1. What are Gastric/Digestive Issues?
Gastric/digestive issues refer to various problems related to the stomach and digestive system, where the normal process of digestion of food is disrupted.
2. Why is lifestyle, diet and balance important in gastric/digestive issues?
Lifestyle: A proper lifestyle keeps the digestive system regular and active, helps in the timely digestion of food, and reduces the risk of gas and acidity. On the other hand, a sedentary lifestyle, eating late or sitting for a long time can increase the problem of digestion.
Diet: What we eat and how we eat is the key to digestion. Correct eating habits – Maintain the balance of stomach acid, provide easily digestible nutrients, and help to reduce stomach discomfort. Incorrect eating habits, such as overeating, fried and processed foods, aggravate the problem by stimulating the digestive system.
Balance: The digestive system and the brain are deeply connected to each other. Stress, anxiety and insomnia – Disrupting the normal speed of digestion, it increases the problem of gastric and acidity. On the other hand, a calm mind, adequate sleep and relaxation improve the functioning of digestive enzymes and help the stomach to return to normal.
Lifestyle
- Try eating on time and avoid eating late or too much
- Walk for at least 10-15 minutes after eating
- Avoid standing for long periods of time
- Don’t eat too fast, chew well
- Eat dinner early (2-3 hours before bedtime)
- Avoid alcohol, smoking and excessive caffeine.
AVOID
- Not eating for a long time
- Sleeping immediately after a meal
- Eating late at night
- Irregular daily routine
- Sitting too much (not moving)
- Eating in a hurry or standing up
- Smoking and tobacco products
- Excessive tea and coffee (especially on an empty stomach)
Diet
- Drink plenty of water and warm liquids
- Green vegetables, Low fructose fruits (grapefruit, Lemon, orange, avocado, watermelon, papaya, etc.)
- Eat small amounts of food at a time
AVOID
- Fried, greasy and spicy food
- Too sour food (excess lemon, pickles)
- Fast food and packaged foods
- Cold drinks and ice-cold drinks
- Excessive sweetness and chocolate
- Eating a lot of food together
- Stale or reheated food
- Drinking a lot of water with meals
Balance
- Decrease stress and anxiety
- 5-10 minutes of deep breathing each day.
- Try to avoid watching TV or using the phone while eating.
- Get enough sleep (7-8 hours)
- To keep your mind calm, you can practice light walking, meditation, or quiet music, among other techniques.
AVOID
- Increased stress and anxiety
- Mobile, TV, or social media while eating.
- Staying up late at night
- Anger, anxiety, and negative thoughts
- Lack of adequate sleep.
- Excessive stress on the body
Caution: This information is shared for general awareness and educational purposes. Everyone’s body is different, so if you have ongoing concerns, it’s always a good idea to consult a healthcare professional. Use this information mindfully.
