Even if you have not followed the principles of healthy eating, never too late to start taking care of his stomach to feed him a delicious, hard and useful food.
Even if you have not followed the principles of healthy eating, never too late to start taking care of his stomach to feed him a delicious, hard and useful food. This not only improves digestion, but also protect against gastro-intestinal diseases.
Avoid digestive disorders is not too difficult. To do this, keep track of what and how you eat and make some simple changes in your lifestyle.
1. Eat, but do not overeat.
If there is often little, you’ll avoid a feeling of heaviness in the stomach, indigestion and abrupt fluctuations in the level of insulin – the hormone that controls blood sugar levels. In addition, large portions of the stomach wall is stretched.
2. Make time for breakfast.
If you do not have breakfast, the body is immersed in prolonged starvation (more than 12 hours) reduces the rate of burning calories during the day. Dish of cereal, oatmeal or toasted whole-wheat bread – the best way to charge the body with energy and replenish tissue.
3. Go to sleep lightly.
Try not eating three hours before bedtime to feedings had time to digest. When you eat before bedtime, all unburned calories are then converted into fat stores. Besides increasing the risk of indigestion, heartburn and the occurrence of reflux (when acid from the stomach is thrown back into the esophagus and moving to the throat).
4. Chew slowly, savor the food.
When you quickly chew and swallow food quickly, in the saliva did not manage to produce enzymes necessary for complete digestion. Always eat sitting and thoroughly chew each piece.
5. Do not practice after a meal.
After you eat, blood rushes to your stomach, helping digestion. Excessive physical activity in a state of satiety, “takes the arrows, and the blood rushes to the heart, lungs and muscles of the hands and feet. Accordingly, the process of digestion is disturbed. A light load, such, for example, as a leisurely stroll, on the contrary, promotes digestion.
6. Eat vegetables and fruits and again – for variety – fruits.
Plant foods – the best source of fiber, vitamins, minerals and natural trace elements. They help prevent heart disease, diabetes and cancer. Try to include in daily diet vegetarian food in different colors: salad, side dish of vegetables or vegetable soup will provide the body with all the necessary range of necessary and useful substances.
Once again, the benefits of fiber
Include it in your diet, you reduce the risk of constipation, hemorrhoids and severe intestinal diseases. Eat the “right” fiber. Soluble fiber contained in beans, lentils, oatmeal, fruit and vegetables, stimulates digestion, helps block the absorption of “bad” cholesterol and regulate blood sugar levels. Insoluble fiber – this is unpolished cereals, whole grain bread, pasta from durum flour – “absorb” water and helps prevent constipation. But do not overdo it! Since too many “gross” foods can irritate a sensitive stomach. Normally, it is recommended to eat 20-30 grams of fiber a day. For the full assimilation of fiber you should drink at least 1.5 liters of water a day, it is also useful for peristalsis. Ideally, the need to drink a glass of water on an empty stomach, between meals, one hour after meals and at bedtime.
7. Less saturated fat!
Animals (saturated) fats – they are found in red meat (beef and pork) and processed meat products, butter, cream, cheese, especially in durum, as well as high-fat dairy products and some ready-made cakes and biscuits – improves cholesterol and the development of cardiovascular disease.
8. Test your tolerance.
Different spices are all in different ways. Some may exacerbate the symptoms of heartburn, stomach pain or intestinal disorders. Moreover, studies show that professionals, some spices (eg, ginger, cumin and red pepper) helps to improve digestion.
9. Reduce consumption of red meat.
There are plenty of obvious evidence that red meat and meat products (such as sausages, bacon and smoked sausage) increases the risk of developing cancer of the digestive system. According to the World Wide Fund for Cancer Research, with fans of deli meats, stomach cancer and ulcers occur in 20% more likely than vegetarians. Want to stay healthy, give up the meat with the addition of preservatives. And if your life without them is not pretty, limit your consumption of “unhealthy” to once a week.
