It's never too late to start taking care of your stomach, feeding it tasty but light and he althy food!
It's not that hard to avoid indigestion. To do this, you need to watch what and how you eat, and make a few simple changes to your lifestyle.
1 Eat but don't overeat
If you eat little and often, you will avoid feelings of heaviness in the stomach, indigestion and sudden fluctuations in the level of insulin, the hormone that controls blood sugar levels. In addition, large portions stretch the walls of the stomach.
2 Make time for breakfast
3 Go to bed light
Try not to eat three hours before bedtime so that the food eaten has time to be digested. When you eat before bed, all unburned calories are then converted into fat stores. It also increases the risk of indigestion, heartburn, and reflux (when acid from the stomach backs up into the esophagus and up the throat).
4 Chew slowly, savor your food
When you hurriedly chew and swallow food quickly, the enzymes necessary for proper digestion do not have time to be produced in saliva. Always eat while seated and chew each bite thoroughly.
5 Don't exercise after meals
After you have eaten, the blood rushes to the stomach, helping the process of digestion. Excessive physical activity in a state of satiety "transfers arrows", and blood rushes to the heart, lungs and muscles of the arms and legs. Accordingly, the digestion process is disturbed. A light leisurely walk, on the contrary, promotes digestion.
6 Eat vegetables, more vegetables and - for a change - fruit
Plant food is the best source of fiber, vitamins, minerals and natural trace elements. They help prevent the development of heart disease, diabetes and cancer. Try to include plant foods of different colors in your diet every day: a salad, vegetable side dish or vegetable soup will provide the body with the entire range of necessary and useful substances.
7 Less saturated fat
Animal (saturated) fats - found in red meat (beef and pork) and processed meats, butter, cream, cheeses, especially hard cheeses, as well as high-fat dairy products and some ready-made cakes and cookies - contribute to high cholesterol and the development of cardiovascular disease.
8 Test your portability
Different spices affect everyone differently. Some can exacerbate heartburn symptoms, stomach pain, or intestinal upset. At the same time, according to research experts, a number of spices (for example, ginger, cumin and red pepper) help improve digestion.
9 Cut down on red meat
There is a lot of clear evidence that red meat and meat products (such as sausages, bacon and smoked sausage) increase the risk of developing digestive cancers. According to the World Foundation for Research on Cancer, meat lovers are 20% more likely to develop stomach and intestinal cancer than vegetarians. If you want to stay he althy, give up meat products with the addition of preservatives. And if life without them is not sweet for you, limit your consumption of "harmful things" to once a week.
In some cases, indigestion, bloating and pain can occur due to a lack of lactase in the body, an enzyme that breaks down the milk sugar (lactose) found in dairy products. It's easy to check: eliminate dairy products from your diet for a week. If the symptoms disappear, you will have to switch to kefir and natural yoghurts. Legumes and cabbage contribute to increased gas formation. It is necessary to limit beer and sweet sodas, apple and grape juices, nuts, raisins. Flatulence is also promoted by sorbitol and fructose. Tea, coffee and caffeinated drinks can provoke diarrhea, and concentrated juices can irritate the stomach lining, so it's best to dilute them with water. And, in general, clean drinking water should become the main drink during periods of exacerbations.
Head to stomach connection
We all know the feeling when the stomach seems to be “knotted” - when you are nervous, feel fear, severe anxiety. It is not surprising that the digestive system malfunctions from stress, because our brain is responsible for this. People call it "sensitive stomach", and experts call it "functional dyspepsia". Our intestines are entangled in a network of more than 100 million nerve cells that have a direct connection with the brain. Therefore, heartburn, pain and cramps in the abdomen, as well as other temporary problems do not always indicate the presence of serious problems in the gastrointestinal tract. It could be the effect of stress.
Once again about the benefits of fiber
Include it in your diet and you will reduce the risk of constipation, hemorrhoids and serious bowel disease.
EAT THE "RIGHT" FIBER Soluble fiber, found in beans, lentils, oats, fruits and vegetables, activates digestion, helps block the absorption of "bad" cholesterol and regulate blood sugar levels. Insoluble fiber - such as whole grains, whole grain breads, durum pasta - "absorbs" water and helps prevent constipation.
BUT DON'T OVERDO IT! Since too much "rough" food can irritate a sensitive stomach. Normally, it is recommended to eat 20-30 g of fiber per day.
FOR THE FULL DIGEST OF FIBER You must drink at least 1.5 liters of water per day, this is also good for peristalsis. Ideally, drink a glass of water on an empty stomach, between meals, an hour after meals, and before bed.
If you consume alcohol in moderation, it does not cause much harm, but at the same time, alcohol can reduce the elasticity of the "membrane" that separates the stomach from the esophagus. And this provokes indigestion and heartburn. Try to limit yourself to two glasses of wine (or beer) or two glasses of strong drink per day. And be sure to stay dry at least 2 days a week.
We casually drink several cups of tea, coffee, cola and other caffeinated drinks a day. And caffeine has the unpleasant property of increasing the acidity of gastric juice, and this provokes the appearance of such unpleasant symptoms as heartburn, stomach pain and diarrhea. In addition, caffeine inhibits the digestion of carbohydrates, which can interfere with digestion. If you can't give up coffee entirely, limit yourself to one cup a day.
This bad habit increases the risk of peptic ulcers and stomach cancer. Cigarette smoke and tar breakdown products contain substances that activate the production of gastric juice, which leads to the formation of an ulcer in the large intestine. In addition, carcinogens released during the combustion of tobacco are the main provocateurs of cancer.
Some over-the-counter drugs can cause stomach pain or indigestion. First of all, these are those that contain aspirin or ibuprofen, a number of tranquilizers or antidepressants. Painkillers containing codeine or its derivatives and iron tablets can cause constipation, while some antibiotics and antacids (acid neutralizers) can cause diarrhea.
See your doctor if… you experience these symptoms:
• Persistent abdominal pain before or during meals.
• Constant feeling of fullness, bloating or flatulence.
• Frequent nausea or vomiting.
• Severe heartburn, frequent burping and/or excessive salivation.
• Pain or difficulty swallowing.
• Prolonged lack of appetite.
• Persistent and unexplained weight loss.
• Sudden indigestion, indigestion.
• Frequent diarrhea, constipation, or other stomach and bowel problems.
• Changes in stool consistency or color - eg black, dark red, pale or mucus.
• Bleeding and/or pain during bowel movements.
• Empty feeling in the stomach, accompanied by grumbling.