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Beat stress to ease tummy troubles.
You may have noticed a feeling of unease in your stomach during times of stress. That's because anxiety and worry can upset the delicate balance of digestion.
In some people, stress slows down digestion, causing bloating, pain and constipation, while in others it speeds it up, causing diarrhoea and frequent trips to the loo. Some people lose their appetite completely.
Stress can also worsen digestive conditions like stomach ulcers and irritable bowel syndrome.
This information has come from NHS Live Well (2022): Click here to learn more.
The gut microbiome.
The gut microbiome is composed of three distinct groups of bacteria:
good/beneficial bacteria
potentially harmful bacteria
bad bacteria
The gut microbiome is a diverse community of microorganisms that reside in the digestive tract, performing essential functions such as aiding digestion, producing essential nutrients, and regulating the immune system.
Imbalances or decreases in specific bacterial populations within the gut microbiome can lead to various health problems, which have become an active area of research. By studying the gut microbiome, scientists hope to develop new treatments and therapies for conditions ranging from digestive disorders to mental health issues. Understanding the gut microbiome's role in human health is crucial for improving overall wellbeing.
Some information was reworded from Nutritionist Resource (2022): Click here to learn more.
A Tedx and a Ted Ed video on foods which affect your gut. Ted is not a official health organization.
Please always consult your regional health organization for medical & health information.
Visit the NHS website for health information (UK): https://www.nhs.uk/
Visit the GIG Cymru for health information (Wales): https://www.nhs.wales/
5 quick tips on how to keep a healthy tummy.
Eat a balanced and varied diet: Consuming a diverse range of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, can help support a healthy gut microbiome.
Stay hydrated: Drinking plenty of water and other fluids can help promote healthy digestion and regularity, keeping the gut functioning smoothly.
Manage stress: Chronic stress can negatively impact the gut microbiome, so finding healthy ways to manage stress, such as practicing mindfulness or exercising regularly, can help support a healthy gut.
Get enough sleep: Poor sleep habits have been linked to imbalances in the gut microbiome, so prioritizing adequate sleep is essential for maintaining gut health.
Limit intake of processed and high-fat foods: These types of foods can disrupt the gut microbiome and lead to inflammation, so limiting their intake can help support a healthy gut.
Stop smoking to prevent reflux.
Smoking can weaken the muscle that controls the lower end of the food pipe and allow acid from the stomach to travel in the wrong direction back up, a process known as reflux.
Reflux causes the symptoms of heartburn, and can bring on or aggravate stomach ulcers and inflammatory conditions of the bowel.
Smoking is also an important risk factor for stomach cancer.
This information has come from NHS Live Well (2022): Click here to learn more.
Eat properly to help your digestion.
Follow some basic rules for good eating habits to prevent problems:
Do not rush your food. Take the time to eat slowly and chew each mouthful well.
Do not overeat. Reduce the size of your portions at mealtimes, or try eating 4 to 5 small meals instead of 3 large ones.
Eat regularly and try not to skip meals.
Avoid eating a big meal just before you go to bed. Eat your last meal at least 2 to 3 hours before lying down.
Make sure you have plenty of water to drink.
This information has come from NHS Live Well (2022): Click here to learn more.
Loose excess weight to beat heartburn.
If you're overweight, your tummy fat puts pressure on your stomach and can cause heartburn.
Losing weight may relieve digestive symptoms like heartburn and other acid-related stomach complaints.
NHS: Check you're a healthy weight with the BMI calculator
This information has come from NHS Live Well (2022): Click here to learn more.
This article contains public sector information from the NHS website licensed under the Open Government Licence v3.0.
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