Spicy, masala-rich Indian dishes often result in an irritated bowel. While the food may taste heavenly, the stomach doesn’t end up too happy. However, gastric problems are common not only among Indians but also among people with unhealthy lifestyles.
The main reason behind gastric problems is an unhealthy and unregulated diet. However, there are chances of greater problems than what meets the eye i.e. recurrent and chronic acidity problems. In such cases, it is advisable to visit a doctor.
Common gastric troubles
• Upper abdominal pain
• Constant burping
• Feeling of fullness after a small meal
• Accumulation of gas
Permanent solutions to gastric problems
The only effective, permanent cure to gastric problems is a lifestyle change. Unhealthy eating habits often result in irritable bowel. Changing eating habits and incorporating exercise in your daily routine can help banish discomfort from your abdomen.
Here are a few healthy changes to adopt into your lifestyle –
1. Small, timely meals – Eating until you feel your stomach is about to burst is not a good habit. Eating at odd hours and not sticking to an evenly spaced out schedule spells trouble for your digestive system. A meal should fill you up but not be excessive. Rather than eating three big meals a day, eat three average sized meals for breakfast, lunch, and dinner and some snacks in the evening to keep your stomach healthy. Following a laid-out, fixed schedule for meals is a must. Do make sure to eat food on time.
2. Avoid fried food – Fried, spicy or fatty foods and caffeinated beverages tend to cause discomfort. Substitute these with boiled vegetables, steamed foods, white meat, and fermented milk products. Boiling and steaming vegetables retain the fiber content of the veggies and fiber is good for preventing constipation. Fermented milk products such as curd and yogurt regulate bowel movements. These healthy food alternatives make a healthier gastro-intestinal system.
3. Don’t smoke – It is common knowledge that smoking causes many oral and respiratory problems like oral cancer, lung cancer, emphysema, and bronchitis. Smoking also causes heartburn, pancreatitis, acid reflux, peptic ulcers, and Crohn’s disease. At the end of the day, smoking and any other form of tobacco ingestion is the root cause of various health issues. It is in your best interest to steer away from tobacco.
4. Avoid sodas – Carbonated beverages may refresh you on a hot summer day. What you don’t notice is the damage that your gastric system suffers. Regular consumption of carbonated drinks imbalances the pH of your stomach. For the digestive enzymes to work efficiently, maintaining an optimum acidic pH between 1.5-3.5 is a pre-requisite. Frequent consumption of carbonated drinks interrupts the digestive process, causing indigestion and acidity. Coconut water, lemonade, buttermilk, and chilled water also refresh you. Substitute sodas with these healthy alternatives.
5. Cut out alcohol – Alcohol has a deteriorating effect on your liver and nervous systems. Liver cirrhosis and strokes are common among those who have high alcohol consumption. Alcohol takes a toll on your digestive system too. It increases the acid levels, thereby messing with the pH which results in inefficient digestion. Stay away from alcohol to stay away from indigestion, gastritis, and acidity.
6. Sleep – Your body requires a minimum of 7-9 hours of sleep to be rejuvenated and handle the strenuous day ahead. Your brain also needs ample rest to work efficiently. A lack of sleep slows down brain activities and all biological processes. Slow metabolism results in acidity and indigestion. An erratic sleep cycle leads to chronic diseases like Gastro-esophageal Reflux Disease (GERD) and Irritable Bowel Syndrome (IBS).
7. Water and fruits – Water, fruits and vegetables are a good addition to a healthy lifestyle. Drinking 3-4 liters of water per day ensures the smooth running of bodily functions. Drinking a glass of warm water in the morning when you wake up regulates bowel movements. Make sure to drink this glass on an empty stomach. Regularly eating fruits and vegetables is also good for your gastric health. Fruits and vegetables have high fiber and nutrient content. They increase your immunity and strength as well as regulate bowel movements. You can avoid symptoms like constipation, acidity, and indigestion by incorporating fruit and vegetable salads in your daily diet.
8. Green tea – Replace normal milk tea with green tea. Green tea contains bioactive compounds and antioxidants that make your body a healthy vessel.
To live a comfortable life with no gastric troubles, it is important to take care of your body and live a healthy lifestyle. Say no to bad habits, eat healthy, and exercise each day to cure your gastric problems permanently.
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Disclaimer This blog solely intended for the educational/informational/awareness purposes and is not a substitute for any professional medical advice, diagnosis or treatment. Please consult your doctor/healthcare professional before acting on the information provided on the blog. Reliance on any or all information provided in the blog, is solely at your own risk and responsibility. Mankind Pharma Limited shall not be held liable, in any circumstance whatsoever.