Indigestion is one health issue most people face on a daily basis, which can be cured with just mere good eating and healthy habits. It is often used to describe heartburn, feeling of gaseousness, difficulty swallowing, feeling of heaviness or bloating after eating, stomach or abdominal pains. Indigestion can be caused by what you eat as well as how you eat them.
- Gaseousness and belching
- Nausea and vomiting
- Fullness during or after a meal
- Growling stomach
- Heart burn
- Burning in your stomach or upper belly
- Difficulty swallowing
- Belly pain
- Sometimes slight headache
As we get older, our bodies starts to produce lower levels of digestive enzymes which sometimes not enough to properly digest food. Both men and women of all ages can get indigestion, but certain things make some people more prone to it. Some causes include:
- Inadequately chewing food
- Eating late in the day or/and eating on the run
- Estrogen and birth control pills
- Eating too much, too fast, or when you’re stressed
- Drinking too much alcohol
- Gastroparesis, a condition where the stomach doesn’t empty properly. It often happens to people with diabetes.
- Stomach Infection
- Stress and fatigue
- Steroid medications
- Daily Fiber intake – choose high-fiber cereals like Oat, whole wheat bread for breakfast.
- Take digestive enzymes – Usually when heartburn, abdominal bloating and discomfort, and gas occur within the first 15 to 30 minutes after eating, it is usually a lack of HCl secretion.And If it occurs after 45 minutes, it is usually a sign of lack of digestive enzymes. A good digestive enzyme contains a mix of amylase, lipase, cellulase (for digesting plant fibers), and protease.
- Chew food properly & eat small meals – Avoid chewing with your mouth open or talking while you chew, or eating too fast. This makes you swallow too much air, which can add to indigestion. Eat meal in smaller portions so your stomach doesn’t have to work as hard or as long. Also avoid eating late.
- Exercise regularly & avoid stress – Exercise regularly by doing crunches or other tummy exercise, but avoid exercising with a full stomach. Do it before a meal or at least 1 hour after you eat. Also avoid stress as it reduces blood flow to the abdomen and the production of digestive enzymes.
- Diet Change – Avoid diets that include chocolate, fried foods, carbonated beverages (soft drinks), alcohol and drinks that have caffeine. Drink water after meal rather than during meal.
- Sleeping Habit – Do not lie down right after you’ve had a meal, wait at least 3 hours after your last meal of the day before you go to bed.