How Can I Boost My Stomach Health?

Your stomach’s health is vital to your overall well-being. As a central player in the digestive system, the stomach breaks down food and absorbs nutrients, supporting energy levels and immune function. Keeping your stomach in top shape can prevent common conditions like indigestion and bloating and more serious issues such as Crohn’s disease and gastroenteritis.

To avoid these common conditions, how exactly can I bolster my stomach health?

Common Stomach Problems to Watch Out For

According to the American Gastrointestinal Association, approximately 60-70 million Americans have gastrointestinal issues. So you are not alone in experiencing these conditions. These conditions, while common, can often be managed with dietary changes, lifestyle adjustments, and, when needed, medical intervention. There are several common conditions that you should watch out for:

• Indigestion: Often characterized by discomfort or a burning sensation in the upper abdomen, indigestion is frequently caused by overeating or consuming spicy foods.
• Bloating: a feeling of fullness and swelling can result from excess gas buildup or digestive disorders.
• Acid reflux: This occurs when stomach acid flows back into the esophagus, leading to heartburn and a sour taste in the mouth.
• Ulcers: open sores in the stomach lining are often associated with pain, nausea, and sometimes bleeding, typically resulting from an infection with Helicobacter pylori or prolonged use of nonsteroidal anti-inflammatory drugs (NSAIDs).

Other less common conditions include colitis, irritable bowel syndrome (IBS), constipation, hemorrhoids, diverticulitis, and stomach bleeding.

Here is how you can bolster your stomach health.

Embrace a Fiber-Rich Diet

Fiber is crucial for a well-functioning digestive system. It helps regulate bowel movements, prevent constipation, and promote a healthy gut environment. Fiber-rich foods include fruits, vegetables, whole grains, and legumes. Aim for at least 25 to 30 grams of fiber daily. Not only does this support your stomach, but it also contributes to heart health and weight management.

RELATED: Helping Your Kids Eat Healthy

Incorporate Probiotics into Your Meals

Probiotics are beneficial bacteria that nurture a healthy gut microbiome. A balanced gut microbiome is essential for digestion and immune function, reducing inflammation and protecting against harmful bacteria. Foods rich in probiotics include yogurt, kefir, sauerkraut, and other fermented products. Adding these to your diet can enhance your stomach health and improve overall digestive efficiency.

Stay Hydrated

Drinking plenty of water is fundamental for digestion. Water assists in breaking down food, helping your body absorb nutrients more efficiently. It also prevents constipation by keeping the digestive tract moving smoothly. Aim for at least eight glasses of water per day, and consider herbal teas or infused water for added flavor and benefits.

Exercise Regularly

Regular physical activity helps stimulate the digestive tract, reducing the risk of constipation and promoting regular bowel movements. Exercise also aids in maintaining a healthy weight and prevents conditions like acid reflux and heartburn. Aim for at least 30 minutes of moderate exercise most days of the week, whether walking, cycling, or yoga.

Manage Stress

Stress can negatively impact your stomach health, leading to symptoms such as indigestion, nausea, and stomach cramps. Chronic stress may also contribute to conditions like irritable bowel syndrome (IBS). Incorporate stress-reduction techniques into your daily routine, such as meditation, deep-breathing exercises, or mindfulness practices. These can help calm your mind and, in turn, soothe your stomach.

Avoid Harmful Habits

Certain lifestyle choices can harm your stomach health. Smoking and excessive alcohol consumption can irritate the stomach lining, leading to inflammation and increased risk of ulcers and other digestive issues. Quitting smoking and moderating alcohol intake can provide significant benefits for your stomach and overall health.

Eat Mindfully

How you eat is just as important as what you eat. Eating too quickly or while distracted can lead to overeating and poor digestion. Practice mindful eating by focusing on your food, savoring each bite, and chewing thoroughly. This approach not only enhances digestion but also helps you enjoy your meals more fully.

Be Cautious with Medications

Some medications may cause stomach irritation or disrupt your digestive system. Always follow your doctor's instructions when taking medications, and discuss any concerns you have about potential side effects. Your healthcare provider can help you find alternatives or solutions to minimize any negative impacts on your stomach.

Listen to Your Body

Your body often signals when something isn’t right with your stomach health. Pay attention to symptoms like persistent bloating, discomfort, or irregular bowel movements. If these issues persist, consult a healthcare professional to address potential underlying causes and receive appropriate treatment.

Overall Wellbeing in Glasgow

At Frances Mahon Deaconess Hospital, we can answer your questions and help you adopt stomach health strategies to protect your well-being. Our goal is to provide you with top-notch healthcare close to home so you don’t have to take a long drive to larger facilities farther away.

Visit us online to learn more about our services and to schedule an appointment with a healthcare provider.