From efficient digestion to a robust immune system, a well-cared-for stomach offers numerous benefits. The stomach is the epicenter of digestion, nutrient absorption, and immune strength. Nurture your stomach to leave behind the discomfort of digestive issues like bloating and indigestion, and step into a world of gut harmony.
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Prioritizing stomach health enables you to experience peak physical and mental well-being.
Let’s take the road to a happier, healthier you, starting with a well-nourished gut using the following lifestyle tips:
1. Opt for a fiber-rich diet: Load your plate with fruits, vegetables, whole grains, and legumes to promote regular bowel movements. Soluble fiber, found in foods like oats, barley, and legumes, acts like a sponge, absorbing water and helping to make your stool softer and bulkier. On the other hand, the insoluble fiber found in whole grains, nuts, and seeds adds roughage to your diet].
By embracing this fiber-rich diet, you can reduce the risk of constipation, inflammatory bowel disease, etc[1].
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2. Hydration is the key: Don’t let dehydration throw your digestion off track! Drink adequate water daily to maintain optimal digestion and prevent dehydration-related stomach issues. Insufficient fluid intake often leads to constipation. Boost your fluid levels by sipping water and non-caffeinated beverages and consuming hydrating fruits and vegetables[2].
3. Practice mindful eating: Slow down, and chew your food thoroughly! Mindful eating promotes better digestion and prevents overeating. It means being fully present and aware of every aspect of your food and the act of eating. Research suggests that practicing mindfulness can reduce digestive symptoms in conditions like ulcerative colitis and irritable bowel syndrome (IBS)[3]. To eat mindfully, take your time, avoid distractions like TV and phones, consciously chew each bite, and focus on the texture, temperature, and taste. This may help prevent common digestive issues such as indigestion, bloating, and gas.
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4. Find ways to destress: Stress can directly affect your stomach and the way your body digests food. It all starts in the brain, where stress hormones like cortisol, adrenaline, and serotonin are released. Here’s a mind-blowing fact: the gut, often referred to as the “second brain,” actually produces around 90% of the serotonin in our bodies [4]. These hormones can cause inflammation in the stomach, worsen constipation and exacerbate any existing digestive issues.
Incorporating stress management techniques such as exercise, meditation, or yoga into your daily routine can not only enhance your mental well-being but also promote better digestion.
5. Cut back on processed foods: Processed foods, which are often loaded with refined carbs, saturated fat, and food additives, have been associated with a higher risk of digestive disorders[5]. The additives like glucose, salt, and chemicals in processed foods can contribute to gut inflammation, potentially compromising gut health. To improve digestion and safeguard against digestive diseases, opt for a diet low in food additives, trans fats, and artificial sweeteners. Digestive enzymes aid in breaking down food, letting the body absorb the nutrients it requires to function correctly.
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6. Be pro-probiotics: Choose probiotic-rich food like yogurt, Indian cheese (paneer), apples, etc. with lactobacillus strains, which have the potential to alleviate symptoms associated with irritable bowel syndrome (IBS) including the discomforts of flatulence, abdominal pain, bloating, and urgent bowel movements. While the exact mechanisms are not fully understood, probiotics can positively influence gut health by rebalancing the gut microbiota[6].
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7. Stay Active: Engaging in physical activity boosts blood flow to the muscles in our digestive system, promoting efficient food movement. Get moving to support healthy digestion, manage weight, and reduce the risk of gastrointestinal issues.
8. Sleep Well: There is a strong bidirectional relationship between sleep and gastrointestinal health. Sleep disorders significantly affect gastrointestinal diseases, and in turn, various gastrointestinal conditions can disrupt the sleep-wake cycle and impact sleep quality[7]. Aim for 7-9 hours of quality sleep each night to support overall health, including proper digestion and gut function.
9. Avoid Smoking and Excessive Alcohol: Both smoking and excessive alcohol consumption can disrupt the normal function of the digestive system. Smoking weakens the muscle controlling the food pipe, leading to acid reflux. This causes heartburn, worsens ulcers, bowel inflammation, and increases the risk of stomach cancer. Engaging in binge drinking stimulates excessive acid production in the stomach, leading to heartburn and exacerbation of various digestive disorders[8]. Thus try to quit smoking and reduce excessive alcohol consumption for a healthier digestive system.
10. Listen to Your Body: Pay attention to any persistent digestive symptoms, such as pain, changes in bowel movement, or unexplained weight loss. In case of any concerns, do not hesitate to reach out to a healthcare professional for appropriate evaluation and treatment guidance.
Don’t ignore the symptoms.
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Embrace the transformative journey of a healthy gut and make stomach care a priority. Happy Tummy, Happy You!
(The article is written by Dr.Subita Alagh, Senior Executive, and reviewed by Monalisa Deka, Senior Health Content Editor)
References
1. Akbar A, Shreenath AP. High Fiber Diet. [Updated 2022 May 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559033/
2. Yurtdaş G, Acar-Tek N, Akbulut G, Cemali Ö, Arslan N, Beyaz Coşkun A, Zengin FH. Risk Factors for Constipation in Adults: A Cross-Sectional Study. J Am Coll Nutr. 2020 Nov-Dec;39(8):713-719. Available online: https://pubmed.ncbi.nlm.nih.gov/32077808/
3. Aucoin M, Lalonde-Parsi MJ, Cooley K. Mindfulness-based therapies in the treatment of functional gastrointestinal disorders: a meta-analysis. Evid Based Complement Alternat Med. 2014;2014:140724. Available online: https://pubmed.ncbi.nlm.nih.gov/25295066/
4. Camilleri M. Serotonin in the gastrointestinal tract. Curr Opin Endocrinol Diabetes Obes. 2009 Feb;16(1):53-9. Available online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2694720/#R1
5. Inczefi O, Bacsur P, Resál T, Keresztes C, Molnár T. The Influence of Nutrition on Intestinal Permeability and the Microbiome in Health and Disease. Front Nutr. 2022 Apr 25;9:718710. Available online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9082752/
6. Satish Kumar L, Pugalenthi LS, Ahmad M, Reddy S, Barkhane Z, Elmadi J. Probiotics in Irritable Bowel Syndrome: A Review of Their Therapeutic Role. Cureus. 2022 Apr 18;14(4):e24240. Available online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9116469/
7. Khanijow V, Prakash P, Emsellem HA, Borum ML, Doman DB. Sleep Dysfunction and Gastrointestinal Diseases. Gastroenterol Hepatol (N Y). 2015 Dec;11(12):817-25. Available online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849511/
8. Bode C, Bode JC. Alcohol’s role in gastrointestinal tract disorders. Alcohol Health Res World. 1997;21(1):76-83. Available online:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826790/