The state of your digestion can make or break your day, especially when you deal with chronic discomfort. Constant acid reflux, bloating, gas or nausea are things we don’t want to deal with ever — much less daily. We can make a few routine shifts to leave our digestive systems feeling a lot more regulated, and it’ll be worth your while to explore these and find what works best for you.

Here are five ways to improve digestion naturally:

Eat whole foods

Swapping fast food for whole foods can make, what can be argued, the most significant change in our digestion. You are infusing your body with the essential vitamins and nutrients it requires with whole foods. These foods can help restore your health by just making this one switch.

Stay balanced

Keeping a good mixture of fats, fiber, and fluids in our diet can mean the difference between things running smoothly or not. Incorporating these will also help lower inflammation in the body and restore your digestion.

Be mindful

By lowering stress and living in the moment, we learn to slow down and listen to our bodies better. Take stock of your stress levels and incorporate a daily practice to help lower stress and anxiety in the body. One simple way you can do this is to make sure you exercise regularly, which can help rev up a sluggish digestive system.

Take your supplements

There are vitamins and supplements that we can add to our diet to support our digestive system. Treating things on the front end by being proactive is easier than treating on the back end once you are experiencing discomfort. My favorite option and the one I believe is essential is an excellent probiotic. Probiotics are full of healthy bacteria that can assist with healthy digestion. They break down indigestible fiber, which is typically responsible for gas or bloating. Ask your medical provider what supplements they suggest you may benefit from regarding digestive health.

And last, but certainly not least, zinc. This mineral is found in a healthy gut, but a deficiency can lead to various gastrointestinal disorders. If you’re not one for taking pills, all of these things can be found in food, as well. And as always, check with your doctor to make sure these are the right course of action for you.

You don’t have to have a chronic disorder like irritable bowel syndrome or Chrohn’s disease to want to lessen irritating digestive symptoms. I know that no one wants to feel uncomfortable each time they eat — it can impact the way we live our lives.

By making a few simple swaps, we can drastically improve the way our body works, which leads to better health and wellbeing.

There’s something about spring that brings a fresh newness to everything around us. We suddenly have the urge to tidy up our surroundings and clean up our lives. Tapping into that new excitement is the perfect time to focus on adding some healthy practices into your schedule to help you feel great.

Engaging in some healthy habits that tie into a routine for physical and mental wellness adds to the structure we’re desiring.

Here’s what to focus on to help you feel balanced again.

Find the Stillness

Meditation can bring a stillness that is enjoyable and also healing. Try letting the thoughts flow without stopping them, or if you’re feeling a bit harried, try envisioning yourself as a flower growing your roots strong into the ground. Try downloading a meditation app to help you in your endeavors. Headspace and Calm are two popular ones that are both fantastic starting points.

Drink up

In addition to drinking plenty of water, there are healing beverages you can drink to help you feel balanced. Golden milk, made with ginger, turmeric, coconut oil, and black pepper, is a lovely treat that delivers a hefty roster of benefits, from giving you more antioxidants to reducing inflammation.

Don’t just brush…scrape.

When you brush your teeth, do you remember to brush your tongue too? If not, it’s time to start. Even better, grab a tongue scraper next time you’re at the store. Some toothbrushes will have a scraping side on the other side of the bristles, or you can get an official tongue scraper. Using this tool can help you get rid of that film of bacteria on your tongue and help your breath stay fresher too. They say it can prevent tooth decay and allow you to enjoy the foods you eat even more since your tongue will be more receptive to the flavors.

Enjoy massage

No time to head to the masseuse? No problem! Self-massage can be just as fulfilling. Plus, it helps you stimulate your lymphatic system to drain toxins away and boost blood flow. Choose a soothing oil and massage it in an upward motion, moving toward your heart. Stretching can be an even more straightforward way to add this into your daily routine while enjoying self-massage once a week.

Tap into warm water

In America, everyone drinks water cold. But in Asian culture, hot water is often seen as a remedy. Try drinking it warm when you wake up in the mornings. Starting your water intake first thing and at a temperature more akin to your waking internal body temperature helps your body ease into the processes for the day. Squeeze a fresh lemon into it for added benefits and a pop of flavor.

By incorporating these simple healthy habits, you’re going to feel a significant shift in the way your energy flows this season. You can even add a few more healthy habits you may have had on your to-do list for a while that you are finally ready to dedicate some time to.

Whatever choices you make, use this season to add a few simple healthy habits to your daily routine so you can enjoy a healthy lifestyle without overwhelm.