The stomach is an incredibly powerful and vital organ responsible for digesting food through the release of enzymes and digestive fluids. With its muscular and J-shaped structure, it acts as a temporary storage unit for food, breaking it down into smaller components for further digestion in the small intestine.
However, neglecting the proper care of your stomach can lead to a range of painful and uncomfortable disorders such as indigestion, bloating, and burning sensations. These conditions can be debilitating, especially when they occur frequently.
But fear not! There are numerous effective steps you can take to maintain a healthy stomach and prevent these disorders from occurring.
Hence, this article will discuss effective ways to keep the stomach healthy.
1. Drink plenty of water
There is nothing better than taking much water for your body. Drinking less water slows down your digestive system’s creatinine each day to keep your system healthy.
When your urine is odorless and clear, it’s an indication you’re taking enough water.
Drinking a reasonable amount of water is the first step to having an effective healthy stomach. To avoid problems for our stomachs, we must drink enough quantity of water.
Secondly, water eliminates toxins from our stomachs. So it is advisable to take two glasses of lukewarm water for a clear and clean stomach first thing in the morning. It is one of the healthy things to do after waking up.
A person should take at least eight glasses of water or 3.2 litres daily to remain hydrated.
2. Increase your fiber intake
Fiber is essential to your body. Fruits, vegetables, and whole grain products are abundant in fiber.
Eating foods that are rich in dietary fiber increases the weight and size of your stool, as well as softens it.
A bulky stool is easier to excrete, and reduces your risk of constipation. If your stool is loose and watery, fiber can solidify the stool because it absorbs water, hence adding bulk to stool, and maintaining your bowel health.
Furthermore, fiber helps the stomach expel waste products from the stomach and strengthens the walls of the intestine.
Fruits like mangoes, avocados, strawberries, and dried fruits like raisins and prunes give the required fiber and keep the stomach clean and healthy.
3. Eat on time
Eating on time is one of the effective ways to keep the stomach healthy because it promotes regular digestion and prevents overeating, which can negatively impact digestion.
When we go extended periods without eating, we are more likely to eat quickly or eat more than we need at our next meal, leading to discomfort and digestive issues.
Furthermore, eating on a regular schedule can help regulate glucose tolerance, which can impact cognitive function and memory. Overall, maintaining a consistent meal schedule can help prevent stomach upset and promote healthy digestion.
4. Take your time when eating
Another reason for many people’s stomach upset is indigestion. Eating fast or large bites can also create problems in your stomach, making it tougher for your digestive system to process the meal.
This could upset your stomach or adversely impact your digestive system. By chewing food well, you can prolong the delicious taste of the food and aid easier digestion.
Never swallow food whole because food and air can enter the digestive tract together, which could cause stomach disturbance. Eat slowly, and make sure you chew each bite thoroughly. This will lessen stomach bloating and discomfort.
So, before eating, pay attention to the meal’s looks, tastes, and scents on the plate. Avoid eating mindlessly, take your time to sit, and avoid eating on the go, in front of the TV, or working at a desk. Sitting down should be all you need to do. This will allow your body to be at rest and digest mode.
5. Quit smoking
Although you probably understand that smoking negatively affects your lungs, you might be shocked to learn that it’s also unhealthy for your digestive system.
The likelihood of having acid reflux has been proven to be significantly increased if you smoke, and symptoms have been proven to improve once you stop.
Additionally, research has linked smoking to stomach ulcers, a higher need for surgery for gastrointestinal malignancies, and ulcerative colitis.
6. Eat a diet that includes probiotics and fermented foods
Probiotics are thought of as healthy gut bacteria that are found in the digestive tract and aid in proper digestion.
However, since taking antibiotics can cause the probiotics to be destroyed, it is recommended that you consume probiotics through your diet instead, which will also boost immunity while assisting with digestion. You can regularly get a lot of probiotics from low-fat yogurt or curd.
Thus, incorporate probiotics and fermented foods into your diet to promote healthy gut bacteria.
7. Get quality sleep
Getting enough sleep is an important factor in promoting a healthy stomach. During sleep, the body is able to focus on repairing and rejuvenating various systems, including the digestive system.
Lack of sleep can lead to increased stress levels, which can negatively impact digestion and lead to issues like stomach ulcers or acid reflux.
Sleep deprivation can also lead to changes in hormone levels that regulate hunger and satiety, which can cause overeating or poor food choices. It can also lead to decreased physical activity, which can further impact digestion and bowel movements.
8. Reduce your intake of fatty meals.
Limiting your consumption of fatty foods is another approach to improving digestion. These meals are more likely to lead to stomach issues like constipation.
But maintain them in your diet because they are also necessary to how our bodies should work. Consume them sparingly and endeavor to combine them with nutritious foods.
9. Stomach massage
Stomach massage can help keep the stomach healthy by promoting healthy digestion and relieving digestive issues such as constipation, bloating, and indigestion.
You see, massaging the abdomen can relax the stomach muscles, which helps stimulate digestion and improve nutrient absorption.
To add to that, abdominal massage can help reduce stress and promote relaxation, which can further improve digestion and reduce the risk of digestive issues.
10. Limit your intake of spicy, fatty, or acidic foods
It is essential to limit your intake of spicy, fatty, or acidic foods to maintain a healthy stomach. These foods can irritate the stomach lining, leading to discomfort, bloating, and indigestion.
Spicy foods can increase stomach acid production, while fatty foods can slow down digestion and cause acid reflux. Similarly, acidic foods like citrus fruits, tomatoes, and vinegar can also irritate the stomach lining.
When you reduce your consumption of these types of foods, you can effectively prevent stomach upset and promote healthy digestion, ensuring optimal stomach health.
Conclusion
Each type of stomach upset comes with its level of pain and discomfort. But you can avoid that today by simply following the tips aforementioned in this article. Good digestion gives you a feeling of satisfaction after every meal. You must listen to your body whenever the urge to go comes.
Your lifestyle and choice of food are vital for your stomach to function properly. If you ever feel a stomach glitch, visit a doctor. It might not be a complicated issue, but at least to be on the safe side, you know what exactly to do.