Products that violate the digestion
In some cases, indigestion, abdominal bloating and pain can occur due to a lack in the body of lactase – an enzyme that breaks down milk sugar (lactose) contained in milk products. Check out this simple: for a week, exclude from the diet of dairy products. If the symptoms disappear, have to switch to kefir and yogurt. Beans and cabbage help increased gas production. Necessary to restrict beer and sweet drinks, apple and grape juices, nuts, raisins. Flatulence also contribute to sorbitol and fructose. Tea, coffee and caffeinated beverages can trigger diarrhea, and concentrated juices – irritate the stomach, so it is best to dilute them with water. And, in general, clean drinking water should be the main drink during periods of exacerbations.
Three natural Assistant
1. Probiotics – are “good” bacteria, living organisms that inhabit the gut and have a positive influence on human health. This is mainly lactobacilli and bifidobacteria, which help restore the balance of intestinal microflora. They are contained in natural dairy products. But be careful when buying: the label “right” yogurt should be given the content of lactic bacteria. And remember that the life of yogurt cultures – not more than 30 days.
2. Fennel helps to relieve spasms and pain in the stomach and intestines. Prepare a tincture of fennel: 1 teaspoon of seeds in a mixture of dried grass pour a glass of boiled water, 10 minutes, strain. Take 1 / 2 cup 2-3 times daily before meals. You can buy fennel in tea bags and brew for instructions.
3. Peppermint oil helps relieve stomach or intestinal cramps, pain, average weight, in addition, reduces cramps, bloating and increased flatulence. Take 6-12 drops per day – with warm water.
Relationship of the head with a stomach
We all know the feeling when the stomach is that the “knot is tied – when you are nervous, feel the fear, deeply disturbing. Not surprisingly, the stress is faltering digestive system, because it is responsible for … our brains. The people are called “sensitive stomachs”, as experts call this “functional dyspepsia”. Our intestines are fettered by a network of more than 100 million nerve cells that have a direct connection to the brain. Therefore, heartburn, abdominal pain and cramps, as well as other temporary problems do not always indicate a serious problem in the digestive tract. This may be the effect of stress.
If you consume alcoholic beverages 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 it provokes indigestion and heartburn. Try a day limitation to two glasses of wine (or beer) or two glasses of strong drink. And be sure to follow the “dry laws” at least 2 days a week.
We did not hesitate to drink a few cups of coffee, tea, colas and other caffeinated beverages a day. And caffeine has an unpleasant property to raise the acidity of gastric juice, and this provokes the appearance of unpleasant symptoms such as heartburn, stomach pain and diarrhea. In addition, caffeine inhibits the digestion of carbohydrates, which may interfere with digestion. If you can not quite give up coffee, limit to one cup a day.
Show yourselves to your doctor if you experience these symptoms.
* Persistent abdominal pain before or during meals.
* Constant fullness, bloating or flatulence.
* Often, nausea or vomiting.
* Severe heartburn, frequent belching and / or excessive salivation.
* Pain or difficulty swallowing.
* Long-term lack of appetite.
* Persistent and unexplained weight loss.
* The outbreak of indigestion, upset.
* The frequent diarrhea, constipation or other functional disorders of the stomach and intestines.
* Change texture or color of a chair – for example, black, dark red, pale or containing mucus.
* Bleeding and / or pain during bowel movements.
* Feeling of emptiness in the stomach, accompanied by a growl.
This habit increases the risk of peptic ulcer and gastric cancer. In cigarette smoke and decomposition products resins contain substances that activate the production of gastric juice, which leads to the formation of ulcers in the colon. In addition, carcinogenic substances emitted during combustion of tobacco – the main instigators of cancer.
Some medications, nonprescription, can cause pain in the stomach or digestive disorders. The first are those that contain aspirin or ibuprofen, a number of tranquilizers or antidepressants. Pain relievers, which is composed of codeine or its derivatives, as well as iron supplements in pills can cause constipation, while at the same time, some antibiotics and antacids (funds, antacids) can trigger diarrhea.