How to Overcome Various Indigestion - Abdominal bloating, constipation, or heartburn is a type of digestive problems ever felt almost everyone. May seem trivial, but if it is common, of course it can hamper your activity or even harmful to health.
Important for you to recognize common digestive problems and do things that can help improve digestive health. That way, you can have a good digestive system so that life becomes more healthy.
The following digestive problems that often arise.
• Burp. This is caused by the incoming air when eating or drinking rapidly, chewing gum, eating hard candy, and drinking carbonated beverages. To prevent burp, eat and drink slowly and relaxed. Avoid chewing gum for the long term, soft drinks, and hard candy.
• Bloating. Consuming cauliflower, cabbage, broccoli, beans, and carbonated drinks can cause bloating or abdominal discomfort.Try walking for 5-10 minutes and do not lie down / sleep after eating to help alleviate this problem.Reducing salt intake can also help this problem.
• Gas in the stomach. Gas formed in the intestine due to the action of bacteria which then protrudes from the anus. Gas discharge as much as 10-15 per day is considered normal.The formation of gas in the stomach may occur because too much fiber in the diet and eat some foods, such as processed milk, broccoli, cabbage, and cauliflower.
• Heartburn. Heartburn or acid reflux caused by stomach acid spilling into the esophagus (gullet / food pipe) and irritate the lining of the esophagus unprotected. This condition usually occurs heartburn after eating spicy foods, fried foods, and fast food. Lie down immediately after eating, dehydration, smoking, and drinking alcohol also contribute to trigger heartburn.
There are several ways to prevent heartburn, such as reducing the consumption of foods that can increase the levels of acid in the stomach (eg, tobacco, chocolate, coffee, caffeinated beverages, tomatoes, fried foods, and fatty foods), sleeping with the position of the body tilting to the left , and lift (elevate) head in the bed.
• Constipation. It shows a condition where stools or stools are rare (less than three times a week), causing hard stools, small, and difficult to remove. This could be due to lack of fiber or liquids in food, medical factors, or side effects of the drug or the result of the accumulation of physical and mental stress.
Here are tips to improve digestive health.
1. Eat slowly. Eat slowly and chew food properly. Do not swallow the food in a hurry.
2. The consumption of high fiber foods. Add enough fiber in your diet, including whole grains, nuts, and vegetables (beans, peppers, carrots), and fruits with the skin as much as possible. Eat fiber with a minimum amount of 25-30 grams per day in order to keep you from constipation, weight gain, diabetes, and heart problems.
3. Reduce consumption of meat.Not too much to eat the meat can also help improve digestive health.
4. Inadequate fluid needs. Meet the needs of the body fluids in the form of water, juice, and soup. Fluid proved to be effective in addressing the problem of constipation, in addition to useful increase overall digestive health.
5. Walking for a while after eating.Avoid lying down immediately after eating and if possible a short walk for 10 minutes. This will help to digest food better, besides avoiding some digestive problems, such as bloating, poorly digested food, stomach fullness, and heartburn.
6. Consumption of probiotic foods.The food is very good probiotics for digestive health. Research has shown that probiotic foods, such as whey (milk used to make cheese), idli, and yogurt, may be helpful when you're exposed to diarrhea, irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).However, researchers are still working to determine the impact of specific probiotic organisms in a particular health condition.
7. Avoid stress. Stress can aggravate digestive problems, such as ulcers, hemorrhoids, and irritable bowel syndrome. Physical activity, such as meditation and yoga, can help calm the nerves that can help alleviate the digestive problems.
8. Avoid smoking and liquor / alcohol. Avoid smoking and drinking during digestion problems can be exposed to speed healing.
9. Reduce the intake of salt, sugar, and flour. Avoid three groceries "white", salt, sugar, and flour, as much as possible. Therefore, these materials are the basic cause of banyakn digestive problems.
10. Clean the vegetables thoroughly before cooking or eating. Cleaning vegetables and fruits thoroughly before eating and kitchen hygiene can keep you away from the bacteria, which is a bona fide direct effect on the stomach.
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