Playing sports is one of the pillars of having a healthy life. Among the various positive aspects, it helps maintain the right weight, activates the metabolism and reduces stress. To avoid damaging important organs such as the liver and intestines, it is important to have special care.
Exercise routines directly affect the digestive system. It is up to each of us to ensure that their effects are positive. For an athlete, knowledge of one’s body is the best way to protect oneself from illness.
The role of the liver and intestines in sportsmen
The liver plays an important role for athletes, as it is responsible for the preservation of glycogen.
It also regulates blood sugar so that sugars are present when the body needs them. Only with good liver function can an athlete have energy and health.
The intestine has a vital task. It acts as a barrier that allows the transport of nutrients and blocks harmful molecules. If the intestinal mucosa is too permeable the body is exposed to bacteria. All types of diseases are generated by the weakening of the immune system.
Tips to protect an athlete’s liver and intestines
It is essential to recognize these organs the importance they have for the health of our bodies. Maintaining a good balance between physical exercises and other activities prevents nausea, gastritis, and gastrointestinal reflux.
Schedule training schedules
It is not advisable to eat during the two hours prior to physical activity or in the following 30 minutes. In order not to stress the liver and intestines too much, the stomach should not be full when practicing sport.
Choose the type of foods that make up your daily diet
It is crucial to prioritize nutritious, fiber-rich foods such as legumes, fruit, whole grains, vegetables, and nuts. This type of diet promotes the elimination of waste and prevents diseases such as colon cancer.
Reduce sweets and chemicals to help the liver and intestines
Every athlete should avoid consuming foods rich in sugars, fats, and refined flours. Even if they are tempting and are part of ingrained habits, they are not good for our bodies.
The same is true for those products that have a high percentage of chemicals. In particular processed foods. Unfortunately, due to lack of time, we often fall into the trap of pre-cooked food or fast food.
Quantity and quality liquids
We all know the importance of taking at least two liters of liquids a day. In addition to water, it is important to specify which other beverages are recommended.
The most recommended fluids to help liver and intestinal function are:
- Green tea
- Digestive infusions
- Purifying infusions
- Vegetable broth
- Kukicha tea
Chew well before swallowing
One way to help the digestive system is to properly chew food. The ideal is to chew food until it becomes liquid and then swallow. In this way, the absorption of vitamins, minerals, and acids is facilitated: digestion improves and the body has a general feeling of well-being.
Create a peaceful atmosphere when eating to help the activity of liver and intestines
Intestinal problems are closely related to emotional states. Even if it’s difficult, you have to learn to manage stress. Every meal should be accompanied by a feeling of harmony. Try also to allocate the right amount of time.
One of the main causes of gastrointestinal problems is to eat quickly and nervously. Avoid snacking while walking from place to place or having heated discussions during meals.
In case of irregular bowel function take Omega 3
Those suffering from intestinal problems can take food rich in Omega 3 and vitamin K and B. You can also include probiotics such as yogurt and prebiotics to improve the state of the intestinal flora.
Physical activity, both amateur and professional, requires a lot of attention. By ensuring a balance between nutrition, moods, and exercise, you can have advantages. The results will be visible immediately.