The occurrences of tummy pain or discomfort in childhood, if not dealt with, can progress to one or more digestive issues with the growing age. Sadly, most people do not talk about these issues or rarely seek medical help for early symptoms.
However, it is high time to talk and seek advice to avoid common digestive issues such as constipation, heartburn, diarrhea, gas, flatulence, belching, and bloating. Just as there can be many causes for a single issue, there are many ways to fix them so that your digestive system functions smoothly.
These fixes are simple lifestyle changes that you can easily make. Let us check them out!
Drink Warm Water
Warm water is an ancient remedy for most digestive problems. Sipping it just after you wake up in the morning helps in boosting digestion. Further, it is recommended to drink it half an hour before a meal and an hour after a meal for cleaning the digestive tract and digesting food easily.
Less water or non-caffeinated liquid intake is a major cause of constipation. According to the experts, drinking 1.5 to 2 liters of such liquids daily keeps constipation at bay. Nevertheless, you may need more as per your weight and intensity of exercises, and if you reside in a warm climate.
Apart from water, consider having herbal teas, caffeine-less beverages, and fruits and veggies having high water content such as tomatoes, melons, peaches, cucumber, and strawberries.
Digestion begins with chewing. When you chew, the food splits into smaller pieces that are then easily processed by the enzymes in the digestive tract. Not chewing enough is associated with less nutrient absorption.
Chewing thoroughly means less work or stress for your stomach to convert solid food into a mixture. The longer you chew, the more is the saliva produced, which is essential for breaking down a few carbs and fats and passing the food smoothly into the intestines. Insufficient saliva can lead to heartburn and indigestion.
Eat with Focus
It is easy to consume too much food quickly if you are watching TV, playing a game, using a smartphone, or are working on a laptop. This is because you are not paying attention to what you are eating. This can result in indigestion, gas, and bloating. Luckily there are supplements (like Atrantil) that help with this.
Thus, it is essential to pay attention to all food aspects and the chewing process. This is called mindful eating. You need to know the flavor, ingredients, and the number of times each nibble is chewed.
Mindful eating also involves eating slowly, noticing the appearance and smell of food, and paying attention to the texture of your food. Studies have shown that eating in such a way may reduce digestive symptoms in those with IBS and ulcerative colitis.
It is commonly said that you should eat slowly. Why? This is because it allows you to listen to fullness, cravings, and hunger cues. Not listening to these cues results in overeating.
As per the research, it takes a few minutes for the brain to know that the stomach is full. Thus, you should eat slowly and focus on how full you are feeling to keep digestive problems at bay.
Set the Right Mood
Do not eat when you are in stress or have become emotional in any way. Studies have shown that those who ate with such a mood experience bloating and indigestion.
Thus, relax for some time before a meal to set a stress-free, cheerful mood.
Ditch Unfriendly Habits
Smoking, drinking alcohol, eating late at night, eating oily or processed foods, consuming artificial sweeteners, and eating less fiber-rich or good-fat food are all bad habits. So, just stop them!
Aren’t these ways easy and deserving to be a part of your daily routine?