly act on them.

This is responsible, among other things, for the heavy digestionsthe poor assimilation of food or Eat excessively.

5. Maxillodental health

In many cases the maxillary and dental structure is shaped in such a way that air is ingested spontaneously. A bad dental occlusion can give in many cases an excessive air intake with all its consequences.

Another consequence is that the grinding is not correct. Exactly the same as when teeth are missing or do not have the proper position.

Therefore, a good dental condition is also important for good digestion.

6. The amount of food eaten

An intake with excessive amounts not only can it cause overweight but it can also cause problematic digestions.

It is logical. Gastric enzymes and motility of the stomach and of the entire digestive system per se have a limit.

Let’s remember that the older the less digestion capacity. Therefore, from the age of 40-45, it is recommended that meals have moderate doses. Hence it is also interesting divide meals.

7. Fiber in the diet

Fiber is the indigestible part of vegetables. It is basically found in fruits, vegetables, legumes, seeds, whole grains, etc., and exerts multiple positive effects on the body and on the digestive system itself.

An insufficient amount of fiber leads to intestinal problems such as constipation.

But in turn an excessive dose of fibersomething that can be common in very strict vegetarians, can cause bloating and gas Well, let’s remember that fiber undergoes some degradation in the large intestine. Therefore, beware of excesses.

8. Dietary fat

Due to its biochemical structure, fats are more laborious to digest than proteins or carbohydrates.

In fact the fatamong other things, delays the exit of food from the stomach. Thus, a meal, dish or food with a high dose of fat will require longer digestion than its lower fat counterparts.

Hence, you have to control the oil, butter and certain sauces in the dishes. For the same reason, a fried food, even if it is correctly prepared, will always be more indigestible than a boiled one.

9. The cooking point of the food

It is proven that the point of cooking can vary the digestibility of the food.

So that farinaceous foods such as rice, pasta or legumes are more digestible the more they are cooked. An al dente pasta requires a longer “digestion” than a well-done pasta.

Vegetables, in general, are also more digestive after some cooking.

However, excessive cooking, especially in the case of protein foods such as meat, fish or eggs, makes these foods less digestible and absorbing some of its nutrients more difficult for the organism. Therefore, correctly absorbing proteins from a well-done, almost burnt steak, is more difficult than from a “medium” steak.

10. The temperature of the food

It’s known that Very hot or very cold foods slow down and make digestion difficult. Therefore, for good digestion, it is necessary to avoid eating foods with extreme temperatures.

Also, let’s not forget that very hot foods cause direct damage to the mucosa of the mouth and pharynx, not recommended.

11. What you eat

As we have seen, fats are the nutrients that require a longer digestive process. Thus foods with a higher proportion of fat such as fatty cakes, sauces, nuts or avocado are less digestive.

On the contrary, foods very rich in water usually require a easier digestion.

12. The drinks

It is true that one excessive amount of water during the meal can hinder digestion a bit.

But It will also depend on the type of food and the type of water. Thus, a meal with plenty of fresh vegetables, which are rich in water, is different from a meal focused on low-hydration foods.

On the other hand there are waters that have bicarbonates that help digestion and counteract the tendency to acidity. Others, generally with gas, facilitate digestion.

refreshing drinks they are another matter. In general if they are sugary they delay digestion but it will also depend on whether they have gas or not. A carbonated orange soda taken with a meal is not exactly digestive.

As for the alcoholic beveragesit is true that a glass of red wine has, among other virtues, that of favoring digestion, since stimulates stomach secretions. The same can be said of “digestive” liqueurs.

But this effect is lost and even becomes the opposite effect when it comes to excessive intake of alcoholic beverages. In other words, for alcoholic beverages to have a certain digestive effect, two rules must be met: a) little doseand b) in the case of alcoholic beverages not sugary. It is no coincidence that the liquors considered digestive are dry.

Regarding the coffee, a certain dose has a digestive effect since it stimulates gastric secretion, but if it is a high dose can cause burning and acidity. Furthermore, it seems that this irritative effect is present even in the case of decaffeinated coffee.

In small doses, the aforementioned digestive effect disappears as soon as it is a coffee with milka drink that is not exactly easy to digest.

13. Emotional issues

The innervation of the digestive system It is another very important point and should be taken into account. This is not an exaggeration: the psyche can have an influence on the digestive system and determine its operation.

The explanation is simple. The digestive systemAs an organ of great complexity that it is, it is innervated in a very intense way. On one side has an autonomous innervationthat is, it has nerves that act independently of the brainlocated mainly in the muscular wall of the intestines and stomach, which control and stimulate the proper functioning of your entire system.

On the other hand They also have an innervation that comes from the autonomic system (sympathetic and parasympathetic) and therefore of the central nervous system, which also exerts some influence on it.

Furthermore, it is known that in this area are generated…