Are you suffering from bloating, abdominal cramps, gas, upset stomach and feeling queasy, and burning sensation in your stomach after eating? You are suffering from indigestion, but don’t worry, here we will tell you how to avoid indigestion. 🙂
How to avoid indigestion
Men can get occasional heat burn and indigestion but some of us may be getting it way too frequently and it needs addressing. Indigestion is caused when excess acid from the stomach, otherwise known as gastric juice irritates your stomach, intestine and even esophagus.
Indigestion is common, many men suffer from frequent indigestion. Luckily certain change in diet, lifestyle and medication can help you control the situation. Regular care can even wipe out the problem.
Identify the particular foods
Indigestion occurs very commonly after a particular large meal and at night. Sometimes the problem can be more frequent than normal days. In such conditions it is necessary to analyze the possibilities that could have led to the problem. In other words, you need to keep track of the things you ate before you had a uncomfortable night with pain and burning. 😀
You need to know which foods cause you indigestion. Which foods lead to the sensation more frequently? It is quite necessary to trace the roots of the problem to be able to wipe it out.
If a food gives you indigestion, it will usually do so within about three hours. The foods that cause indigestion are known to vary from person to person. However there are certain foods which are known to be more dominant causes of the conditions. In other words, the general culprits are Caffeine, Spicy foods, Fatty, heavy foods, carbonated drinks, and chocolate.
Lack of digestive enzymes
This is a common biological cause of the increased secretion of gastric juice in stomach. Certain poor eating behaviors like improperly chewing food, eating late in the day and eating on the run can “wreak havoc” to your stomach as they cause an insufficient production of digestive enzymes.
After a meal, our body releases about 22 different enzymes to digest the food. These are released by Salivary glands into the oral cavity, by pancreas into Small intestine, and by gastric glands into stomach.
Each particular enzyme type processes a particular food type- for example proteases digest proteins, amylase digest carbohydrates and lipases break down fats and lipids. These enzymes break down our food, making it easier for our digestive organs to absorb and assimilate them.
As men get older, they may experience more frequent indigestion. With age, our digestive system starts secreting inadequate amounts of digestive enzymes making it harder to digest the food, contributing to acid build up and indigestion.
However certain measures can be adopted to control and cure indigestion.
Eat more fiber throughout the day
Fiber isn’t just good for indigestion, it is pretty vital for our digestive system. Unfortunately, a sizeable part of men’s and women’s diet nowadays consists of unhealthy and junk foods which are insufficient in fiber.
A diet high in fiber is an extremely essential part of a healthy and balanced diet. In addition to assisting digestion fiber prevents diabetes, coronary heart disease, hemorrhoids, colorectal cancer and other diseases.
On average, American men eat only 10 to 15 grams of fiber, or half of the recommended daily intake. 🙂
Increasing your daily fiber intake is usually synonymous with eating healthier, considering vegetables, fruits, whole grain cereals, and nuts contain plenty of fiber. It doesn’t even have to be painful — you can choose high-fiber cereals for breakfast, eat whole-wheat bread instead of white, and snack on air-popped popcorn instead of candy.
Some foods that give gas should be avoided- like broccoli, baked beans, cabbage, cauliflower, and carbonated drinks. In some men certain starches- wheat, oat and potatoes can lead to excessive gases.
If you are lactose intolerant, then lay off dairy products or take lactase enzymes to help with digestion.
Drink plenty of water
Remember to drink plenty of water as it lubricates our digestive system. It helps absorb minerals, vitamins and nutrients for easier absorption, and keep stool moist to prevent constipation.
Certain watery fruits can also help curb indigestion.
Lemon juice helps flush out acid and other toxins from the body. Grapes provide a cooling effect on the Gastro Intestinal tract and relieves indigestion.
Pineapple juice relieves dyspepsia caused by indigestion. The papain in the papaya digests protein in the body and is helpful in relieving dyspepsia. It also prevents heart burn.
Oranges can easily be absorbed by the body even in times of chronic indigestion, and they provide necessary nutrition to the body. They also cleanse the GI tract and act as an appetite stimulant. Oranges help in the production of bacterial flora of the intestine, which is necessary for the proper functioning of the intestines.
Chewing is an important part of digestion, however it is quite easily forgotten. Not only does it break down food, it also signals salivary, gastric glands and pancreas to secrete digestive enzymes.
On a related note, try not to overeat. Your body has only so many digestive enzymes to go around. Also, a bigger meal means that your stomach must produce more acid to help digest that food, which will increase your chances of getting heartburn and indigestion.
Reduce the stress on your digestive system by eating slowly. This means that your digestive tract has less food to deal with at any given time.
If you usually eat your food in 5 to 10 minutes, consider pausing as you eat and stretching it out to 30 or 45 minutes. 😉
Lower alcohol intake
You should limit you alcohol intake. In case of serious indigestion, you should stay at arm’s length from alcohol. Alcohol makes your stomach produce more acid leading to higher chances f acid irritating stomach tissues.
Do not mix alcohol with painkillers, even over-the-counter painkillers like aspirin. Doing so can increase the damage to the lining of your stomach.
A muscle at the bottom of your esophagus connects your esophagus to your stomach. That muscle prevents the acid from leaving your stomach and entering your esophagus. Smoking damages it and makes you vulnerable to acid reflex. The chemicals in cigarettes can also give you indigestion. You have many resources available to help you stop smoking.
- Join a support group or call a hotline when you have a craving
- Talk to your doctor or an addictions counselor
- Try nicotine replacement therapy
Try residential treatment where you will have 24 hour access to medical and emotional support through doctors, counselors, and peers.
Exercise and lower stress
In addition to helping you maintain a healthy lifestyle, exercise can also help with digestion. A scientific study published in Clinical Gastroenterology and Hepatology journal has shown that physical activity can actually help reduce many digestive problems. In this study, scientists found a link between obesity, lack of exercise, stomach pain, diarrhea, and symptoms of irritable bowel syndrome.
Stress, on the other hand, can have a negative effect on your digestion. This is because, in most men, the “fight or flight” response that results from stress reduces blood flow to the abdomen and the production of digestive enzymes, and slows the digestive process, which results in heartburn, bloating and constipation.
Don’t overuse antacids
Acids in the stomach help the body digest food — however, in some cases, these acids can “reflux” or back up into the esophagus, thus causing the burning sensation of indigestion. 😀
When this happens, men often reach for antacids — usually an over-the-counter type that works by neutralizing stomach acids. However, when overused, antacids can cause the stomach to lose its function and leaves it vulnerable to bacterial infections.
Digestive enzyme supplements
Digestive enzymes derived from plant sources can help promote good digestion and even enhance nutrient absorption. In cases where men are lacking adequate amounts of digestive enzymes due to poor diet and health, taking enzyme supplements can reduce the symptoms of indigestion and upset stomach. Even in healthy men, taking extra enzymes can help maintain digestive health.
A good digestive enzyme contains a mix of amylase, lipase, cellulase (for digesting plant fibers), and protease. This variety of enzymes is key to achieving good digestion of many foods.