"Whenever after dinner, Uncle Zhang felt an upset stomach, and this pain accompanied him for many years. Like him, many middle-aged and elderly people suffer from long-term stomach pain, which not only affects their daily life, but also makes them lose their enthusiasm for food. But, you know what?Through some simple dietary adjustments, Uncle Zhang successfully relieved his stomach pain and regained his love for life. "
Common causes of stomach pain: It's not just a matter of eating.
Stomach pain, a seemingly simple problem, hides complex reasons behind it. First of all, eating habits have a huge impact on stomach health. Regular consumption of spicy, greasy, or excessively hot and cold foods may irritate the stomach lining and cause discomfort. For example, one study showed that people who consumed high-salt foods for a long time had a 40% increased risk of gastritis and stomach ulcers.
In addition to diet, lifestyle is also a key factor. Irregular eating times and eating too fast can lead to indigestion, which in turn can cause stomach pain. In fact, the study found that about 30% of people who work overtime and socialize regularly experience stomach discomfort related to eating habits.
In addition, mental stress cannot be ignored. Being in a state of stress for a long time can lead to an increase in stomach acid secretion, which is also one of the common causes of stomach pain. According to a survey, more than 50% of people facing significant life stressors reported experiencing an upset stomach.
Fiber is abundant, stomach pain is far away.
Cellulose is a good friend of the digestive tract, especially for people with frequent stomach pain, it is like a careful nanny, slowly and gently promoting gastrointestinal peristalsis, reducing the direct contact of stomach acid to the stomach wall. Imagine a bowl of oatmeal, warm and full of nutrients, providing the stomach with the necessary protection without adding an extra burden. Studies have shown that moderate intake of fiber is effective in reducing gastritis symptoms and improving the overall health of the digestive system.
Fiber-rich foods include not only oats, but also apples, carrots, green leafy vegetables, etc. Not only do these foods provide enough fiber, but they are also rich in vitamins and minerals, which can be beneficial for overall health. A daily intake of 25 to 30 grams of fiber can be seen with a significant reduction in stomach upset.
Stay away from irritation and protect stomach health.
Irritating foods can be a challenge for a fragile stomach. Spicy foods, greasy foods, or foods that are too sweet and sour can put a strain on the stomach and cause stomach pain. Imagine a shiny fried chicken that, while tempting, may irritate the stomach lining without even realizing it, causing discomfort. These foods can be replaced by cooked vegetables, light meats such as chicken breasts, or fish. These foods not only have a soft taste, but are easier for the stomach to digest and absorb, reducing pressure on the stomach.
Probiotics, the patron saint of the stomach.
Probiotics play an important role in maintaining gut health. They help balance the intestinal flora, strengthen the intestinal barrier, and reduce the growth of harmful bacteria, which reduces stomach pain and discomfort. As an example, one study showed that people who consumed probiotics regularly had significant improvements in indigestion and stomach pain compared to those who did not. Probiotics can be obtained through foods such as yogurt, fermented soy products, and kimchi, or in supplement form. The right intake of probiotics can not only help relieve stomach pain, but also promote overall digestive health.
The principle of small meals and frequent meals: take care of your stomach gently".
People with long-term stomach pain often overlook a simple but effective strategy: small, frequent meals. When the stomach is upset, a large amount of food can put a burden on the stomach, causing the pain to worsen. Conversely, spreading out your appetite to five to six meals a day, with small portions at each meal, can reduce the pressure on your stomach at work. For example, you can choose a bowl of oatmeal for breakfast with some fruit;For lunch and dinner, you can choose steamed vegetables and lean meats to ensure nutrition and reduce the burden on the stomach. Healthy snacks such as nuts or yogurt are also good choices for meals.
Practical cases have shown that the number and severity of stomach pain attacks have been significantly reduced in patients with stomach pain who have implemented the principle of small meals and multiple meals. This diet is not only good for stomach health, but it also helps with weight control, further reducing the risk of stomach diseases.
Stay hydrated: Moisturize every moment".
Water is the source of life and is essential for maintaining digestive health. Adequate hydration can help food move better through the digestive tract and reduce the burden on the stomach. Studies have shown that adults need to consume at least about 2 liters of water per day, which is important for keeping gastric juice properly diluted and reducing the irritation of stomach lining by stomach acid. Not only that, but adequate hydration also helps prevent constipation, which is just as important for reducing pressure on the stomach.
However, it's also crucial to pay attention to how you take in your water intake. Drinking water should be avoided immediately after meals in large quantities, as this may dilute gastric juice and affect digestion. It is recommended to drink it half an hour before or one hour after a meal, which can effectively promote digestion while avoiding stomach upset.